Month: August 2014

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretchs
– 10 Overhead Squats

With a Partner
– 1 to 5 Six Count Burpees
– 1 to 5 Ring Rows

Mobility

Foam Roll
– Calves
– Quads
– Glutes
– IT Band
Note: 2 minutes on each section each leg.

WOD

Metcon (Time)

Descending Ladder:
– 100 to 10 Single Unders
– 10 to 1 Overhead Swings (32kg/24kg)
– 10 to 1 C2B Pullups
Reps
Single Unders: 100-90-80-70-60-50-40-30-20-10
Swings and Pullups: 10-9-8-7-6-5-4-3-2-1
Note: Only double unders if you are able to do 20 to 30 unbroken minimum.

RxPlus: Double unders

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 1:00 Row
– 1:00 Jump Rope
– 10 Plank Lunges (each)
– 10 Plank Samsons (each)
– 10 Inch Worms w/ Pushup

2x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Weightlifting

A: Back Squat (10-10-10)

Tempo: 20X1
Rest: 3:00
Warmup: 10 squats with bar. 10 squats with bar and one plate. Then start first round.

Metcon

B: Metcon (Time)

Three Rounds
– 15 Thrusters (95#/65#)
– 7 Toes to Bar

C: Metcon (AMRAP – Reps)

EMOM – 10:00
– Odd: 12 Wall Balls (20#/14# @ 10’/9′)
– Even: Max Strict Chinups
Chinup: Palms facing you.

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 200m Run
– 250m Row

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind head
– 10 Pass Throughs
– 10 Presses (each)

Mobility
– Overhead Band Stretch
– Thoracic Foam Roll

Weightlifting

A: Push Press (5-5-5-5-5)

Rest: 2:00 to 3:00

Finisher

B: Sensei Day (Time)

B. Three RFT:
– 25 kbs 2/1.5pd
– 25 burpees
– 200m Run

37 Railroad, 41 Railroad – CrossFit Group

(No Measure)

2 rounds
200m Run
250m Row

Warm-up

Mobility
2 mins Couch Stretch
2 mins Doorway Hamstring Stretch

Back Squat (1RM – 10:00)

Back Squat (AMRAP @ 30X0 w/@85% of A)

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

1x: Warmup #3 (No Measure)

– 10 Overhead Squats
– 10 Burpees

1x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

1x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Test

5k Run (Time)

Max Effort 5k Run

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 250m Row
– 10 Downward Dogs to Cobras
– 200m Run

PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Head
– 10 Pass Throughs
– 10 Presses

Test

Find all three in 15:00.

A1: Weighted Ring Dip (1RM)

A2: Weighted Pull-ups (1RM)

A3: Sorensen Hold (Max Hold)

Finisher

B: Metcon (Time)

21-18-15-12-9 Reps For Time:
– KB Swings (24kg/16kg)
– HR Pushups

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope
– 1:00 Rower
– 10 Plank Lunges
– 10 Plank Samsons

2x: Warmup #2 (No Measure)

– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings

Weightlifting

A: Rear Leg Elevated Split Squat (8RM – 10:00)

Rear leg elevated split squat.
Tempo: 3010

Test

B1: Side Plank – Left (Max Hold)

Side plank on the left side.

B2: Side Plank – Right (Max Hold)

Side plank on the right side.

Finisher

C: Calorie Test #1 (Calories)

For Calories:
– 1:00 Rower
– 3:00 Rest
– 1:00 Rower
RxPlus: AirDyne

41 Railroad – CrossFit Group

WOD

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP – 25:00
– 5 Pullups (each)
– 10 Pushups (each)
– 15 Air Squats (each)
Both partners must complete their reps of the movement before both partners go to the next movement.

Partner Dynamics
– Pullups: One partner must be hanging from the pullup bar for the other partner to do pullups.
– Pushups: One partner must be in the pushup plank position for the other partner to do pushups.
– Air Squats: One partner must be in the bottom of the squat for the other partner to do air squats.

Scale Options:
– Teams perform a total of 5 pullups, 10 pushups, 15 Air Squats.
– Ring Rows instead of Pullups

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 200m Run

Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind the head
– 10 Pass Throughs
– 10 Presses (each)

1 to 5 Reps w/ Partner
– Squat Thrusts

5 to 1 Reps w/ Partner
– Six Count Burpees

WOD

A: Metcon (AMRAP – Rounds and Reps)

E2MOM – 12:00
– 5 Push Press (135#/95#)
– 5 Strict Pullups
Every two minutes on the minute.
RxPlus: 165#/115# Push Press

Test

B: Aerobic Test #1 (Time)

Five Rounds For Time:
– 75 Single Unders
– 15 Burpees

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope
– 10 Plank Lunges
– 1:00 Jump Rope
– 5 Plank Samsons (each side)

2: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Weightlifting

A: Back Squat (2 Reps EMOM – 10:00)

Weight: 60-70% 1 RM Back Squat
Tempo: 20X1

B: Rear Leg Elevated Split Squat (10-10)

Rear leg elevated split squat.
Tempo: 30X0
Rest: 1:00 after each leg.
Note: 10 reps each leg.

WOD

C: Metcon (Time)

Three Rounds w/ 1:00 Rest
– 10 Jumping Lunges
– 15 Box Jumps w/ Step Down (24″/20″)
– 10 KB Swings (32kg/24kg)
– 15 HR Pushups