Month: September 2014

41 Railroad – CrossFit Group

Warm-up

– 200m Run

– 100 Single Unders

Test

A: Pull-ups (Max Unbroken)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 14:00
4, 6, 8, 10, 12, 14….
– Box Jump w/ Step Down
– Burpee
– 50 Single Unders
Score is the number of reps for the last round you completed both movements plus any additional reps you performed short of the next complete round. If you completed the 22 box jumps and 10 burpees, your score would be 20 + 32 (22 box jumps + 10 burpees). Jump rope do not count, but must be completed before starting the next round.

41 Railroad – CrossFit Group

Warm-up

– 200 m Run
– 10 Inch Worms
– 10 Plank Lunges
– 5 Plank Samsons
– 5 Plank Squats

Mobility
– Couch Stretch (2:00 each leg)

Weightlifting

Five Rounds of A1 & A2 w/ 2:00 to 3:00 rest between rounds.

A1: Back Squat (6-6-6-6-6)

Heavy loads on all sets.

A2: Seated Barbell Press (6-6-6-6-6)

Clean barbell then sit on bench.

Finisher

Metcon (No Measure)

Four Rounds w/ Minimal Rest
B1. 10 Double KB Rows
B2. Max Hollow Hold
B3. 10 Double KB Step Ups (total)
B4. Max Superman Hold

41 Railroad – CrossFit Group

Warm-up

Four Rounds
– 2 Turkish Getups (right)
– 2 Turkish Getups (left)
– 200m Run

WOD

Metcon (AMRAP – Reps)

AMRAP – 25:00
– 3k Run
– Burpees

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 300m Row

PVC Pipe Warmup
– 10 Pass throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats

2x: Warmup #2 (No Measure)

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

Weightlifting

Five Rounds w/ 2:00 Rest

A1: Bench Press (4-4-4-4-4)

A2: Single KB Row (8-8-8-8-8)

8 reps each arm. Prop your off hand and knee on bench.

Metcon

B: Metcon (Time)

Six Rounds for Time:
– 30 Double Unders
– 20 Walking Lunges (total)

41 Railroad – CrossFit Group

Warm-up

3x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Skill

10:00
– Hang Squat Clean

Metcon

Metcon (AMRAP – Rounds)

EMOM – 20:00
– 1st: 3 Push Press
– 2nd 10 Ring Dips
– 3rd: 5 Hang Cleans
– 4th: 10 Pullups

Metcon (AMRAP – Rounds and Reps)

Ladder – 11:00
Ascending Ladder (3, 6, 9, 12, 15, 18….. of the following movements:

– Wall Balls (14#/10# @ 10’/9′)
– Box Jumps (20″/16″)
– Deadlifts (105#/65#)
RxPlus
– Wall Balls (20#/14# @ 10’/9′)
– Box Jumps (24″/20″)
– Deadlifts (115#/75#)

41 Railroad – CrossFit Group

Warm-up

Three Rounds
– 200m Run
– 5 Inch Worms w/ Pushup
– 10 KB Deadlift
– 5 Ring Rows
– 10 KB Swings

Weightlifting

Five Rounds w/ 2:00 Rest

A1: Deadlift (5-5-5-5-5)

A2: Weighted Pull-ups (3-3-3-3-3)

Finisher

B: Metcon (No Measure)

Three Rounds w/ 2:00 Rest
– :30 Row Sprint
– :30 Row Recovery
– 1:30 Plank Hold

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

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

Two Rounds:
– 1:00 Jump Rope
– 10 Single Arm KB Swings (right)
– 10 Single Arm KB Swings (left)
– 5 Single Arm KB Presses (right)
– 5 Single Arm KB Presses (left)

WOD

Metcon (Time)

For Time:
– 800m Run
– 40 KB Snatches (24kg/16kg)
– 10 Pushups
– 30 KB Snatches (24kg/16kg)
– 20 Pushups
– 20 KB Snatches (24kg/16kg)
– 30 Pushups
– 10 KB Snatches (24kg/16kg)
– 800m Run
RxPlus:
– Pushups: Ring Dips
– KB Snatch: 32kg/20kg

41 Railroad – CrossFit Group

41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope
– 1:00 Rower

1 to 5:
– Turkish Getup (right)
– Turkish Getup (left)

Metcon

A: Death By Burpees (AMRAP – Rounds and Reps)

On the minute perform an extra burpee. One the first, two the second, etc. until you are unable to finish the burpees for the minute.

B: Metcon (Time)

For Time:
– 1k Rower
– 50 Pushups
– 30 Pullups
RxPlus: Vest (25#/15#)

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

3x: Warmup #1 (No Measure)

– 5 Pullups
– 10 Pushups
– 15 Air Squats

Weightlifting

A: Weighted Pull-ups (8:00 – 1RM)

B: Metcon (Weight)

Three Rounds:
– 15 Single KB Row Right
– 1:00 Rest
– 15 Single KB Row Left
– 1:00 Rest

C: Metcon (Time)

Three Rounds For Time:
– 600m Run
– 25 Wall Balls (20/14#)