Month: October 2014

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 200m Run

– 25m Lunges

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 OH Squats

Skill

10:00

– Snatch Balance

Weightlifting

A: Hang Snatch (1RM – 15:00)

Finisher

B: Metcon (AMRAP – Reps)

For Calories:

– 1:00 Rower

– 4:00 Rest

– 1:00 Rower
RxPlus:

Add 4:00 rest and another 1:00 rower for calories.

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

Metcon (AMRAP – Reps)

Five Rounds For Reps:

– 1:00 Pushups

– 1:00 Situps

– 1:00 Ring Rows

– 1:00 200m Run

– 1:00 Rest
Count reps for pushups, situps, and ring rows.

Scale: complete 3 to 4 rounds.

37 Railroad, 41 Railroad – CrossFit Group

Warm-up

– 200m run

– 10 plank lunges

– 10 plank samsons

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

A: Front Squat (1RM – 10:00)

Metcon (Weight)

Three Rounds w/ 2:00 Rest

B1. 20 Front Rack Barbell Lunges (total)

B2. 3.3.3.3.3 Toes to Bar
Note: Must drop from bar after each group of three toes to bar.

Finisher

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 8:00

– 10 OH KB Swings (24kg/16kg)

– 8 Burpees
RxPlus:

– KB Swings (32kg/20kg)

41 Railroad – CrossFit Group

Warm-up

– 200m Run

– 10 Plank Lunges

– 200m Run

– 10 Plank Samsons

– 200m Run

– 5 Plank Squats

Mobility

– Couch Stretch

– Lay on ground, work lacrosse ball between the shoulder and spine, while reaching overhead

WOD

Metcon (AMRAP – Reps)

Two Rounds in 3:00

– 9 Thrusters

– 27 Double Unders

Two Rounds in 3:00

– 11 Thrusters

– 33 Double Unders

Two Rounds in 3:00

– 13 Thrusters

– 39 Double Unders

Two Rounds in 3:00

– 15 Thrusters

– 45 Double Unders
Rx: 75#/55#

Rx Plus: 95#/75#

Complete the two rounds within the 3:00 period. Rest until the next three minutes begins. Add two reps to thrusters and six reps to double unders each 3:00 period.

41 Railroad – CrossFit Group

Warm-up

– 200m Run
– 250m Row

2: Warmup #2 (No Measure)

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

Skill

10:00
– Rope Climb

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups