Month: November 2014

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup

– 10 pass throughs

– 10 twists

– 10 good mornings

– 10 pole stretches

– 10 overhead squats

Two Rounds:

– 200m Run

– 5 Ring Rows w 2 second hold at the top

– 10 Hand Release Pushups

– 15 Air Squats

WOD

Only do 1 or 2. If you have performed the Boneyard Baseline a couple times do the Boneyard Baseline 2.

1: Boneyard Baseline (Time)

For Time:

– 50 Air Squats

– 400m Run

– 40 Situps

– 400m Run

– 30 Pushups

– 400m Run

– 20 Pullups

– 400m Run

– 10 Burpees

2: Boneyard Baseline 2 (Time)

For Time:

– 800m Run

– 50 Air Squats

– 40 Situps

– 30 Pushups

– 20 Pullups

– 10 Burpees

– 800m Run

– 10 Burpees

– 20 Pullups

– 30 Pushups

– 40 Situps

– 50 Air Squats

– 800m Run

41 Railroad – CrossFit Group

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

41 Railroad – CrossFit Group

Warm-up

– 2:00 Row

1 to 5 Reps

– Situps

– Pushups

– Ball Slam (20#/10#)

Weightlifting

A: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 5 TnG Push Presses

– 1:00 Plank Hold

Metcon

B: Metcon (AMRAP – Rounds)

EMOM – 12:00

– Odd: 6 Box Jumps + 6 Ring Dips

– Even: 6 Toes to Bar + 6 Burpees

Finisher

C: Metcon (Time)

Seven Rounds For Time

– 3 TGU Right Arm (24kg/16kg)

– 3 TGU Left Arm (24kg/16kg)

41 Railroad – CrossFit Group

Warm-up

– 400m Run

– 10 Plank Lunges (each)

– 5 Plank Samsons (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Rest: 2:00

A1: Back Squat (8-8-8-8)

A2: Metcon (No Measure)

8-8-8-8 Pullup Negatives
Note: Five second negative

Metcon

B: Metcon (Time)

Three Rounds w/ 2:00 Rest

– 75m Overhead Walking lunge (45#/25#)

– 30 Unbroken Russian KB Swings (32kg/24kg)

Finisher

C: Metcon (AMRAP – Rounds and Reps)

2 x AMRAP – 3:00 w/ 1:00 Rest

– 6 KB Rows (each arm)

– 6 Ball Slams (40#/20#)

41 Railroad – CrossFit Group

Warm-up

– 500m Row

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

Rest 3:00 between each 6:00 AMRAP

A: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 push press (95#/65#)

– 25 DU

– 10 situps
RxPlus:

– Push Press (115#/75#)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 Pullups

– 10 Air Squats

– 5 Burpees
RxPlus

– 2 Muscle ups in place of pullups

C: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 5 OH Squats (95#/65#)

– 10 KBS (24kg/16kg)
RxPlus

– 5 OH Squat (115#/75#)

– 10 OH KB Swings (32kg/20kg)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP – 6:00:

– 8 HR pushups

– 8 Lunges (each)
RxPlus:

– 8 Ring Pushups

– 8 Jumping Lunges (each)

41 Railroad – CrossFit Group

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

Weightlifting

A: Rear Leg Elevated Split Squat (8-8-8-8-8 @ 22X1)

Rear leg elevated split squat.
Rest: 30 seconds between legs

Score: Heaviest weight used for both legs

Metcon

B: Metcon (AMRAP – Reps)

EMOM – 12:00

– :45 Box Jumps w/ Step Down (20″/16″)

– :45 Pushups

– :45 Rest

C: Metcon (AMRAP – Reps)

EMOM – 12:00

– :45 Double Unders

– :45 Burpees

– :45 Rest

41 Railroad – CrossFit Group

Warm-up

Five Rounds:

– 10/20/30/40/50 Jumping Jacks

– 1/2/3/4/5 Air Squats

– 1/2/3/4/5 Six Count Burpee

Weightlifting

A: Back Squat (10-10-10)

Weightlifting

Four Rounds w/ 2:00 Rest

B1: Seated Barbell Press (10-8-6-4)

B2: Strict Pullup (AMRAP x 4)

Finisher

C: Metcon (Weight)

Four Rounds

– 8 Single KB Push Presses

– 100m Single KB Farmers Walk
Note: Switch hands on KB farmers walk every 25m. Focus on maintain good posture on farmers walk.

41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope

– 1:00 Plank Lunges

– 1:00 Jump Rope

– 1:00 Plank Samsons

– 1:00 Jump Rope

– 1:00 Duck Walk

– 1:00 Jump Rope

Metcon

A: Metcon (AMRAP – Rounds)

A. EMOM – 12:00

– Odd: 10 Calories Rower

– Even: 20 Double Unders
Rest: 2:00

B: Metcon (AMRAP – Rounds)

B. EMOM – 12:00

– Odd: 7 Thrusters (95#/65#)

– Even: 7 Pullups
Rest: 2:00

C: Metcon (AMRAP – Rounds)

C. EMOM – 12:00

– Odd: 10 Power Cleans (95#/65#)

– Even: 10 Box Jumps (24″/20″)

41 Railroad – CrossFit Group

Warm-up

Three Rounds:

– 1:00 Rower

– 1:00 Jump Rope

– 1:00 Squat Thrust

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Three Rounds

A1: Deadlift (5 Reps @ 75% 1RM)

B1: Single KB Row (5 x 8 to 10 Reps)

B2: Strict Pushup (5 x Max Reps 30X1)

Metcon

C: Metcon (Calories)

Three Rounds w/ 2:00 Rest

– Twenty Pulls on Rower for Calories

– 12 Ring Dips

– 10 Burpees
Score: Add all of your calories.