Month: November 2014

41 Railroad – CrossFit Group

Warm-up

– 600m Row

– 10 Plank Lunges

– 10 Plank Samsons

2x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Weightlifting

A: Front Squat (3.3.3 x 3 w/ 3:00 Rest)

Metcon

B: Metcon (Time)

Three Rounds Each w/ Partner:

– 10 BB front rack walk lunges 135/95#

– 10 Russian KB Swings (32kg/24kg)

– 20 Lunges (total)

– 20 OH KB Swings (32kg/24kg)

– 30 Ball Slam (40#/20#)

– 30 Box Jump (24″/20″)
One partner completes a round while the other rests. Partners alternate rounds. Each partner completes three rounds.

41 Railroad – CrossFit Group

Warm-up

– 400m Row

– 100 Singles

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

2x: Warmup #3 (No Measure)

– 10 Overhead Squats

– 10 Burpees
Note: Use band for overhead squats

Weightlifting

A: Metcon (Weight)

Five Rounds w/ 2:00 Rest

– 1 Press

– 2 Push Press

– 3 Split Jerks

Finisher

B: Metcon (Time)

B. Four Rounds For Time:

– 21 OH KB Swings (24kg/16kg)

– 15 Air Squats

– 9 Pushups
RxPlus:

– OH KB Swings (32kg/20kg)

– Jumping Squats

– Ring Dips

41 Railroad – CrossFit Group

Warm-up

– 500m Row

– 100 Single Skips

– 10 Burpee Broad Jumps

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

A: Metcon (No Measure)

Five Rounds w/ 2:00 Rest

– 5 Box Jump (24″/20″)

– 5 to 8 Pullups Negatives
RxPlus:

– Box Jump (30″/24″)

Note: Lower 5 seconds on the pullup negatives. If you cannot pullup, use a box to help you get your chin over the bar for the start of the negative.

B: Metcon (Time)

Four Rounds w/ 3:00 Rest

– 300m Row

– 10 Slam Balls

– 10 Burpees

41 Railroad – CrossFit Group

Warm-up

Three Rounds:

– :30 Jump Rope

– :30 Plank Lunge

– :30 Plank Samson

– :30 Squat Hold

Weightlifting

A: Back Squat (12-12-12)

B: Seated Barbell Press (8 to 12 Reps x 4)

Finisher

C: Metcon (Time)

Five Rounds For Time:

– 20 Wall Ball (20#/14# @ 10’/9′)

– 20 Double Under
RxPlus:

– Wall Ball: Must be unbroken

– Double Under: Must be unbroken

41 Railroad – CrossFit Group

Warm-up

– 400m Row

– 100 Single Unders

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

2: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

WOD

Armistice (AMRAP – Reps)

Ladder – 9:00

– 100m Run

– 11 Situps

– 11 Air Squats

– 100m Run

– 22 Situps

– 22 Air Squats

– 100m Run

– 33 Situps

– 33 Air Squats

…

2:00 Rest

Ladder – 9:00

– 100m Run

– 11 Pushups

– 11 Box Jumps (24″/20″)

– 100m Run

– 22 Pushups

– 22 Box Jumps

– 100m Run

– 33 Pushups

– 33 Box Jumps

…
Add 11 reps to each movement every round.

41 Railroad – CrossFit Group

Warm-up

– 20 Calories Rower

– 10 Plank Lunges

– 5 Plank Samsons

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind Head

– 10 Pass Throughs

– 10 Presses

Metcon

A: Metcon (AMRAP – Reps)

One Round For Reps (:40 work/:20 rest)

– Lunges

– Situps

– Pushups

– Squat Thrusts

– Mountain Climbers

– Russian KB Swing (24kg/16kg)

Weightlifting

B: Power Clean (Three Rounds: 2.2.2 TnG)

Metcon

C: Metcon (AMRAP – Reps)

Four Rounds w/ 2:00 Rest

– 1 Power clean + 3 Push Press

– 8 TnG Clean Grip Deadlift

– Max Strict Pullups
Score:

– Total strict pullups

41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope

– 5 Inch Worms

– 1:00 Jump Rope

– 5 Plank Lunges (each)

– 1:00 Jump Rope

– 5 Plank Samsons (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

WOD

Metcon (AMRAP – Reps)

Ladder – 11:00

3, 6, 9, 12, 15…

– Wall Ball (14#/10# @ 10’/9′)

– Box Jump (20″/16″)

– Deadlift (105#/65#)
RxPlus:

– Wall Ball (20#/14# @ 10’/9′)

– Box Jump (24″/20″)

– Deadlift (115#/75#)

41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

3x: Warmup #1 (No Measure)

– 5 Pullups

– 10 Pushups

– 15 Air Squats

Metcon

3: Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

41 Railroad – CrossFit Group

Warm-up

– 2:00 Rower

– 1:00 Jump Rope

Clean and Jerk Warmup w/ Barbell

– 5 Hang Shrug

– 5 Hang High Elbows

– 5 Hang Clean

– 5 Front Squat

– 5 Squat Drop

– 5 Full Squat Clean

– 5 Press

– 5 Push Press

– 5 Push Jerks

Metcon

Metcon (AMRAP – Reps)

AMRAP – 9:00

– 20 Ground to Overhead (65#/45#)

– 7 Bar Facing Burpees

– 15 Ground to Overhead (75#/55#)

– 7 Bar Facing Burpees

– 10 Ground to Overhead (95#/65#)

– 7 Bar Facing Burpees

– 5 Ground to Overhead (135#/95#)

– 7 Bar Facing Burpees

– Max Reps Ground to Overhead (155#/105#)
RxPlus:

– Ground to Overhead (95#/65#)

– Ground to Overhead (135#/85#)

– Ground to Overhead (155#/105#)

– Ground to Overhead (185#/135#)

– Ground to Overhead (225#/155#)

41 Railroad – CrossFit Group

Warm-up

– 400m Row

– 10 Inch Worms

– 10 Burpees

2: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Metcon

A: Metcon (AMRAP – Reps)

For Reps (:30 Work/:30 Rest)

– Slam Ball

– Squat Thrusts

– Pushups

– Situps

– Pushups

– Squat Thrusts

– Slam Ball

Weightlifting

B: Deadlift (Heavy Double – 10:00)

Metcon

C: Metcon (AMRAP – Reps)

For Reps (:30 Work/:30 Rest)

– Slam Ball

– Squat Thrusts

– Pushups

– Situps

– Pushups

– Squat Thrusts

– Slam Ball