WOD

Mon, December 17, 2012

Posted by:

“Vomit Comet”

5 Intervals of:

250 M Row

12 DB Thrusters  – 35/20#

10 Chest To Bar Pull Ups

Rest 90 seconds between rounds

elfvomit

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Friday, December 14, 2012

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WOD: Every Minute On the Minute x20 minutes:

Odd Minutes – 2 Power Snatches, as heavy as possible for the individual athlete

Even Minutes – 5  Double Push Up Burpees

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Thur, Dec 13, 2012

Posted by:

“So That Happened”

21 Front Squats

400 M run

15 Front Squats

400 M run

9 Front Squats

400 M run

Load = Body weight for men, 3/4 Body weight for women

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Wed, Dec 12, 2012

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8,7,6,5,4,3,2,1

L-Pull Ups

Handstand Push Ups

500 M Row

8,7,6,5,4,3,2,1

Renegade Rows (each arm)

DB Push Press (each arm)

 

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Tuesday December 11th, 2012

Posted by:

 

Kettle-Hell”

15 Minute Max Ascending ladder

Start at 5 Russian KB Swings, 5 American KB Swings (53/35#), 10 Box Jumps(24/20).

Add 1 rep per round to KB Swings (both Russian and American). Box Jumps Stay at 10 reps per round.

Ex. 5  Russian Swings,5 American Swings, 10 Box Jumps, then 6 Russian Swings, 6 American Swings, 10 Box Jumps, etc…ladder up as high as possible on KB Swings for 15 Minutes.

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Dec 10th 2012

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Monday December 10:

Skill Work – Clean and Jerk

WOD: “Hi Cindy, Meet Grace”

5 Rounds of Cindy –(5 Pull ups, 10 Push Ups, 15 Air squats),

10 Clean and Jerks (135#/95#)

4 Rds of Cindy, 10 C&J

3 Rds of Cindy, 10 C&J

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Dec 7th 2012

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METCON: Partner Chipper

(except for the run, one athlete works and  one rests, once you start a movement,  you must finish that movement)

 
800m Run
10 x Rope Climbs 
20 x HSPU 
30 x Slam Balls
40 x Burpee
50 x Ring Row
60 x Box Jumps 
70 x Sledgehammer Strikes 
80 x Push-Ups 
90 x Squats 
100 x Abmat Sit-ups 
800 Run
 
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Dec 6th 2012

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Strength:

Push Press- 6@75%, 4@80%, 4@85%
           
METCON:
EMOTM – 13 min 
4 x Thruster (95/65) 
30 x Double Unders
 
 
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Dec 5th 2012

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Strength:

Front Squat- 6@75%, 4@80%, 4@85%METCON: 
10-8-6-4-2-4-6-8-10
Wall ball
Toes 2 Bar 
Bulgarian Split Squat (Total 10 = 5 each leg) 
 
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Dec 4th 2012

Posted by:

Trident CrossFit – CrossFit

View Public Whiteboard
 
Skill Work: Clean
 
METCON:
6 x Round
2x Power Clean (high Hang – small dip) (135/95) 
2x Clean (low hang – dip to knees)  (135/95)
2x Clean (135/95)
6 x over the bar Burpee 
200m Run or 200m Row 
 
 
Result Type: Rounds For Time
Male Rx: 135 lbs
Female Rx: 95 lbs
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Dec 3rd 2012

Posted by:

Trident CrossFit – CrossFit

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METCON:
3 x Rounds
2 x 4 Min AMRAP (total of 24 min of work)
 
10 x Jumping Lunges (5 each leg) 
7 x KB Swing 
2 Min rest
10 x Hand release Push-ups  
10 x Ring Row 
 
 
Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 30th 2012

Posted by:

Trident CrossFit – CrossFit

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Muscle-up skill work
 
METCON:
4 x Rounds For Time
 
8 x Pull-Ups 
8 x Ring Dips 
  or  scale up – 5 x Muscle Ups
8 x Sandbag Cleans
200M Run
 
 
Result Type: Rounds For Time
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 29th 2012

Posted by:

Trident CrossFit – CrossFit

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STRENGTH:
Deadlift- 6@75%, 4@80%, 4@85%
           
METCON:
21-15-9
Deadlift  (60% 1RM)
Burpees
 
Cash-Out Optional: 500M Row/400m Sprint
 
 
Result Type: Rounds For Time
Male Rx: 0 lbs
Female Rx: 0 lbs
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Nov 28th 2012

Posted by:

Trident CrossFit – CrossFit

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METCON:
5 Rounds For Time
 
200m Farmers Walk (heavy db or kb)
9 x Ground to Overhead (95/65)  
18 x Twisting Wall slams (9 x each side)  
 
 
Result Type: Rounds For Time
Male Rx: 95 lbs
Female Rx: 65 lbs
 
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Nov 27th 2012

Posted by:

Trident CrossFit – CrossFit

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Strength:
Back Squats- 6@75%, 4@80%, 4@85%
 
METCON: Tabata Be Kidding Me
 Ball Slam (Alternating sides – target outside of each foot)
Push-Ups
Barbell Rollout
 
 
Result Type: TABATA
Male Rx: 0 lbs
Female Rx: 0 lbs

 

 

 

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