WOD

Wednesday, 19 October 2011

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WOD 1:
Rowing Intervals – 1 min work/1 min rest for 10 mins
2 mins Rest
WOD 2:
AMRAP 10 mins
15 Good Mornings
100m Farmers Carry (53/35)

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Tuesday, 18th October 2011

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Wendler Shoulder Press
3 @ 65% of 1 RM
3 @ 75% of 1 RM
3+ @ 85% of 1 RM

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Press (95/65)
Pullups
OH Stepback Lunges (45/25)

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Monday, 17th October 2011

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1000m Run
21 KB Swings (53/35)
21 Wall Ball (20/14)
21 Double Unders
21 Box Jumps (24/20)
800m Run
15 KB Swings (53/35)
15 Wall Ball (20/14)
15 Double Unders
15 Box Jumps (24/20)
600m Run
9 KB Swings (53/35)
9 Wall Ball (20/14)
9 Double Unders
9 Box Jumps (24/20)

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Friday, October 14

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Squat Clean – 12 Min to find 1RM

Then, 2 Min Max Reps of each movement, 2 min rest between movements:

95#/65# Squat Cleans

DB Snatch – Left Arm

DB Snatch –Right Arm

Row (Max Distance)

Burpees

 

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Thursday, October 13th, 2011

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Wendler Bench Press: 5@65%,5@75%,5+@85%

20,15,10,5

Ring Push Ups

Box Jumps

Slamball

*200M Heavy Sandbag Run after every round

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Wedesday, October12

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Cash In: 50 OH Lunges(45#/25# Plate)

7 Rounds:

5 L-Pull Ups

10 KTE

15 Wall Ball

Cash Out: 50 OH Lunges

 

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Tuesday October 11

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Wendler Deadlift 5@65%, 5@75%, 5+@85%

10 Min Amrap:

3 rep barbell complex, 10 KB Swings

Barbell Complex: (135/95#) 3 Deadlifts, 3 Hang Power Cleans, 3 Front Squats, 3 Push Press

via Trident CrossFit.

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Monday, October 10

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For Time:

1K Row/800M Run

100 Perfect Push Ups – for every break or failure to achieve full ROM, perform 15 air squats (rest in high plank position only)

1K Row/800 M Run

(athletes must do both row and run but can start/finish with either one)

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Friday, October 7

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Weighed Pull-Up 5, 4, 3, 2, 1, 1

*Beginners can sub out straight-legged ring rows and/or single-ring ring rows w/ elevated feet, or pull up negatives

For Time:

50 Box Jumps

40 KB High Pulls

30 2-Push Up Burpees

20 2-squat Wall Ball (20/14)

10 Tire Flips

 

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Thursday, October 6, 2011

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Wendler Back Squat 5 @ 65%,5@75%,5+@85%

5 Rounds for Time:

6 Front Squat (Rx weight = HEAVY for the individual) 135-165 M, 85-115W recommended

8 Ring Dips

200 M Run

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Wednesday, October 5

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4-5 Intervals, 2 min rest between each interval:

250 M Row

15 Slamball

20 Russian KB Swings

25 Abmat or Anchored Sit Ups

via Trident CrossFit.

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Tuesday, October 4, 2011

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Wendler Strict Press: 5,5,5+

For Time:

Powercleans (155#/105#) 10,8,6,4,2

HSPU 6,6,6,6,6

{10 PC, 6 HSPU, 8 PC, 6 HSPU, etc…}

Beginner athletes can sub out 10 Push ups per round for HSPU, and DB Hang Power Cleans

 

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Monday October 3, 2011

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For Time:

30 Single-Arm Dumbbell Thrusters (15 each arm) -30#M/20#W, 30 Pull Ups, 400 M Run

20 Single-Arm DB Thrusters, 20 Pull Ups, 400 M Run

10 Single -Arm DB Thrusters, 10 Pull Ups, 400 M Run

Advanced athletes sub C2B Pull Ups

EXTRA CREDIT: Tabata KTE or TTB

 

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Saturday, October 1

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“ The Seven”

Seven rounds for time of:

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

via Trident CrossFit.

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Friday, September 30

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1 Rep Max Back Squat(athletes training less than 3 months, Back Squat 5-5-5-5-5)

3 Rounds for Time:

15 Power Cleans

600 M Run

via Trident CrossFit.

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