Strength:
15 minutes to establish a 1-RM Snatch
WOD:
For time:
40 Kettlebell Swings (55/35)
20 Alternating Reverse Goblet Lunges (55/35)
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Goblet Lunges
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Goblet Lunges
10 Pull-Ups
Tuesday, October 31, 2017
Monday, October 30, 2017
Tuesday 171031
Warm up: 1 mile jog
3 x 800 Meter Runs (3 minutes)
Rest 3 minutes. Group rest if you finish quickly you get a longer rest.
Cool down: 1 mile jog
3 x 800 Meter Runs (3 minutes)
Rest 3 minutes. Group rest if you finish quickly you get a longer rest.
Cool down: 1 mile jog
Sunday, October 29, 2017
Monday 171030
5 Rounds For Time On Each Round
Row, 20 Calories
10 Dead-lifts (225/155)
5 Ring Muscle-ups
Rest 2 minutes between rounds.
Row, 20 Calories
10 Dead-lifts (225/155)
5 Ring Muscle-ups
Rest 2 minutes between rounds.
Saturday, October 28, 2017
Friday, October 27, 2017
Thursday, October 26, 2017
Wednesday, October 25, 2017
Thursday 171026
For Time:
Row 5,000 Meters
Then,
8 rounds alternate between the following exercises
45 seconds Front Plank
Rest 15 seconds
45 seconds Dead Bug
Rest 15 seconds
Row 5,000 Meters
Then,
8 rounds alternate between the following exercises
45 seconds Front Plank
Rest 15 seconds
45 seconds Dead Bug
Rest 15 seconds
Tuesday, October 24, 2017
Wednesday 171025
Strength:
15 minutes to establish a 1RM Front Squat
WOD:
4 Rounds:
AMRAP 3 Minutes
20 Wallballs (20/14)
15 Toes to Bar
Max Rep Alternating Arm DB Snatch in remaining time (70/50)
Rest 1 minute between AMRAPs
Score is total DB Snatch.
15 minutes to establish a 1RM Front Squat
WOD:
4 Rounds:
AMRAP 3 Minutes
20 Wallballs (20/14)
15 Toes to Bar
Max Rep Alternating Arm DB Snatch in remaining time (70/50)
Rest 1 minute between AMRAPs
Score is total DB Snatch.
Monday, October 23, 2017
Tuesday 171024
Strength:
Close Grip Bench Press
5 x 5 reps @ 85%
WOD:
12 minute AMRAP
3 Clean & Jerks (155/105)
6 Chest To Bar Pull-ups
9 Push-ups
12 Air Squats
Close Grip Bench Press
5 x 5 reps @ 85%
WOD:
12 minute AMRAP
3 Clean & Jerks (155/105)
6 Chest To Bar Pull-ups
9 Push-ups
12 Air Squats
Sunday, October 22, 2017
Monday 171023
Strength:
Hang Squat Clean
5 x 3 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
15 Kettlebell Swings
15 Wall Ball Shots (20/14)
10 Single Arm Kettlebell Push Presses (5 each arm)
Men 55 lbs. Women 35 lbs.
Hang Squat Clean
5 x 3 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
12 minute AMRAP
15 Kettlebell Swings
15 Wall Ball Shots (20/14)
10 Single Arm Kettlebell Push Presses (5 each arm)
Men 55 lbs. Women 35 lbs.
Saturday, October 21, 2017
Friday, October 20, 2017
Saturday 171021
Partner WOD:
“You go - I go”
5 minute AMRAP
2 Squat Cleans (155/105)
(Must be touch and go sets of 2)
Rest 2 minutes
5 minute AMRAP
4 Shoulder to Overhead (135/85)
(Must be sets of 4 ONLY)
Rest 2 minutes
5 minute AMRAP
8 Dead-lift (185/125)
“You go - I go”
5 minute AMRAP
2 Squat Cleans (155/105)
(Must be touch and go sets of 2)
Rest 2 minutes
5 minute AMRAP
4 Shoulder to Overhead (135/85)
(Must be sets of 4 ONLY)
Rest 2 minutes
5 minute AMRAP
8 Dead-lift (185/125)
Thursday, October 19, 2017
Wednesday, October 18, 2017
Thursday 171019
Strength:
Barbell Z-Press
5 x 4 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
8 minute AMRAP
30 Double-Unders
20 Push-Ups
10 Ring Dips
Barbell Z-Press
5 x 4 reps
Increase weight on each set
Rest 2 minutes between sets
WOD:
8 minute AMRAP
30 Double-Unders
20 Push-Ups
10 Ring Dips
Tuesday, October 17, 2017
Monday, October 16, 2017
Tuesday 171017
Strength:
25 minute EMOM
Air Bike, 15/12 Calories
12 Dead-lift (205/115)
12 DB Bench Press (50lb DB's/35lb DB's)
15 Toes To Bar
Rest
25 minute EMOM
Air Bike, 15/12 Calories
12 Dead-lift (205/115)
12 DB Bench Press (50lb DB's/35lb DB's)
15 Toes To Bar
Rest
Sunday, October 15, 2017
Monday 171016
From Mark Prather:
Today's WOD is in honor of Angela Gray who died of cancer 1 year ago
today and was the owner of CrossFit 134 in Oklahoma City, near Norman
along with her husband Tim Gray. Tim competed in Fittest in OK earlier
this year in the 50+ age division, which was just a few months after his
wife's passing, and his emotions were still raw, as one would expect. I
got to know him a bit during the competition, which is certainly one of
the great pleasures of competing. Tim asked our box to do this WOD in
honor of his wife, which Adam readily agreed to.
'Angela '
For Time
48 Burpees
Then,
3 Rounds of:
10 Pull-Ups
16 Thrusters (95/65 lbs)
16 Deadlifts (155/105 lbs)
600 meter Run
Then,
48 Sit-Ups
Saturday, October 14, 2017
Friday, October 13, 2017
Saturday 171014
Filthy Fifty
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
Walking Lunge, 50 steps
50 Knees To Elbows
50 Push Press (45 /35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double unders
For time:
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (35/25)
Walking Lunge, 50 steps
50 Knees To Elbows
50 Push Press (45 /35)
50 Back Extensions
50 Wall Ball Shots (20/14)
50 Burpees
50 Double unders
Thursday, October 12, 2017
Friday 171013
3 Rounds For Time:
Run 400 Meters
30 Medicine Ball Cleans (20/14)
30 Hand Release Push-ups
Run 400 Meters
30 Medicine Ball Cleans (20/14)
30 Hand Release Push-ups
Wednesday, October 11, 2017
Thursday 171012
Strength:
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
50 Double-unders
25 Push Press (75/55)
25 Toes To Bar
15 minutes to establish a 1 RM Dead-lift
WOD:
3 Rounds For Time
50 Double-unders
25 Push Press (75/55)
25 Toes To Bar
Tuesday, October 10, 2017
Wednesday 171011
Strength:
7 sets of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set.
WOD:
For Time
Run 400 Meters
Then,
21-15-9
Overhead Squats (95/65)
Pull-ups
Then,
Run 400 Meters
7 sets of the following complex:
1 Hang Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
Increase weight on each set.
WOD:
For Time
Run 400 Meters
Then,
21-15-9
Overhead Squats (95/65)
Pull-ups
Then,
Run 400 Meters
Monday, October 9, 2017
Tuesday 171010
Strength:
Back Squat
5 x 7 reps @ 70%
Front Squat
3 x 5 @ 70%
WOD:
Tabata Annie
8 Rounds (16 intervals) alternate between the 2 exercises.
Each interval is 20 seconds of work and 10 seconds of rest.
Tabata Double-unders
Tabata Sit-ups
Score is total number of reps.
Back Squat
5 x 7 reps @ 70%
Front Squat
3 x 5 @ 70%
WOD:
Tabata Annie
8 Rounds (16 intervals) alternate between the 2 exercises.
Each interval is 20 seconds of work and 10 seconds of rest.
Tabata Double-unders
Tabata Sit-ups
Score is total number of reps.
Monday 171009
Strength:
7 sets of 1 Power Clean + 2 Split Jerks
Increase weight on each set
WOD:
10 minute AMRAP
Row 15/12 Calories
10 Pistols, alternating legs
5 Bar Muscle-ups
7 sets of 1 Power Clean + 2 Split Jerks
Increase weight on each set
WOD:
10 minute AMRAP
Row 15/12 Calories
10 Pistols, alternating legs
5 Bar Muscle-ups
Saturday, October 7, 2017
Friday, October 6, 2017
Thursday, October 5, 2017
Friday 171006
Strength:
Snatch
5 reps @ 75%
4 reps @ 78%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Shoulder To Overhead (135/95)
(Use one barbell only)
Snatch
5 reps @ 75%
4 reps @ 78%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Shoulder To Overhead (135/95)
(Use one barbell only)
Wednesday, October 4, 2017
Thursday 171005
Strength:
Back Squat
10 reps @65%
7 Reps @ 75%
4 Reps @ 85%
2 Reps @ 95%
WOD:
14 Minute AMRAP
Row, 40 Calories
30 Wall Balls (20/14)
20 Burpees
10 Ring Muscle-ups
Back Squat
10 reps @65%
7 Reps @ 75%
4 Reps @ 85%
2 Reps @ 95%
WOD:
14 Minute AMRAP
Row, 40 Calories
30 Wall Balls (20/14)
20 Burpees
10 Ring Muscle-ups
Tuesday, October 3, 2017
Wednesday 171004
For Time:
Row, 60 Calories
50 Burpees
40 Russian Kettlebell Swings (70/55))
30 Knees To Elbows
20 Sumo Dead-lift High Pulls (115/85)
10 Box Jumps (30"/24")
Row, 60 Calories
50 Burpees
40 Russian Kettlebell Swings (70/55))
30 Knees To Elbows
20 Sumo Dead-lift High Pulls (115/85)
10 Box Jumps (30"/24")
Monday, October 2, 2017
Tuesday 171003
Strength:
10 Minute EMOM
4 Power Cleans @75% of 1RM
Max Rep Double-unders for the remainder of the minute
WOD:
5 Rounds
45 second Air Bike Sprint for distance
Rest 90 seconds between rounds
10 Minute EMOM
4 Power Cleans @75% of 1RM
Max Rep Double-unders for the remainder of the minute
WOD:
5 Rounds
45 second Air Bike Sprint for distance
Rest 90 seconds between rounds
Sunday, October 1, 2017
Monday 171002
3 Rounds For Time:
18 Calories, Air Bike
15 Toes-to-bar
12 Thrusters (115/85)
9 Chest-to-bar Pull-ups
18 Calories, Air Bike
15 Toes-to-bar
12 Thrusters (115/85)
9 Chest-to-bar Pull-ups
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