WODs 230827- 230902

 8/27-9/2

Monday

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/65)

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/65)

Run 100 Meters after each round

Tuesday

Row 50 Calories

50 Kettlebell Swings (55/35)

25 Burpee Pull-ups

50 Goblet Squats (55/35)

25 Burpee Pull-ups

50 Kettlebell Swings

Row 50 Calories

Wednesday

Tabata Something Else

Perform all 8 intervals of each exercise before moving on to the next.

Tabata Pull-ups

Tabata Push-ups

Tabata Sit-ups

Tabata Air Squats

Thursday

7 Rounds for loads of the following triplet

1 Shoulder Press

2 Push Press

3 Push Jerks

Friday

3 Rounds For Time

Row 500 Meters

10 Hang Power Cleans (105/75)

10 Lateral Burpees Over Barbell

Saturday

3 Rounds For Time

Run 400 Meters

30 Box Jumps (24/20)

15 Power Snatches (95/65)

10 Chest To Bar Pull-ups

WODs 230820 - 230826

 WODs 8/20-8/26

MONDAY:

20 minute AMRAP:

7 Front Squats (135/95)

15 Ring Dips

7 Power Cleans (135/95)

TUESDAY:

4 rounds for time of:

30 Double-unders

15 Sumo Dead-lift High Pulls (95/65)

5 Bar Muscle-ups

WEDNESDAY:

7 sets of:

Bench Press, 5 reps @ 85% of 1 RM

Clean & Jerk, 3 reps@ 85% of 1 RM

THURSDAY:

3 rounds for time of:
Row 20 Calories
20 Kettlebell Swings (55/35)

Kettlebell Overhead Walking Lunges, 20 steps (55/35)

10 Lateral Burpees Over Kettlebell

FRIDAY:

CrossFit 2012 Open Workout 12.3

18 minute AMRAP
15 Box jumps (24/20)
12 Push press (115/75)
9 Toes-to-bar

SATURDAY:

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

WODs 230813 - 230819

WODs 8/13-8/19

Monday:

Run 400 Meters at the start of each round

15-12-9-6

Back Squats (155/105)

Kettlebell Swings (55/35)

Tuesday:

Barbara

5 rounds for time each:

20 Pullups

30 Pushups

40 Situps

50 Squats

Rest precisely 3 minutes between rounds

Wednesday:

Diane

21-15-9 rep rounds for time

Dead-lift (225/155)

Handstand Push-ups

Thursday

5 Rounds, 1 minute at each station

Air Bike, Max Calories

Max Rep Bench Press (155/105)

Max Rep Power Cleans (155/105)

Rest 1 Minute

(everyone starts on the bike)

Friday:

4 rounds for Time:

100 ft DB Walking Lunge (pick weight)

15 Box Jumps

10 Weighted Pullups (pick weight)

use one of the Dbs from the walking lunges

Saturday:

20 minute AMRAP:

Run 200 meters

15 Ring Push-ups

5 Burpee Box Jumps (24/20)

WODs 230806 - 230812

 8/6 - 8/12

Monday

2 Rounds For Time:

20 Pull-ups

20 Front Rack Lunges (95/65)

20 DB Sit-ups (pick weight)

20 Push Jerks (95/65)

Rest 2 minutes

Tuesday

50-40-30-20-10

Double-unders

3-6-9-12-15

Power Cleans (135/95)

15-12-9-6-3

Ring Dips

Wednesday

4 Rounds For Time

Row 20 Calories

12 Push Press (95/65)

12 Toes To Bar

Thursday

For Time:

Run 100 Meters

10 Back Squats (155/105)

10 Strict Pull-ups

Run 100 Meters

8 Back Squats (155/105)

8 Strict Pull-ups

Run 100 Meters

6 Back Squats (155/105)

6 Strict Pull-ups

Run 100 Meters

4 Back Squats (155/105)

4 Strict Pull-ups

Run 100 Meters

2 Back Squats (155/105)

2 Strict Pull-ups

Friday

30 minute EMOM

Alternate exercises each minute

7 Bench Press (155/105)

7 Box Jumps (24/20)

Front Plank

Saturday

‘Bradley’

10 Rounds For Time

Sprint 100 Meters

10 Pull-ups

Sprint 100 Meters

10 Burpees

Rest 30 seconds between rounds