WOD 12/7/19
Push Press 3-3-3 Then 15 Min “Jack” AMRAP in 15 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in) Post Loads and Times to ZEN adn Comments:
WOD 12/5/19
DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95% Then: AMRAP 15 Min. 15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63 Post Loads and Times to ZEN and Comments:
WOD 11/28/19
Happy AMRAPs-Giving 2019 A Plate Full of Crossfit Rxd Plates Sizes 45# Toms 35# Hens The MENU: Appetizer: AMRAP 6 Min 8 Plate Squat Cleans 9 Hand Release Pushups 10 Plate Swings 90 sec Rest: Main Course AMRAP 12 Min 14 Plate Push Press 7 Toes to Bar 200
WOD 11/21/19
Deadlift Cycle 3: 3×5 Add 20lbs to 1RM, then calculate 90% 1×5 @65% 1×5@75% 1×5+@85% 5 Rounds for Time: 30 Double Unders 8 Power Snatch 135/93 15 Ring Pushups Post Loads and Times to ZEN and Comments:
WOD 11/14/19
Dead Lift (1Rm + 10Lbs x 90%) 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Then: 10-9-8-7-6-5-4-3-2-1 reps of: Sumo Deadlift High-pulls 95/63 Front Squat 95/63 Push Press 95/63 Post Loads and times to ZEN and Comments:
WOD 11/9/19
OPEN WOD 20.5 For Time 40 Ring Muscle-Ups 80 calorie Row 120 Wall Ball Shots (20/14 lb) Partition any way Time Cap: 20 minutes Scaled: For Time 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 10-lb. ball to 9 ft. Post Reps Completed to Comments, ZEN, and Games site.
WOD 10/31/19
HAPPY FIT-O-WEEN Night of the Living DEAD-lifts DEAD-lift 3×5: Add 10lb to original 1 RM (percentages based on 90%) 65% x 5 reps 75% x 5 reps 85% x 5 reps+ + = amrap Then Zombie Survival Training. 9 Lives of: 6 Thrusters to help in tossing a
WOD 10/24/19
Dead Lift: Week 3 % based on 90% of 1RM 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1 @ 95% Then: 5 Rounds of: 30 Double Unders 15 KB Swings (2 Pood / 1.5 Pood) 9 HandStand Pushups Post Loads and Times to ZEN and
WOD 10/17/19
Dead Lift Week 2: 3 x 3 70%x3 reps 80%x3 reps 90%x3 reps Then: 40-20-10-5 reps of: Wall Balls (20/15) Box Jumps (24/20) Toes to Bar Post Loads and Times to Zen and Comments:
WOD 10/12/19
CrossFit Open WOD 20.1 10 rounds for time of: 8 ground-to-overheads, 95/65 10 bar-facing burpees Time cap: 15 minutes ……..Ground to Over Head can be a Clean & Jerk or a Snatch. Post Scores to Comments, ZEN, and Games Site if you are registered.
WOD 10/10/19
Deadlift 3×5 @ 65%x5 , 75%x5, 85%x5 (all percentages are based off of 90% of 1RM) Then: 15 Min AMRAP of: 30 Lunges (Unweighted, forward only, in place or walking) 20 Alternating DB Power Snatch (50#/35#) 10 DB Step UPs (24/20) (50#/35# – only one DB) Post Loads and Times to