WOD 10/11/18
Front Squat 3×5 Then: 5 rounds of: 7 Burpee Pullups 10 Power Snatch 95/63 21 Double Unders Post Loads and Times to Zen and Comments:
WOD 10/10/18
RDL: 3 x 5 Weighted Strict Pull-ups: 3 x 5 Then… FOR TIME: 400m Run 21 OHS, 95/63 12 Box Jumps, 30/24 400m Run 15 OHS, 115/73 12 Box Jumps 400m Run 9 OHS, 135/83 12 Box Jumps
WOD 10/9/18
15 Minutes to a Heavy Power Clean and Jerk Then…. In Any Order, no break between the two: AMRAP 10 Minutes 3 Muscle Ups 5 Power Clean and Jerk 185/133 AMRAP 10 Minutes 250m Row 15 Burpees Duncan the good boy representing CFWC
WOD 10/8/18
1 1/4 Front Squats 5×5 at 70-75% Then… 3 rounds of 3 rounds DB Complex Complete 8 reps of each movement as continuous as possible DB Deadlift DB Hang Power Clean DB Push Press DB Front Squat Rest 2 min
Endurance 10/7/18
9 am -Olympic Lifting Technique with Amie 10am- Endurance with Brian 11:15am- Yoga with Brantlee Endurance: AMRAP 30 Minutes 10 Burpee Box Jumps 24/20 20 KB Swings 53/35 30 Wall Balls 40 Double Unders *Must Run 1 Mile and Row 1000m at some point* Megan Elder working on HS holds
Fitness with Foose
CrossFit Total Sum of the Best of Each Lift Back Squat Shoulder Press Deadlift Athlete gets 3 attempts at a 1 Rep Max for each lift not including warm-up sets. There is a 15 min time limit for each lift. Scaling Beginning athletes should treat today as an opportunity to practice and get comfortable with
WOD 10/5/18
WWPF 0:00 – 10:00 10 Min AMRAP Relay 1 rope climb 50′ DB Lunges (Front Rack), 50’s/35’s 1 Rope Climb 10:00 – 15:00 50 Synchronized Wall Ball Shots, 20/14 *Rest for Remaining Time 15:00 – 25:00 10 Min AMRAP Relay 50m Farmers Carry, 70’s/53′ 100m Run 50m Famers Carry, 70’s/53’s 25:00 –
WOD 10/4/18
Front Squat 3×5 Then: Power Elizabeth 21-15-9 Power Cleans(135/93) Ring Dips Post Loads and Times to Zen and Comments:
WOD 10/3/18
RDL: 3 x 5 Weighted Strict Pull-up: 3 x 5 Then… For Time 400m Run 21 Pull-ups 21 Deadlift, 225/153 300m Run 15 C2B Pull-ups 15 Deadlifts 200m Run 9 BMU (Scale w/Burpee Pull-up) 9 Deadlifts Pre-Order HERE until Monday Oct 8
WOD 10/2/18
EMOM 7 Minutes 3 Hang Snatch Then…… AMRAP 18 Minutes 25 Cal Row 25 Snatch (Squat) 115/83 25 Burpees over Bar 25/15 Cal Bike 25 HSPU
WOD 10/1/18
One & A Quarter Front Squats 5×5 @ 70-75% (same weights as last week with 2 more work sets!) Then… 12 min EOMOM 1st min Russian Swings 70/53 2nd min Double Unders 3rd min Barbell Twists (an empty barbell is plenty, the video the demo is slow our goal is to be dynamic but controlled)
Endurance WOD 9/30/18
9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: Every 5 Minutes for 5 Rounds AMRAP 4 Minutes 400m Run 15 Goblet Squats Max Double Unders with remaining time (until 4 minutes) 1 Minute Plank Hold