Competition/Skill WOD Week 10
Competition/Skill WOD Week 10

TWOW: 20 Minute Run, Fartlek Style (400m at 80%, followed by 200m at 50%) or if no way to calculate distance, 1:20 at 80%, 0:30 at 50% Skill WOW: 10 Minutes HS walk practice, add HS walk maze if proficient 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 10 minutes Freestanding

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WOD 7/16/18
WOD 7/16/18

Back squat 8RM then 2×8 @85-90% Then… 7-7-7 Thrusters 95/63 Pull-ups 2 min rest 5-5-5 Thrusters Pull-ups 1 min rest 3-3-3 Thrusters Pull-ups  

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Endurance WOD 7/15/18
Endurance WOD 7/15/18

9 am Olympic Lift Technique Class 10 am Endurance Class Open Gym 9-11 Endurance AMRAP 30 Minutes 400m Run 20 Weighted Box Step Ups 35/25lb plate 15 Burpee Box Jumps 24/20 10 Toes Through Rings 5 Ring Pullups *Bike 25/20 cal twice during workout*    

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WOD 7/14/18
WOD 7/14/18

In Any Order: 2 Minute break between each THE GAUNTLET AMRAP 10 Minutes 20 DB Snatch 50/35 20 DB OH Squat 300m Run Then… AMRAP 10 Minutes 5 Strict Pullups 10 Pushups 15 Air Squats 300m Run Then…. AMRAP 10 Minutes 250m Row 20 DB OH Lunge 50/35 10 Burpees over dumbbell    

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WOD 7/13/18
WOD 7/13/18

WWPF   FOR TIME 40 Toes 2 Bar – Partner Hangs 400m Farmers Carry (Each partner holds 1 KB), 70/53 (around building loop)  40 Planking Burpees   30 Synchronized T2B 300m Farmers Carry (around building / inside parking lot) 30  Synchronized Target Burpees   20  T2B – Partner Hangs 200m Farmers Carry 20 Planking Burpees

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WOD 7/12/18

Deadlift 7×1   Then:   5 rounds:   10 Deadlifts 225/153 15 wall balls 20/14 20 Kettle Bell Swings 53/35   Post Loads to ZEN and Comments:  

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WOD 7/11/18
WOD 7/11/18

Bench Press: 8 RM  2 x 8 @ 80-85%   Then…   For Time: 21 -15 – 9 – 6 – 3 OHS, 115/73 Lateral Hurdle Jump, 24/20        

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WOD 7/10/18
WOD 7/10/18

15 Minutes to work up to heavy 2 Clean + 1 Jerk Then… AMRAP 18 Minutes 10 Muscle Ups 15 Cal Assault Bike 20 Clean and Jerk 135/93 25 Burpees over Bar   Mid Atlantic Athlete Ben Smith at the Crossfit Games  

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Competition/Skill WOD Week 9
Competition/Skill WOD Week 9

TWOW: 1200m Run, 800m Run, 600m Run, 400m Run, 200m Run Rest 2 Minutes between each, RPE 7-8 Skill WOW: 10 Minutes HS walk practice, add obstacles if advanced 3×45 sec hollow body handstand hold against wall.  No arch, chin tucked 15-20 toe to bar into ring muscle up, rest as needed between reps 3

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WOD 7/9/18
WOD 7/9/18

8 Rep Max Back Squat then 2 sets of 80-85% Then… 12 min Alt EMOM 1st min 30 secs of Legless Rope Climbs 2nd min 3o sec of Strict Hand Stand Push-ups 3rd min 30 sec of Jump Split Squats Count your total reps for a score.

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WOD 7/8/18
WOD 7/8/18

9 am- Olympic Lift Technique Class Dip Snatch Snatch High Pull + Snatch Snatch Pull (with shrug)     10am- Endurance Endurance: Park Workout Run to West Goshen Park 25 Burpees 1 Lap (0.8 mile) 50 Pushups 1 Lap 75 Squats Run back to CFWC  

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WOD 7/7/18
WOD 7/7/18

Bench Press: 10rm 2 x 10 @ 80%   Then…   For Time: 50 DU 30 kB Snatches, 53/35 5 Toes 2 Bar 40 DU 25 kB Snatches 10  Toes 2 Bar 30 DU 20 kB Snatches 15 Toes 2 Bar 20 DU 15 kB Snatches 20 Toes 2 Bar 10 DU 10 kB Snatches

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