Tuesday 8/22/17

Posted: 08/21/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Helen”

3 rounds for time of:

run 400m

21 kettle bell swings (53/35)

12 pull-ups

Monday 8/20/17

Posted: 08/20/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Double Dip”

AMRAP in 15 minutes of:

50 double unders

18/12 cal row/bike/ski or 200m run

15 Dumbell hang squat cleans 50/35

Sunday 8.19.17

Posted: 08/19/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Super Swole Sunday”

4 sets, building in weight:

12 Dumbell bench presses

12 Dumbell single arm rows (each arm)

12 Dumbell reverse lunges (50’s, 35’s)

Teams of 3

for time:

run 600m together

100 power snatches 75/55

run 600m together

75 power snatches 95/65

Run 600m together

50 power snatches 115/80

run 600m together

*during the run each team must carry 70/50lb of weight, it can be medballs, a DB or KB or plates and medballs.

Friday 8/18/17

Posted: 08/17/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Satan’s Whiskers”

3 rounds for time of:

10 chest to bar pull-ups

10 front squats 165/110

10 burpees

Thursday 8/15/17

Posted: 08/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Under Water”

3 rounds for time of:

50/35 cal row

100 double unders

200m farmer carry 70/53

Weight Lifting

3 position clean + split Jerk

“Drop Dead”

4 x :20 Work / :10 rest (each movement)

sit-ups

deadlift 155/105

sit-ups

deadlifts 155/105

Tuesday 8.14.17

Posted: 08/14/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Repeats  

AMRAP 4 MINUTES

15-12-9

wall balls 20/14

chest to bar pull-ups

max cal ski/bike/row in remaining time

REST 4 MINUTES

AMRAP 4 MINUTES

15-12-9

wall balls 20/14

toes to bar

max cal ski/bike/row

REST 4 MINUTES

AMRAP IN 4 MINUTES

15-12-9

wall balls 20/14

pull-ups

max cal ski/bike/row in remaining time

 

Monday 8.14.17

Posted: 08/13/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Hard Pressed” 

For Time:

21-15-9

Sumo Deadlift Highpull (95/65)

Push Press (95/65)

Lateral Burpees Over The Bar

Two Step

Posted: 08/12/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Two Step

For a time:

50 cal row

50 ft walking lunge

40 cal row

50 ft walking lunge

30 cal row

50 ft walking lunge

20 cal row

50 ft walking lunge

10 cal row

50 ft walking lunge

Oh boy…

Posted: 08/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

0-10 minutes

run 1 mile

max clean and jerks 135/95

10-13 minutes

rest

13-20 minutes

run 800m

max power snatch 115/80

20-23 minutes

rest

23-27 minutes

run 400m

max thrusters 95/65

The Good Life

Posted: 08/10/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“The Good Life”

3 rounds for time of:

500m row

12 burpees

21 box jumps 24/20

Ball and Chain

Posted: 08/09/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
2 rounds for time: 

25 deadlifts 185/135

50 wall balls 20/14

1000m row/ski

-or-

1000m run

-or-

50/35 cal assault bike

Waited run

Posted: 08/08/2017 in CrossFit Trainers, WOD
Tags:
“WOD”

15-10-5

KBS 70/53

Toes To Bar

Run 800m with a Bulgarian bag or medball

5-10-15

KBS 70/53

Toes To Bar

Raps

Posted: 08/07/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
For max reps with a partner:

AMRAP in 3 minutes of:

21 cal row

21 erg burpees

max thrusters 75/55

AMRAP in 3 minutes of:

18 cal row

18 erg burpees

max thrusters 95/65

AMRAP in 3 minutes of:

15 cal row

15 erg burpees

max thrusters 115/80

AMRAP in 3 minutes of:

12 cal row

12 erg burpees

max thrusters 135/95

*partner 1 does entire AMRAP 3 then rests for 3 min while partner 2 does AMRAP.

Breezy

Posted: 08/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

3 rounds for time of:

run 400m

15 C&J’s 115/75

75 double unders

Climbing Cindy

Posted: 08/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Climbing Cindy”

EMOTM for 20 minutes, alternating:

E- 1 round of “Cindy”

O- 3 dead lifts (climbing in weight)

*Cindy

5 pull-ups

10 push-ups

15 air squats

Team 10k

Posted: 08/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Team 10k”

In teams of 3, row 10,000m for Time.

*switch every 250m

Heartbreak Kid

Posted: 08/03/2017 in CrossFit Trainers, WOD
Tags:
“Heartbreak Kid”

3 rounds for time:

10 front squats 185/135

20 chest to bar pull-ups

50 double unders

Hellz Bellz

Posted: 08/02/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

For Time:

27-21-15-9

Kettlebell Swings 70/53

Burpees

Run 400m

Bumblebee

Posted: 08/01/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

Overhead squat – heavy single

Snatch balance – heavy single

Snatch – heavy single

Metcon 

AMRAP IN 7 minutes of:

power snatch 115/75

EMOTM 9 wall balls 20/14 (starting at 0:00)

Whole Thing

Posted: 07/31/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
6 rounds for time: 

row 500m

run 400m

*partners alternate whole rounds

Nasty

Posted: 07/30/2017 in CrossFit Trainers, WOD
Tags:
“Nasty Girls”

3 rounds for time of:

50 air squats

7 muscle-ups

10 hang power cleans 135/95

Accessory Sunday

Posted: 07/29/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

4 rounds of:

10 close grip push-ups

15 DB single arm rows 50/35 each

20 strict press 45/35

25 band pull aparts

30 sit-ups

-rest as needed-

 

30

Posted: 07/28/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
AMRAP IN 25 MINUTES OF:

10 rope climbs

15 push jerks 155/75

20 box jumps 30/24

*while one person works inside, the other runs a 400m with a 20lb medball

Squat Elizabeth

Posted: 07/27/2017 in CrossFit Trainers, WOD
Tags:
Skill

EMOTM FOR 5: (light weight)

1 dead lift

1 hang power clean

1 front squat

1 squat clean

-THEN-

EMOTM for 5: (perfect form)

1 squat clean

build to a heavy single squat clean

Benchmark

“Elizabeth”

For Time:

21-15-9

squat cleans 135/95

ring dips

Ok.

Posted: 07/26/2017 in CrossFit Trainers, WOD
Tags:
WOD

3 rounds for time of:

21 cal row

15 snatches 95/65

9 burpees

CROSSFIT

Posted: 07/25/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Strength

5×3 back squats (hold in the bottom for 3 seconds)

WOD

AMRAP in 7 minutes of:

50 double unders

10 overhead squats 135/95

Have it your way

Posted: 07/24/2017 in CrossFit Trainers, WOD
Tags:
FOR TIME WITH A PARTNER: 

400 sit-ups

300 KBS 53/35

200 Box Overs 24/20

50 Bar M-ups

*partition reps as you wish

Dog Days Are Here

Posted: 07/23/2017 in CrossFit Trainers, WOD
Tags:
1rm

High Hang Clean 6×1

METCON 

For Time:

50 thrusters 95/65

50 toes to bar

50 burpees

Pick 2

Posted: 07/22/2017 in CrossFit Trainers, WOD
Tags:
WOD

PiCk 2 For Time:

Run 1.5 miles

row 2k

800m sled drag 3/4 body weight

2k ski

3 mile assault bike

Gnarly

Posted: 07/21/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

3 Rounds For Time With A Partner Of:

60 DB snatches (AHAP)

10 rounds of “CINDY”

Ajax

Posted: 07/20/2017 in CrossFit Trainers, WOD
Tags:
Strength 

6×1 front squat + 2 alternating split jerks

WOD

double alternating tabata of:

strict press 95/65

jumping lunges

Rowing Michael

Posted: 07/19/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

Michael

3 rounds for time of:

Row 1,000m

50 back ext.

50 sit-ups

Legless Sprint

Posted: 07/18/2017 in CrossFit Trainers, WOD
Tags:
1rm

weighted pull-up 7×1

– or –

max chin-up grip hang x 3

WOD

10 rounds for time of:

100m sprint (road and back)

20 double unders

1 legless rope climb

3 ladies

Posted: 07/17/2017 in CrossFit Trainers, WOD
Tags:
Skill

Tabata: hollow rocks

WOD

For Time with a partner:

“Isabel”

30 snatches 135/95

“Grace”

30 clean and jerks 135/95

“Karen”

150 wall balls 20/14

*EMOTM 3 synchronized burpees

(20 minute time cap)

Heels overhead

Posted: 07/16/2017 in CrossFit Trainers, WOD
Tags:
Skill

6 rounds of:

:30 handstand variation of your choice (static holds, push-ups, walking)

:30 rest

 

WOD 

For Time:

15 front squats 155/105

15 SHSPU

10 front squats 205/135

10 deficit 4″/2″ SHSPU

5 front squats 225/155

5 PHSPU

 

Shumon

Posted: 07/15/2017 in CrossFit Trainers, WOD
Tags: ,
WOD

50 KBS 53/35

run 400m

25 KBS 53/35

run 800m

Pumps

Posted: 07/14/2017 in CrossFit Trainers, WOD
Tags:
Warm-up

100 pvc trunk twists

100 pvc side bends

WOD 

400m farmers carry AHAP

21-15-9

bench press 185/115

ring rows

box jumpovers 30/24

400m farmer carry AHAP

Ocean

Posted: 07/12/2017 in CrossFit Trainers, WOD
Tags:
WOD 

EMOTM FOR 5 MIN:

20/15 Cal row/bike/ski

Rest 5 minutes

EMOTM FOR 5 MIN:

20 wall balls 20/14

Midline

50 hip and back ext. 

Death By…..

Posted: 07/11/2017 in CrossFit Trainers, WOD
Tags:
1RM

OHS

METCON

DEATH BY (add one rep each minute until you can’t anymore).

HSPU (start at 3 reps)

IMEDIATLY INTO:

Pistols (start at 2 per leg, then 3 per leg)

Triple 3

Posted: 07/10/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time with a partner:

Row 3k

300 double unders

3 mile run

Hefty

Posted: 07/09/2017 in CrossFit Trainers, WOD
Tags:
1RM

C&J

METCON

10 rounds for time of:

5 pull-ups

5 burpees (touch your pull-up bar at the top of each rep)

OLY class is at 4 today

Posted: 07/08/2017 in CrossFit Trainers, WOD
Tags:
WARM-UP

run 1 mile

WOD

For Time:

400m sled drag with your body weight

5 rap

Posted: 07/07/2017 in CrossFit Trainers, WOD
Tags:
WOD

AMRAP in 5 minutes of:

10 KBS 53/35

20 double unders

Rest 3 minutes

AMRAP in 5 minutes of:

DB burpeee box step overs 50/35

Rest 3 minutes

AMRAP 5 minutes of:

5 pull-ups

10 push-ups

15 air squats

Back Smash

Posted: 07/06/2017 in CrossFit Trainers, WOD
Tags:
Strength

8×1 snatch (every 1:15)

60/70/80/90/90/90/90/90%

METCON

For Time:

30 dead lifts 185/125

30 cleans 135/95

30 snatches 95/65

I’m Different

Posted: 07/05/2017 in CrossFit Trainers, WOD
Tags:
METCON 

For Time:

200′ burped broad jump 

100′ DB walking lunges 50/35

80 grass hoppers 

6 wall climbs 

40 KB snatches 53/35

30 shoot throughs 

20 wall ball 2 for 1’s 

20 over unders (knee height) 

*20 minute time cap

 

 

 

 

Boats and Toes

Posted: 07/04/2017 in CrossFit Trainers, WOD
Tags:
1RM

Split Jerk 1 rep every 2 min for 5 rounds

METCON

every 4 minutes for 5 rounds of:

9 toes to bar

300m row

9 toes to bar

Happy 4th!

Posted: 07/03/2017 in CrossFit Trainers, WOD
Tags:
WOD

“1776” (partner version)

AMRAP in 30 minutes of:

17 cleans 135/95

76 air squats

200m partner bar carry

200m plate carry 45/25

* you must use the bar and plates you’re using for cleans, each person must carry a plate during the plate carry.

Diane

Posted: 07/02/2017 in CrossFit Trainers, WOD
Tags:
STRENGTH

Push Press

7×1 (every 1:30)

BENCHMARK

“Diane”

21-15-9

Dead lifts 225/155

HSPU

(watch the video, it’s a sprint!)