Archive for the ‘CrossFit Trainers’ Category

Slot Machine

Posted: 10/24/2017 in CrossFit Trainers, WOD
Tags:

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes
AMRAP 7:
50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes
AMRAP 7:
50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

Sunday 9/17/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Dream Boat”

14-12-10-8-6-4-2

Cal Row

21-18-15-12-9-6-3

strict press (75/55)

Saturday 9/16/17

Posted: 09/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Mind Eraser”

AMRAP 20

7 power cleans (135/95)

7 burpees

run 200m

“Blitzen”

5 rounds:

20/15 cal row

10 thrusters (115/80)

Thursday 9/14/17

Posted: 09/14/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Pump House”

15-12-9-6-3

strict dips

strict pull-ups

run 200m after each round

Wednesday 9/13/17

Posted: 09/12/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Weight Lifting Wednesday

EMOTM for 10 minutes

0:00-5:00 – 3 pausing snatch deadlifts

5:00-10:00 – 3 snatch high pulls

rest 5 minutes

10 minutes to:

build to a heavy single power snatch

“Head To Toe”

AMRAP in 8 minutes

10 toes to bar

10 burpees

Tuesday 9/12/17

Posted: 09/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Shred It”

For Time:

80 double unders

80 air squats

800m run

400m weighted run (45/25)

40 KBS (70/53)

40/30 cal row

 

Monday 9/11/17

Posted: 09/10/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Always Remembered”

Teams of 2:

2001 Meter Row Buy-In

4 rounds:

9 rope climbs

11 Bear Complexes (135/95)

2977 Meter Row Cash-Out

 

Saturday 9/9/17

Posted: 09/08/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Kettle bells for kids”

AMRAP 9:

9 KBS (53/35)

9 burpees

9 KBS (53/35)

9 box jumps (24/20)

*click here to learn more about this charity and how you can make a difference!

Friday 9/8/17

Posted: 09/08/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Snake Bite”

21-15-9

squat snatches (95/65)

chest to bar pull-ups

(other options will be provided during class)