Archive for the ‘CrossFit Trainers’ Category

WOD

For time with a partner:

50 double unders (each)

200 pull-ups

50 double unders (each)

200 push-ups

50 double unders (each)

200 sit-ups

50 double unders (each)

200 air squats

50 double unders (each)

Oh Boy

Posted: 06/25/2017 in CrossFit Trainers, WOD
Tags:
Strength 

5 Back Squats every 1:30 for 6 rounds

1×5/50%

1×5/60%

1×5/70%

3×5/-20lb less

*If you did these last week add 10lb this week

METCON

For Time:

15-12-9

Thrusters 135/95

21-15-9

SDLHP 135/95

Power

Posted: 06/24/2017 in CrossFit Trainers, WOD
Tags:
WOD 

6 rounds of:

row a sub 1:30/500m split for as long as possible

rest as needed between efforts

Smatch

Posted: 06/22/2017 in CrossFit Trainers, WOD
Tags:
Strength

Every 1:30 for 6 rounds: 3 snatches or 3 overhead squats

50/60/70/80:80/80%

WOD

For Time:

50 GHDSU

50 overhead squats 135/95

50 GHDSU

Nicole

Posted: 06/21/2017 in CrossFit Trainers, WOD
Tags: ,
SKILL

EMOTM for 10 minutes

hand stand variation of your choice :30 practice

WOD

“Nicole”

AMRAP in 20 minutes of:

400m run

max unbroken set of pull-ups

 

Lower half

Posted: 06/20/2017 in CrossFit Trainers, WOD
Tags:
Strength

3×2 clean (85%)

METCON

50 wall balls 20/14

50 deadlifts 225/155

50 wall balls 20/14

It’s Kyles Burpday

Posted: 06/19/2017 in CrossFit Trainers, WOD
Tags:
WOD 

For Time; with a partner

38 burpees

38 power snatches 95/65

38 burpees over the bar

38 burpees pull-ups

38 burpees box jumps 24/20

38 push-presses 95/65

38 burpees over the bar

38 cal row

38 burpees over the rower

38 burpees

 

Helen

Posted: 06/18/2017 in CrossFit Trainers, WOD
Tags:
WOD

“Helen”

3 rounds for time:

Run 400m

21 KBS 53/35

12 pull-ups

Strength

back squat

5 reps at 70%

3×5 at 20 pounds less than 70%

Only class is at 4

Posted: 06/17/2017 in CrossFit Trainers, WOD
Tags:
WOD (Just for this week OLY class will be at 4 instead of 2)

For Time:

Run 200m

200m right arm overhead carry 53/35

200m left arm overhead carry

run 200m

200m right arm waiter carry 53/35

200m left arm waiter carry 53/35

run 200m

200m right arm farmer carry 53/35

200m left arm farmer carry 53/35

run 200m

 

Dead toes

Posted: 06/16/2017 in CrossFit Trainers, WOD
Tags:
WOD

For Time:

10-9-8-7-6-5-4-3-2-1

dead lifts 225

toes to bar

*30 double unders between each round