Posts Tagged ‘Crossfit wod’

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.

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

WOD 131224

Strength
Clean and Jerk

Conditioning
5nds
400 m row
20 Air Squats
6 Hang Clean and Jerks

Endurance

Marathon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row (TUE): 8 x 20:10, if on C2 use meters or watts

Triathlon Training
Run (TUE): 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed

The Outlaw Way
CrossFit Endurance

WOD 131223

Strength
Snatches

Conditioning
5 rds
10 OHS
200m run
10 Pull-ups

Endurance

Marathon Training
Run (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates
Row (TUE): Repeat 800m, recover 3:00 until form/pace deteriorates

Triathlon Training
Run (MON): Repeat 800m, recover 3:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131220

Strength
Clean & Jerk

Conditioning
4rds.(15 minute cap)
90 Single Unders
5 Burpees
10 pull-ups
10 Push-Ups
rest 1 minute (each round should be as fast as possible)

Endurance
Marathon Training
Run (SUN): 5M TT
Row (SUN): 5k TT

Triathlon Training
Swim (SAT): 1000m @ 85% 800m TT pace

The Outlaw Way
CrossFit Endurance

WOD 131206:

Strength
Clean and Jerk

Conditioning
6 rounds for total reps of:
:20 ME Thrusters 95/65#
:10 sec rest
:20 ME Pullups
:10 sec rest
:20 sec Russian Twist
:10 Sec rest 

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Triathlon Training
Swim (FRI): Repeat 2:00on, 2:00off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131205:

Strength
Squats

Conditioning
18 min AMRAP
(1 min MR box jumps on minutes 4,8,12,16)
4 UB DU
4 UB KB swings(53/35)
8 UB DU
8 UB KB swings
12 UB DU
12 UB KB swings
16 UB DU
16 UB KB swings
(Increase reps by 4 each round)

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates
Row (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

Triathlon Training
Run (THU): Repeat 2:00on, 2:00off until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131203:

Strength
Clean and Jerk
Conditioning
“Cindy”

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates
or
Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Triathlon Training
Swim (TUE): Repeat 25m, recover 2:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131202:

Strength
Snatches
Conditioning
3 rounds for time of:
21 Push ups
21 Pull ups
10 Snatches 135/75#

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates
or
Row (TUE): Repeat 100m, recover 2:00 until form/pace deteriorates

Triathlon Training
Run (MON): Repeat 100m, recover 2:00 until form/pace deteriorates

The Outlaw Way
CrossFit Endurance

WOD 131130:

Strength
squats
Conditioning
Begginners
15 min AMRAP
5 Wall Balls
10 KB deadlifts
15 Behind the head Shoulder press
20 Plate jumps
Rest 2 min

*OPTIONAL*

3+ hours before or after the above work
Marathon Training

Run (SUN): 13.1M @ 85% RPE
or
Row (SUN): 13.1M @ 85% RPE

Triathlon Training
Run (SAT or SI): 13.1M @ 85% RPE

The Outlaw Way
CrossFit Endurance