Posts Tagged ‘WOD’

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

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)

Thursday 9/7/16

Posted: 09/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Skid Row”

With A Partner:

Row 2k

Carry (70/50) 1 mile

Row 2k

 

Wednesday 9/6/17

Posted: 09/05/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Frank The Tank”

AMRAP 5 min, rest 5 min

50 wall ball buy in

12 dead lifts (185/135)

12 lateral barbell burpees

AMRAP 5 min, rest 5 min

35 wall ball buy in

9 dead lifts (225/155)

9 lateral barbell burpees

AMRAP 5 min, rest 5 min

20 wall ball buy in

6 dead lifts (275/185)

6 lateral barbell burpees