WOD 8-9:30am
25 Burpees
50 Hang power snatch, 75/55lbs
Run 800 meters
75 Lunges
100 Sit-ups
CrossFit Kids 10am
Breakout 10:30am
25 HSPU
50 Toes 2 bar
Run 800 meters
75 Push press
150 Doulbe unders
17 minute cap
Post time to comments.
Warm-up: 9 Essential movements with PVC /Wod standards
WOD
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24/20″ box
15 Toes to bar
12 Pull-up
Afterbash skill work: 30 Medball cleans
Post rounds and reps to comments.
Warmup: CrossFit 1/Wod standards
WOD
Run 800 meters, then
3 Rounds of:
21 Deadlift, 225/155lbs
50 Double unders
Afterbash skill week: Hang power snatch, 30 rep
Warm-up: Speed/Wod standards
WOD
Front squats: 10.8.6.4.2.2.2.2.2
Afterbash: Double unders, 5 minutes
Warm up: Agility/WOD standards
WOD
10 Muscle-ups (20 out of pools)
100 Push press, 75/55lbs
1000 Meter row
After bash skill work: 30 GHD sit-ups
Post times to comments.
Warm-up: CrossFit 1/WOD standards
WOD
Run 1000 meters (5 laps)
100 Hand release push-ups
10 Power cleans, 185/135lbs.
After bash skill week: 30 overhead squat, does not have to be heavy!
Post time to comments.
WOD 9, 9:30, 10, 10:30am
4 Rounds for time of:
Run 400 meters
15 DB thrusters, 35/25lbs
21 Box jumps
30 Sit-ups
12pm O-lift class:
Snatch Balance 1rep x 7sets
Muscle Snatch 1rep x 7sets
Post times to comments.
WOD 8, 8:30, 9, 9:30am
5 Rounds for time of:
21 Slam balls, 30/20lbs
14 Plyo push-ups
200 meter sand bag run, 60/30lbs.
Post time to comments.
CrossFit kids 10am weather permit.
No breakout, Level 1 cert.
Warm-up and WOD standards
WOD
“Dirty Thirty”
Post times to comments.
Afterbash: Mobility
Warm-up: WOD standards
WOD
Back squat,
1 rep Shoulder Press,
1 rep Deadlift, 1 rep
*Max lifting will start at the top of the hour.
or
“Metcon Total”
50 Back squats
50 Shoulder press
50 Deadlifts
50 Calorie row
Post loads or times to comments.
CrossFit HQ Posts
