Thursday, 24 August 2017

40-30-20-10 reps, for time of:

Box Jump, 24/20 inGHD Sit-up

https://youtu.be/1pbZ8mX2D1U

Wednesday, August 23, 2017

3 rounds for time of:

30 Pull-upsRun, 400 m4 laps in gym or to stop sign and back out back door

https://youtu.be/OenVG15QMj8

Tuesday August 22, 2017

21-18-15-9-6-3 Rounds for Time

Knees to elbows

Ring dips

Friday August 18, 2017

4 RFT: Rows, Handstand Push-ups, and Rope Climbs 

4 rounds for time of: Row, 500 m 15 Handstand Push-ups 1 Rope Climb

Thursday, August 17, 2017

PRE

Alt EMOM 10 mins, alternating between:

10 deadlifts

3 Squat Cleans

Main WOD

25-20-15-10-5: Box Jump Overs, AbMat Sit-ups, and Push-ups

25-20-15-10-5 reps, for time of:

Box Jump Over, 30/24 in

AbMat Sit-ups

Push-ups

Wednesday August 16, 2017

Strength

Squat Clean 3-3-3-3-3
Use the heaviest weight you can for each set.Rest as needed between sets.

Main WOD

9-7-5-3: Squat Snatches, Chest-to-bar Pull-ups and Ring Dips 

9-7-5-3 reps, for time of:

Squat Snatch, 135/95 lbs
Chest-to-bar Pull-up
Ring Dip

Tuesday, August 15, 2017

Chipper: Assault Bike Calories, One Arm Dumbbell Snatch (Alternating)s, Wall Balls and 2 more 

For time:

60 Assault Bike Calories
40 One Arm Dumbbell Snatch (Alternating)s, 35/20 lbs
20 Wall Balls, 20/14 lbs
40 Kettlebell Swings, 53/35 lbs
60 Double Unders

Tuesday 18 July 2017

Strength 

(EMOM) Every 1 min for 5 mins: Pull-up

WOD

3 rounds for time of:

21 Wall Balls, 20/14 lbs 15 Box Jumps 9 Dumbbell Snatches, 50/35 lbs

Monday, 17 July 17

Strength
(65% of 1 rep max) Dead-lift 5-5-5-5-5

WOD
For time:
12 Power Cleans, 105/75 lbs
24 GHD Sit-ups
9 Power Cleans, 105/75 lbs
18 GHD Sit-ups
6 Power Cleans, 105/75 lbs
12 GHD Sit-ups
3 Power Cleans, 105/75 lbs
6 GHD Sit-ups

Goodbye Coach Salt! 14 July 2017

WOD: Chipper: Strict Pull-ups, Toes-to-bars, Deadlifts, 4 and more 

For time:

10 Strict Pull-ups

20 Toes-to-bars

30 Deadlifts, 60% 1RM

100 Double Unders

10 Cleans, 75% 1RM

30 Box Jumps, 24/20 in

20 Burpees

Thursday 13 July 17

WOD:
4 rounds for time:
15 Row Calories 12 Squat Snatches, 95/75 lbs 9 Burpees

Wednesday 12 Jul 17

CF Warmup

WOD: "DT"

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

A little Anne Thorisdottir motivation for you...she wasn't always the beast she is today ;)

Tuesday, 11 July 17

Strength:
Power Clean 5x5 at 60% 1RM Front Squat 5x5 at 60% 1RM Push Press 5x5 at 60% 1RM

WOD:
For time: 3 Rope Climbs 20 Toes-to-bars 15 Pistols (Alternating Legs)s 2 Rope Climbs 15 Toes-to-bars 10 Pistols (Alternating Legs)s 1 Rope Climb 10 Toes-to-bars 5 Pistols (Alternating Legs)s

Monday, 10 Jul 17

Mid-line:
5 x 30 sec Plank Hold
30 sec rest between sets

WOD:
For time: 40 Assault Bike Calories 40 Kettlebell Swings, 35/53 lbs 40 Wall Balls 40 Box Jumps 40 Toes-to-bars

Friday, 7 Jul 17

Strength:
Snatch 4x2 at 85% 1RM

WOD:
21-15-9 reps, for time of: Sumo Deadlift High-pull, 115/95 lbs Pull-up Ring Dip

Thursday, 6 Jul 17

WOD:

Complete as many rounds as possible in 20 mins of: Farmer Carry, 200 m 25 Push-ups 25 Sit-ups
2 laps around single bb court=200m
(bacon optional)

Wednesday, 5 Jul 17

Strength:
3 x 3 Clean & Jerk
@ 70%, 80%, and 90% 1RM

WOD:

For time: 50 Lateral Burpee Over Barbells Rest 2 mins Row, 1000 m Rest 2 mins 50 Lateral Burpee Over Barbells

Tuesday, 4 July 17

OHS 5-5-5-5-5
Working weight at 85% 1RM

Run 5km

Monday, 3 Jul 17

CrossFit Warmup

Strength:
Deadlift 5-5-5-5-5

WOD:
4 rounds for time of: 20 Burpees 20 Wall Balls Row, 200 m

Friday, 30 Jun 17

CrossFit Warmup

Skill:
Alternating EMOM for 10 min
- 8 Strict Pull-ups
- 8 Ring Dips

WOD:
12 min AMRAP
- 8 Power Cleans, 135/95 lbs
- 16 Lateral over the Box Jumps 24/20 in