400 Meter Run 100 Wall Balls 100 HRPU 100 Goblet Squats 100 Weighted Crunches 400 Meter Run For Time While one person is working on the exercises the other person is holding a plate over their head. Switch when desired. No one can be working while someone is resting.
Rope Slam Burpee Plank Squat Thrust to Press Sledge Hammer Tire Flip Ring Dips Squat Jumps Shoot Throughs Rower 2x at each station before rotating 30:20, 30:20
Skill: Deadlift 100 Jump Ropes 50 Full Crunches 40 Hip Band Walks – both ways 30 Air Squats 20 Deadlifts (185/135)
Skill: Snatch Snatch (115/75) Deficit Push Up KB Swing (70/45) SSJ Weighted Jump Rope
Skill: Push Press 5-5-3-3-3 400 Meter Run 20 Pull Ups AMAP Push Presses (95/55) with the remaining time 4 minutes on the clock 4 minute rest in between rounds 4 rounds
5RFT of RX 400 Meter Run 30 Wall Balls (20/14) 30 Box Jumps (20″) 5 Burpees Scaled 400 Meter Run 15 Wall Balls (15/10) 15 Box Jumps (20″) 5 Burpees CMC 800 Meter Run 10 Wall Balls (20/14) 10 Box Jumps (20″) 20 Burpees 30 min AMRAP for CMC only Performed again […]
Bootcamp – 1 round 30:30 Rope Slam Weighted HRPU Curl to Press Sprint Tire Flip Ring Dips Rower Weighted Crunch KB Swings 2 for 1’s Tabata – 4 rounds at each station 20:10 1 Final round of Bootcamp 30:30
Skill: Clean WOD: For Time 800 Meter Run Then When you finish the 800 meter run you may start your EMOM of Front Squats for ten minutes (you have to start on an exact minute…ex 4:00, 5:00, 6:00, etc) EMOM Regulations #225/165 – 3 reps EMOM #185/135 – 4 reps EMOM #135/95 – 5 reps […]
AMRAP #1: 7 minutes of: 7 Push Presses (75/45) 7 KB Swings (45/25) 7 Box Over Burpees Rest 3 minutes AMRAP #2: 20 minutes of: 20 Wall Balls (20/14) FB (30/20) 20 Burpees 20 1 Arm KB Thrusters (45/25) FB (55/35) 20 Toes to Bar/Knees to Elbows
Skill: Snatch 400 Meter Run 20 High Hang Snatches (95/65) FB(135/95) 800 Meter Run 10 Low Hang Snatches 400 Meter Run 20 Snatches record time Rest 3 Minutes 800 Meter Run For Time At the end of the WOD, you will have two times recorded.
Skill: Deadlift For Time LADDER (10 min cap) Deadlift (135/95) SSJ HRPU Rest 2 minutes AMRAP in 10 minutes of: 5 Deadlifts (+50/30#) 10 SJ 15 FC 20 C2D Push Ups Rest 2 minutes AMAP Bar Muscle Ups or Pull ups or Ring Rows (choose one and stick with it) […]
Rope Slam Crunch to Press Rower Sledge Hammer Tire Flip Toes to Bar TRX Row Slam Ball Russian Twist 1 Arm OHWL 2x at each spot before rotating 2 rounds 30:20, 30:20
Skill: Clean 25 Wall Balls (20/14) 200 Meter Run 25 Push Presses (135/95) 200 Meter Run 25 Hang Cleans (above Knee) 200 Meter Run 25 Lateral Bar Burpees 200 Meter Run 25 Thrusters 200 Meter Run 25 Front Squats 200 Meter Run Cap 35 minutes
Tire Flip Rope Slam Sledge Hammer Med Ball Slam Rower Ring Dips Shoot Thrus Knees to Elbows Forward Bounds Weighted Crunch Burpee (only if there are 11 people) Plank (only if there are 12 people) 2x at each station before you rotate 30:25, 30:20
Skill: Double Unders WOD: Tabata G2O Double Unders or Singles Push Up SSJ Full Crunch 8 rounds of 20 seconds work; 10 seconds rest Cash Out: One Round of CrossFit for Hope Burpees Snatch (75/55) Box Jumps (20″) Thrusters (75/55) Chest to Bar or Toes to Bar or Knees to Elbows 1 minute at […]
Skill: Deadlift For Time 5 Deadlifts (135/95) 200 Meter Run 5 Toes to bar checkpoint #1: record time 1 minute rest 5 Deadlifts (185/125) 400 Meter Run 10 Toes to Bar checkpoint #2: record time 1 minute rest 5 Deadlifts (235/155) 800 Meter Run 15 Toes to Bar checkpoint #3: record time 1 […]
Skill: Push Jerk WOD: “AMAP” 400 Meter Run 15 Wall Balls AMAP Push Presses (115/80) 5 minute running clock 2 minutes rest in between rounds 4 rounds Cash out: Tabata Wall Sit
G Grab and Go – I will be here from 11:30am – 1:00pm, but for the entire day 10% of the food sold will go towards the St. Jude Project. Please stop in and grab some food at some point during the day. FB PAGE. https://www.facebook.com/GGrabandGo CrossFit for Hope WOD: THREE ROUNDS OF: BURPEES POWER […]
Congrats to Marlene and Meg for reaching 1 year mark! Rope Slam Weighted Jump Rope TRX Row Rower Deficit Push Up L-sit Hold KB Swings 2 for 1s G2O Bicep Curl Med Ball SSJ Burpees at end 30:30, 30:20, 30:20, 20:20
Skill: Double Unders WOD: “For Reps” PART I 90 seconds of Thrusters (75/45) 30 sec rest 90 seconds of Full Crunches 30 sec rest 90 seconds of Box Jumps 30 sec rest 90 seconds of HRPU 1 Min rest PART II For 5 Minutes complete: […]
Info on the Snatch– http://library.crossfit.com/free/pdf/CFJ_Castro_SnatchStrategies.pdf Skill: Snatch http://youtu.be/be97kgQ1Aw8 WOD: “For Time: 21-18-15-12-9” 21-18 Snatch (95/65) Burpee Pull Up After the set of 18, write down your score then proceed with the 15-12-9 of: Front Squat (add 40# to your Snatch Weight) Lateral Bar Over Burpees (each jump over = 1 rep) […]
Group 1 – Running Run 800 meters then AMAP 200 Meter Runs as possible in 10 minutes Group 2 – Bootcamp Tire Flip Ring Dips Squat Thrust to Press Shoot Throughs 1 Arm Bent Over Row 30:30, 30:20 2x at each station before moving on. Groups will switch after the 10 minutes are […]
Skill: Push Jerk/Split Jerk. 3RFT 25 KBS (70/50) 25 Banded Air Squats (blue/red) THEN 2 RFT 25 DL (205/145) 25 Wall Balls (20/14) THEN 1RFT 25 T2B 25 Alligator Push up (each push up = 1) 30 min cap no rest in between RFTs
Rope Slam Superman Burpee Curl to Press Sledge Hammer Tire Flip Ring Dips Rower TRX Row Knee to Ball Slam Ball Over Shoulder 30:30, 30:20, 30:20, 20:20
Skill: Back Squat 5-5-3-3-3 9 min AMRAP of 3, 6, 9, 12, 15, … Left KB Squat Clean (50/35) Right KB Squat Clean HRPU 3 min Rest 9 min AMRAP of 3, 6, 9, 12, 15, …. Left KB Front Squat (50/35) Right KB Front Squat 30, 60, 90, 120, 150… Jump Ropes […]
AMAP of the following 1 Minute Push Press (95/55) 2 Minutes Box Jump 3 Minutes Crunch to Press (25/15) 4 Minutes OHL – Stationary (45/25) each leg = 1 5 Minutes Burpees 4 Minutes Push press 3 Minutes Box Jumps 2 Minutes Crunch to Press 1 Minute OHL – Stationary
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