WOD – 01DEC16

30AUG13

Skill:

Every 2 minutes for 10 rounds:
2 Clean & Jerks
*Weights should be moderately heavy (70%-85%).
If you miss at a certain weight, go down and succesfully hit a lighter weight before attempting your missed lift again

WOD:

For Time:

21-15-9
Thrusters (75/55)
4-3-2
Rope Climbs

*21-15-9 Ring row Scale

Post your results to the Whiteboard.

WOD – 28NOV16

Coach Daniel

Skill:

Every 90 Seconds for 10 rounds:
2 Full Snatches
*Weights should be moderately heavy (70%-85%). If you miss at a certain weight, go down and succesfully hit a lighter weight before attempting your missed lift again.

WOD:

24 Min EMOM:
Minute 1 – 10 Pull ups + 10 Burpees
Minute 2 – 12 Pushups + 20 sit ups
Minute 3 – 15 Air squats + 20 Double unders

Post your results to the Whiteboard.

WOD – 26NOV16

CrossFit24Logo

WOD:

Teams of 2
Round 1 – 100 DUs/Plank
Round 2 – 100 DUs/Bar Hang
Round 3 – 100 DUs/HS Hold
Round 4 – 100 DUs/DL Hold (225/155)

*Each Partnermust complete each round of Double unders. The “off” partner must be in position for Double unders to begin/continue

Post your results to the Whiteboard.

WOD – 25NOV16

LTW_7153

WOD:

For Time: (10 Min Cap)
150 Strict Press (45/35)
*Bar can rest overhead or in front rack, but hands must remain on bar

5 min rest

For Time: (10 Min Cap)
75 S2OH (45% of 1RM)

Post your results to the Whiteboard.

WOD – 23NOV16

CrossFit24BG Logo

WOD:

5 Rounds For time:
400m Run
10 Inverted Bar Rows
50 Double unders
10 Deadlifts

*DL @ 65% 1RM
**25 Minute Cap

Post your results to the Whiteboard.

WOD – 21NOV16

Skill:

15 Min EMOM
2 Snatch Lift-offs @85%+ of Snatch
*10 Second pause at top of knee. (“Low Hang” position)

then

10 Min EMOM
2 Snatches (3 Second First Pull)

WOD:

1k Meter Row

Post your results to the Whiteboard.

WOD – 19NOV16

CrossFit24LogoLarge

WOD:

Teams of 3 Complete the following:
-4800m Run-
*Partner 1 – 800m Run
*Partner 2 – AMRAP Burpees
*Partner 3 – AMRAP WB (20/14)
* Rotate until 4800m Run is Completed. Each Team member should complete 1 mile.

Post your results to the Whiteboard.

WOD – 18NOV16

05FEB13

WOD:

5 Rounds For time of:
400m Run
10 Inverted Bar Rows
20 Ab-Mat Sit-ups

Skill:

Bamboo Bench Press
3 x Max isometric hold @ 90 degrees

Post your results to the Whiteboard.

WOD – 17NOV16

19JAN13

Skill:

8 Min EMOM
1 Jerk Dip
(3 Second Pause)
2 Push Press

then

10 Min EMOM
1 Power Clean
1 Front Squat
1 Split Jerk
*60-85% of Power Clean

WOD:

8 Min AMRAP
8 S2OH (40% 1RM)
24 Russian Twists (20/10)

Post your results to the Whiteboard.

WOD – 16NOV16

CrossFit24BG Logo

WOD:

5 Min AMRAP
5 CTB
10 Wall Ball (20/14)

2 min rest

5 Min AMRAP
5 Pull ups
10 WB Lunges (20/14)

2 min rest

5 Min AMRAP
5 Bent Rows
10 Ball Slams (20/14)

Post your results to the Whiteboard.

WOD – 15NOV16

Travis BS

Skill:

Back Squats
4 x 6-10
*10-15 Minutes

WOD:

3 Rounds of:
3 min on/3 min off
3 Bar Muscle Ups
6 Air Squats
9 Deadlifts (60% 1RM)

Post your results to the Whiteboard.

WOD – 14NOV16

Marcus OHS

Skill:

12 Min EMOM
2 Snatch Lift-offs
@85%+ of Snatch
*10 Second pause at top of knee. (“Low Hang” position)

then

8 Min EMOM
1 Snatch
(3 Second First Pull)
1 Overhead Squat

WOD:

7 Min AMRAP
50 Single Unders
10 Overhead Squats (75/55)

Post your results to the Whiteboard.