WOD – 21JAN17

FIGHT GONE BAD

WOD:

“Fight Gone Bad”

5 rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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WOD – 20JAN17

Mike

WOD:

4 AMRAPS

6 min AMRAP

1 Rope Climb
20 Cal Row
19 Burpees
7 Squat Cleans
1 run around the mailbox

2 min rest between each 6 min AMRAP. Pick up where you left off.
Score=Total rounds + Reps

The Official 2017 MIKE LIGHT BIRTHDAY WOD!

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WOD – 19JAN17

OPEN14.1

Skill:

Snatch
Find your 1 rep max.
20 min max

WOD:

CrossFit Games Open Workout 11.1 / 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

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WOD – 16JAN17

19JAN13

Skill:

Clean & Jerk Tech

WOD:

3 Rounds

Clean & Jerk Ladder

50 sec AMRAP, 10 Sec Rest/Trasition

55/65/75/85/95/105/115/125/135/155/165/185

When you complete the ladder or can no longer advance start over from the beginning
Score = weight x reps

Compare to WOD – 10JULY14

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WOD – 14JAN17

CrossFit24 Logo Full

WOD:

Teams of 2:
30 min AMRAP of:
Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (PVC)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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WOD – 06JAN17

16JAN13

Skill:

20 min of Coach Led Mobility
Let you coach know what you need to Mobilize!

WOD:

20 min EMOM alternating

Cal Bike (15/12 cals)
Double Unders 30 reps ( x3 singles)
Cal Row (15/12 cals)
Russian Twists 15 reps (25/15 plate)

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WOD – 05JAN17

Bass 205 jerk

Skill:

15 min of Hand Stand Walking
working on Quality

WOD:

3 min AMRAP
3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks

3 min rest

3 min AMRAP
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks

3 min rest

3 min AMRAP
3 Power Cleans (185/135)
3 Front Squats
3 Push Jerks

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WOD – 04JAN17

CrossFit 24 Coaches

WOD:
30 GHD sit-ups for time
then
For time as a class:
Deck Of Cards:
♠️- Kettlebell Swings (53/35)
❤️- Goblet Squats (53/35)
♣️- Ab May Sit-ups
♦️- Push Ups
🃏- 400 m run

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WOD – 03JAN17

Bonnie Bio 3

Skill:

Rope Climb
Working on J-Hook
3 Rope Climbs For Time

WOD:

10rds For Time:

5 Burpees
2 Forward Rolls
1 Run around Mail Box
1 Rope Climb

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WOD – 30DEC16

CrossFit24 Logo Full

WOD:

45 Min AMRAP:

400m Run
10 Thrusters (135/95)
10 Pull ups
10 Front Squats (135/95)
10 Bent Rows (135/95)
10 FR Lunges (135/95)
10 Clean & Jerks (135/95)

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