WOD – 27AUG16

06DEC12

Skill:

Back Squat
4×4 1 ¼
70%, 75%, 80%, 85% of 1RM Back Squat

WOD:

7 Rounds for time

250 Meter Row
11 Power Snatch 100#/70#, Master’s- SAME
11 Back Squat 100#/70#, Master’s- SAME

Post your results to the Whiteboard.

WOD – 26AUG16

CrossFit24Logo

Skill:

7 minute EMOM
2 Front Squats + 2 Front Rack Walking Lunges 65% of 1RM Front Squat

WOD:

3 Rounds for time

21 Pull-Ups
15 Thrusters 115#/75#
9 Toes 2 Bar

Post your results to the Whiteboard.

WOD – 25AUG16

26FEB13

Skill:

Death by Box Jump
Start w/ 5 reps for the first minute and add 1 rep per minute until failure. 24”/20”

WOD:

5 rds for time

15 Kettelbell Swings 53#/35#
15 Toes 2 Bar

Post your results to the Whiteboard.

WOD – 24AUG16

IMG_0214

Skill:

30, 20, 10 Reps of Push Press.
Last should be 75%-80% depending on comfort level of the lift.

WOD:

4 Rounds
400 Meter Run
8 Overhead Squats 135#/95#, Masters 115#/85#
12 Burpees

Post your results to the Whiteboard.

WOD – 23AUG16

image

Skill:

50 Straight Arm Banded Lat Pulldowns.
More than 3 seconds rest between rep, rest 15 seconds and continue.
Log number of sets and color of band

WOD:

12-9-6
Clean 205#/145#, Master’s 185#/135#
Bar Muscle-Ups

Post your results to the Whiteboard.

WOD – 22AUG16

Coach John Bass

Skill:

Snatch High Pulls
Work up to 20 lbs. above your 1RM and complete 5 reps at that weight.

WOD:

For Time

18 Power Snatch 120#/80#, Master’s 105#/70#
45 Ab Mat Sit-Ups
15 Power Snatch 120#/80#, Master’s 105#/70#
35 Ab Mat Sit-Ups
12 Power Snatch 120#/80#, Master’s 105#/70#
25 Ab Mat Sit-Ups
9 Power Snatch 120#/80#, Master’s 105#/70#
15 Ab Mat Sit-Ups

Post your results to the Whiteboard.

WOD – 20AUG16

CrossFit24BG Logo

WOD:

Partner WOD: 35 Minute Time Cap

800 Meter Run
50 Deadlifts 185#/135#
800 Meter Run
40 Clean and Jerk 155#/120#
800 Meter Run
30 Thrusters 135#/95#
800 Meter Run
20 Snatch 115#/80#

Post your results to the Whiteboard.

WOD – 19AUG16

Marcus OHS

Skill:

4X4 Over Head Squat
2 Second Pause in the bottom.

Athlete will squat with hips below parallel and hold for 2 seconds before standing. First set will be at 60% of 1RM OHS. Athlete can choose to stay there for mobility/technique work or have gradual increases in the form of: 60%, 70%, 75%, 80%

WOD:

3 Rounds for time
10 Sumo Deadlift High-Pulls 115#/80#
7 Ring Dips
5 Chest 2 Bar Pull-Up

Post your results to the Whiteboard.

WOD – 18AUG16

OPEN14.1

Skill:

5X3 Snatch Grip Deadlift.
Goal should be to get 100 lbs. above your Snatch.

WOD:

20 Min. EMOM
Odd Minute- 100 Meter Sprint
Even Minute- 3 Touch N Go Snatch at 70%. If athlete drops the bar they will then do 5 Snatches, Fast Singles, for the even minutes.

Post your results to the Whiteboard.

WOD – 17AUG16

peter ravalico

WOD:

For Time

500 Meter Row
100 Double Under’s
25 Pull-Ups
80 Double Under’s
25 HSPU
60 Double Under’s
25 T2B
40 Double Under’s
25 Push-Ups
20 Double Under’s
25 MedBall Squat Cleans 20#/14#
500 Meter Row

Skill:

Post WOD:
2 x 10 Reps.
Around the World on GHD, 1 Rotation to the Right and 1 Rotation to the Left = 1 Rep

Post your results to the Whiteboard.

WOD – 16AUG16

Travis BS

Skill:

Air Squats.
2 x 90 sec.
Rest 1 minute in between each set.
Focus on bouncing out of the bottom of the squat while achieving proper, RX, depth.
Coaches will watch and NO-REP.

WOD:

27-18-9
Back Squat 165#/125#, Master’s 155#/115#
Burpee Box Jump 24’/20’

This is done for quality not for time.

Post your results to the Whiteboard.

WOD – 15AUG16

SteveB

WOD:

Happy Birthday Steve!

For Time

49 Double Under’s
400 Meter Run
49 Push Press 75#/55#
400 Meter Run
49 Front Squats 75#/55#
400 Meter Run
49 Thrusters 75#/55#
4 Rope Climbs
90 Sec. Plank Hold

Post your results to the Whiteboard.

WOD – 13AUG16

Games2013_Final

Skill:

8 Min EMOM Complex
1 Squat Snatch
1 OverHead Squat
2 Overhead Walking Lunges (1 Lunge Each Leg)

WOD:

Teams of 3, each person completes:

8 Rounds for time

20 Calorie Row
10 Lateral Burpee Box Jump
Static Hold at the top of the Deadlift 225#/155#

Post your results to the Whiteboard.

WOD – 12AUG16

CrossFit24BG Logo

Skill:

Weighted Dip
4-4-4-4

WOD:

5 Rounds for time

10 Clean and Jerks 135#/95#, Master’s 115#/85#
10 Over the Bar Burpees

Post your results to the Whiteboard.

WOD – 11AUG16

CrossFit24Logo

Skill:

Back Squat
4×4
3 Second Pause at the bottom

WOD:

For Time

2 Rounds
10 KB Deadlifts (1 In Each Hand) 53#/35#, Same weight for Master’s
10 KB Push-Ups (Gripping the Handles, Elbows Past Lats In Down Position)
10 Meter Farmer’s Carry

Then: 30 WallBalls 20#/14# (+penalty)

2 Rounds
10 Right Arm KB Snatch
10 Left Arm KB Snatch
10 OverHead Walking Lunges (Right Arm Extended)
10 OverHead Walking Lunges (Left Arm Extended)

Then: 30 WallBalls 20#/14# (+penalty)

Note: Every time you let go of the KB in the 1st set of 2 Rounds= 10 additional WB’s before moving onto the 2nd set. Every time the KB touches the ground in the 2nd set of 2 Rounds= 10 additional WB’s after 2nd set.

Post your results to the Whiteboard.

WOD – 10AUG16

IMG_0214

Skill:

7X1 Sled Push
1 rep = 10m Low Handle Sled Push + 10m High Handle Sled Push (Same Weight)

WOD:

16 min AMRAP

50 Double Unders
12 OHS (115/85)
6 Alternating Behing the Neck Split Jerk (115/85)

Post your results to the Whiteboard.

WOD – 09AUG16

CrossFit24LogoLarge

Skill:

Max Load
Front Rack Walking Lunges for 6 steps.

WOD:

12 Min AMRAP

3 Thrusters 145#/100#, Master’s 105#/75#
6 Walking Front Rack Lunges 145#/100#, Master’s 105#/75#
9 Chest 2 Bar Pull-Ups

Post your results to the Whiteboard.

WOD – 08AUG16

LTW_7145

Skill:

Snatch Balance
Find your 1 rep max.
1-1-1-1-1

WOD:

For time

9-15-21
Row (Calories)
Power Snatch 115#/75#, Master’s 115#/75#

Post your results to the Whiteboard.