WOD – 26AUG15

LTW_7151

Skill:

12 min EMOM
0-6 3 rep of 65% BS (3 sec pause at bottom)
7-12 1 rep of 80% BS + 5 rocks

WOD:

7 min
MAX reps C&J (95/65)
EMOM 1 Muscle Up

Start with Muscle Up

MU scale = 3 shoot through w

Score= number of C&J

Post your results to the Whiteboard.

WOD – 20AUG15

OPEN14.1

Skill:

10 min EMOM (light weight)

3 High Hang Snatch(scare crow start position)
3 Snatch Balance + OHS
3 Push Ups

rest 8 min (load weights)

10 min EMOM

3 Snatch Pulls @ 110% of 1 rm Snatch
3 Box Jumps 20 inch

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)

Post your results to the Whiteboard.

WOD – 18AUG15

Thruster demo by Adi the Beast

Skill:

Front Squat
20 min to find your 2 rep max.

WOD:

For time

15 Front Squats (135/95)
15 Bar Facing Burpees
12 OHS (135/95)
12 Toes 2 Bar
9 Hang Squat Clean
9 Knee 2 Elbow
6 SDHP (135/95)
6 Wall Climbs

Post your results to the Whiteboard.

WOD – 17AUG15

01FEB13

WOD:

250 m Row
rest 2 min
250 m Row
rest 2 min
250 m Row

Score = Slowest round

WOD:

24 min EMOM

1 MIN: 5 Pull ups, 10 Push Ups, 15 Air Squats
2 MIN: 200m Run
3 MIN: 1 Rope Climb, 8 Box Jump Overs

Post your results to the Whiteboard.

WOD – 15AUG15

Bryan I

WOD:

Team Barbell Bash WOD 3
60 reps of each movement

Front Squat (135/95) (RX+ 155/115)
Burpees
Box Jumps (24/20)
Clean and Jerks (135/95) (RX+ 155/115)

SPLIT REPS ANY WAY

Post your results to the Whiteboard.

WOD – 14AUG15

CrossFit24BG Logo

Skill:

Air Squat

WOD:

For Time

600m Run w/ wall ball (20/14)
50 Overhead Lunges (20/14)
40 Toes 2 Bar
30 Back Squat (135/95)
20 Shoot Throughs w/ push up and dip
10 Thrusters (135/95)

Post your results to the Whiteboard.

WOD – 13AUG15

IMG_0217

Skill:

Deadlift Wendler

5 @ 40% of 1rm
5 @ 50%
3 @ 60%
5 @ 65%
5 @ 75%
5 min @ 85% (max rep)

WOD:

5 rounds of:

6 min ARMAP
400m Row
400m Run
Max Rep Pull Ups

Score = Total Pull Ups

Post your results to the Whiteboard.