WOD – 29SEP16

Tricia Bio 2

h2>Skill:

The “Clean” Technique.
Focus on achieving triple-extension on the Squat Clean.
2×10 with the Barbell.

h2>WOD:

EMOM: Every 90 seconds for 15 rounds
Increasing load until you miss a round, then go to previous weight completed.

Post your results to the Whiteboard.

WOD – 28SEP16

CrossFit24Logo

Skill:

4×10 Meter Run with drag
Partner will wrap a Resistance Band around your waist and provide resistance

WOD:

For time

10 Push Press 115#/80#
10 Kettlebell Swings 53#/35#
100 Meter Run
9 Push Press 115#/80#
9 Kettlebell Swings 53#/35#
100 Meter Run
8 Push Press 115#/80#
8 Kettlebell Swings 53#/35#
100 Meter Run
………
Continue down to 1 with a 100 Meter Run after each round

Post your results to the Whiteboard.

WOD – 27SEP16

CrossFit24BG Logo

Skill:

1 ¼ Overhead Squat; increasing loads.

5×2

WOD:

1/2 Mary (10 Min. AMRAP)

5 Hand Stand Push-Ups
10 Alternation Pistol Squats
15 Pull-Ups

Rest 3 min

“Isabel”

30 reps for time:
Snatch (135/95)(115/80)

Post your results to the Whiteboard.

WOD – 24SEP16

Daniel 15.3

Skill:

Tabata of Shoot Throughs.
(8 rounds 20 seconds of work, 10 seconds of rest)

WOD:

5 Rounds for time

500 Meter Row
15 Handstand Push-Ups
400 Meter Run
5 Muscle-Ups

Post your results to the Whiteboard.

WOD – 23SEP16

31OCT12

Skill:

3×5 Push Jerk
at 70% of 1RM

WOD:

For time:

18 Kettlebell Swings 53#/35#
21 Pull-Ups
40 Double-Unders
30 Kettlebell Swings 53#/35#
15 Pull-Ups
40 Double-Unders
18 Kettlebell Swings 53#/35#
21 Pull-Ups
40 Double-Unders

Post your results to the Whiteboard.

WOD – 21SEP16

CrossFit24Logo

Skill:

30 Back Extensions- Not For Time

WOD:

5 Min. AMRAP
5 L-Sit Pull-Ups/Chin-Up
6 Alternating Jumping Lunges

Rest 1 min

5 Min. AMRAP
6 Handstand Push-Ups
5 Thrusters 95#/65#

Rest 1 min

5 Min. AMRAP
6 Box Jump 24”/20”
6 Burpee Pull-Ups (Can jump into the Pull-Up)

Log rounds completed for each AMRAP.

Post your results to the Whiteboard.

WOD – 19SEP16

CrossFit24 Logo Full

Skill:

3×10 Banded Good Mornings
3×20 Banded High-Step

WOD:

For time

27 Deadlift 185#/135#, Master’s 155#/115#
27 Wallball 20#/14#
3 Rope Climbs
21 Deadlift 185#/135#, Master’s 155#/115#
21 Wallball 20#/14#
2 Rope Climbs
18 Deadlift 185#/135#, Master’s 155#/115#
18 Wallball 20#/14#
1 Rope Climb

Post your results to the Whiteboard.

WOD – 16SEP16

CrossFit24Logo

Skill:

Bent over Dumbbell Row (Palms facing each other)
3×7

then

Bent over Dumbbell Row (Palms facing back towards you)
3×7

WOD:

18 Min. AMRAP

8 Barbell Bicep Curls 75#/55#
12 Push Press 75#/55#
16 Lateral Over the Barbell Burpee

Post your results to the Whiteboard.

WOD – 14SEP16

CrossFit24BG Logo

Skill:

3×10 meter Sled Drag
(wrap the black rope around the Low Handle)

WOD:

4 Rounds for time

10 Chest to Ground Barbell Roll-Outs (25# plates on barbell)
10 Knees 2 Elbow
10 Bar Facing Burpee

Post your results to the Whiteboard.

WOD – 08SEP16

Bass 205 jerk

Skill:

50 reps – Banded Lat Pull-Downs;
50 Reps – Banded Standing Rows.
Wrap a Red, Blue, or Green band around a Pull-Up Bar, then wrap the same band around the rig.

WOD:

10 Push Press 135#/95#, Master’s 115#/80#
2 Min Row
8 Push Press 135#/95#, Master’s 115/80#
2 Min Row
6 Push Press 135#/95#, Master’s 115/80#
2 Min Row
4 Push Press 135#/95#, Master’s 115/80#
2 Min Row
2 Push Press 135#/95#, Master’s 115/80#

Log Time for the WOD and total distance for the Row.

Post your results to the Whiteboard.

WOD – 07SEP16

CrossFit24Logo

Skill:

Front Squat Tech

WOD:

Front Squat
Find your 1 rep max.
5×3 at 80%
3×2 at 90%
2×1 at 100% or new PR
then
Max Reps Unbroken Front Squats
@ 70% of heaviest PR for the day.

Post your results to the Whiteboard.

WOD – 06SEP16

CrossFit24BG Logo

Skill:

Power Snatch
Find your 1 rep max.

WOD:

15 Min AMRAP
5 Power Snatch at 60%
7 Toes 2 Bar
5 Power Snatch at 65%
7 Toes 2 Bar
5 Power Snatch at 70%
7 Toes 2 Bar
5 Power Snatch at 75%
7 Toes 2 Bar
5 Power Snatch at 80%
7 Toes to Bar
5 Power Snatch at 85%
7 Toes 2 Bar
5+ Power Snatch at 90%

Log time or the number of reps completed at 90% if the athlete makes it that far.

Post your results to the Whiteboard.

WOD – 05SEP16

Tricia Bio 2

Skill:

Deadlift
5×5 @ 70%

WOD:

For Time

30 Hang Power Clean 95#/65#
10 Meter Overhead Walking Lunge
50 Double-Under’s
20 Hang Power Clean 95#/65#
20 Meter Overhead Walking Lunge
50 Double-Under’s
10 Hang Power Clean 95#/65#
30 Meter Overhead Walking Lunge
50 Double-Under’s

Post your results to the Whiteboard.

WOD – 03SEP16

LTW_7153

Skill:

Tire flip tech

WOD:

For Time:
30 Push Jerk 95#/65#
35 Front Squat 95#/65#
40 Push Press 95#/65#
45 Back Squat 95#/65#

For every Bar Drop athlete will complete 6 Tire Flips before continuing. Log time and number of bar drops

Post your results to the Whiteboard.

WOD – 02SEP16

31OCT12

Skill:

Tabata Barbell Thrusters 45#/35#

WOD:

4 Rounds for time
12 Kettelbell Bench Press 70#/44#, Master’s 53#/35# (Use Dumbbells, or if athlete uses Barbell then at 70% of 1RM)
8 Strict Chin-Ups
2 Minutes Rest
*Track Individual Round Times, this helps athlete to see whereabouts their strength tends to fail*

Post your results to the Whiteboard.