WOD – 29JUL16

CrossFit 24 Hand Stand Hold

Skill:

Banded Hip Displacement
Banded Terminal Knee Extensions
Banded Hamstring Curls (On the Box Jump 20’ w/ Decreased Friction)

WOD:

5 rounds for time

12 Handstand Push-Ups
10 Deadlifts 225#/155#, Master’s 185#/135#

Post your results to the Whiteboard.

WOD – 28JUL16

CrossFit24 Logo Full

Skill:

Spend 15 minutes working on Ring Muscle-Ups.
Go over techniques and scaling options. Every athlete makes 5 legitimate, RX attempts. If have them- Option 1: 3×3 Strict Muscle Ups; Option 2: 2 Sets Max Reps Unbroken

WOD:

For time

42 WallBalls 20#/14#
9 Overhead Squats 95#/65#
30 WallBalls 20#/14#
15 Overhead Squats 95#/65#
18 WallBalls 20#/14#
21 Overhead Squats 95#/65#

Post your results to the Whiteboard.

WOD – 27JUL16

CrossFit24Logo

Skill:

Skill
Ankle Mobility w/ Bands- 2 minutes of work each ankle

Warm-Up

Focus on Glute activation.
I.E. Stiff legged Deadlifts (LIGHT)
Banded Stiff Legged Deadlifts
Banded Adductor Activation
BridgesO
On-The-Rig Knee Raises

WOD:

Strength

5 Sets of 3 From the Bottom Front Squat

Set safety arms where your hip is below parallel and load up the bar from this position, stand up, come down, reset, up, reset. On the reset they can take up to 3 seconds to ensure they start from the dead stop, bottom of the squat position

MetCon

10 Min. AMRAP
3 Squat Cleans 200#/140#, Masters 165#/115#
10 Toes 2 Bar
20 Double Unders

Post your results to the Whiteboard.

WOD – 26JUL16

IMG_0214

Skill:

Snatch Tech
Focus on 1st Pull Position and Dropping under the bar
Get a few reps at a lighter weight
(95/65)

WOD:

20 rounds
90 seconds per round to perform

3 sec below the knee Snatch grip hold
1 Hang Squat Snatch
1 Overhead Squat

Post your results to the Whiteboard.

WOD – 25JUL16

07FEB13

Skill:

3 x 10 Meter Handstand Walk.

If can not do them, utilize a partner,
i.e. Fist between the knees, hold the Hamstring and Quad and walk with them

WOD:

5 Rounds for time

10 Right Arm Kettelbell Snatch 53#/35#, Master’s 44#/26#
14 Front Squats at 135#/95#, Master’s 95#/65#
10 Left Arm Kettelbell Snatch 53#/35#, Master’s 44#/26#
8 Ring Dips

Post your results to the Whiteboard.

WOD – 23JUL16

CrossFit24BG Logo

Skill:

3 min AMRAP of Tire Flips.  
If big class then go in heats while others do the Bench Press

WOD:

4 rounds
Bodyweight Bench Press- 6 reps
Max Reps Unbroken Push Ups
Rest 60 seconds
1 Rope Climb
Max Reps Unbroken Pull-Ups
Rest 60 seconds

Log Total Reps of Push-Ups and Pull-ups and number of Re-Racks for Bench Press.  No more than 60 seconds rest between Bench Press and Push Ups, and Rope Climbs and Pull-Ups.

Post your results to the Whiteboard.

WOD – 19JUL16

CrossFit24Logo

Skill:

6 sets of Strict Pull-Up.
5 Reps, 6 Reps, 7 Reps, 8 Reps, 9 Reps, 10+ Reps.  
All sets SHOULD be Unbroken.

WOD:

For Time

5 Ground 2 Shoulder Atlas Stone 145#/95#
3 Rope Climbs
3 Ground 2 Shoulder Atlas Stone 145#/95#
2 Rope Climbs
1 Ground 2 Shoulder Atlas Stone 145#/95#
1 Rope Climb

Post your results to the Whiteboard.

Post your results to the Whiteboard.

WOD – 18JUL16

CrossFit24BG Logo

Skill:

Post WOD- Hamstring Stretches w/ and without bands.

WOD:

for time

1 Round
20 HandStand Push-Ups
10 Deadlifts 225#/155#, Master’s 185#/135#
Then
2 Rounds
15 Pull-Ups
5 Cleans 185#/135#, Master’s 135#/95#
Then
3 Rounds
12 Burpees
5 Thrusters 135#/95#

Post your results to the Whiteboard.

WOD – 16JUL16

Wall Ball Shots

Skill:

Shoulder Mobility

WOD:

Karen w/ a Terrible Twist

For Time

150 WallBalls 20#/14#/ 10ft

Every time you drop the Wall Ball you have to perform a minimum of 20 calorie row, before returning to the Wall Ball.

Post your results to the Whiteboard.

WOD – 14JUL16

Bass 205 jerk

Skill:

7 min AMRAP
7 Knee Raises on the Rings
6 Alternating One-legged Kettelbell Deadlift 35#/26# (One KB in Each Hand)

WOD:

Push Press
7x 45%
7x 50%
7x 55%
7x 60%
7x 65%
7x 70%
7x 75%

Post your results to the Whiteboard.

WOD – 12JUL16

Thruster demo by Adi the Beast

Skill:

15 Min EMOM
2 Front Squats, 2 Back Squats in increasing loads.

WOD:

For time

13 Hang Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups
13 Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups
13 Hang Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups
13 Power Snatch 100#/70#, Master’s 85#/60#
13 Pull-Ups

Post your results to the Whiteboard.

WOD – 11JUL16

CrossFit24 Logo Full

Skill:

Max Rep Power Snatch 95#/65#
More than 3 second pause at the top you are finished.

WOD:

For time

50 Double Unders
30 Calorie Row
20 Over the Row Burpee
40 Double Unders
20 Calorie Row
15 Over the Row Burpee
30 Double Unders
10 Calorie Row
10 Over the Row Burpee

Post your results to the Whiteboard.

WOD – 09JUL16

image

Skill:

Atlas Stone Position 2 and 3.
(Holding in your lap, and stabilize at the shoulder.)

WOD:

20 Min. AMRAP Partner WOD

25 Push Press
25 Hang Squat Cleans
25 Push Jerk
25 Hang Squat Snatch
Weight- 135#/95#, Masters 95#/65#

Post your results to the Whiteboard.

WOD – 08JUL16

Coach Daniel

Skill:

Mobility

WOD:

“Cindy XXX”

Complete as much as possible in 20 25 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post your results to the Whiteboard.

WOD – 07JUL16

31OCT12

Skill:

1 Mile Run

WOD:

3 min AMRAP
Alternating 1 Arm DB or KB Snatch (55#/35#).
Every 40 seconds perform 4 Burpees

30 sec rest

5 min AMRAP
12 Steps, 1 Arm Overhead Lunge (Same DB or KB weight)
3 Wall Climbs

30 sec rest

7 Min AMRAP
10 KB swings 53#/35#
100 Meter Sprint

Post your results to the Whiteboard.