WOD – 27AUG14

CrossFit24 Logo Full

Skill:

Clean & Jerk Practice

WOD:

For Time

50 – Walking Lunges (Rx+ 45/25 Overhead)
10 – C&J (115/65) (Rx+ 155/115)
50 – Pull Ups
10 – C&J (115/65) (Rx+ 155/115)
50 – Box Jumps (24/20) (Rx+ 30/24)
10 – C&J (115/65) (Rx+ 155/115)
50 – Push Ups
10 – C&J (115/65) (Rx+ 155/115)
50 – KB Swings (1.5/1) (Rx+ 2/1.5)
10 – C&J (115/65) (Rx+ 155/115)
50 – Air Squats (Rx+ Goblet Squats holding KB)

Post your results to the Whiteboard.

WOD – 23AUG14

13FEB13

Skill:

Double Under Race
to 10, 20 and 30

WOD:

For Time

100 – Double Unders
50 – Deadlift (135/95)
75 – DU
30 – Power Cleans (135/95)
50 – DU
10 – Bench Press off the Ground (135/95)
25 – DU

Post your results to the Whiteboard.

WOD – 22AUG14

05FEB13

Skill:

Overhead Squat Tech

and

Find your 5 rep max.
5-5-5

WOD:

10 min AMRAP

1 – Muscle Up
1 – Overhead Squat (135/95)
1 – MU
3 – OHS
1 – MU
5 – OHS
1 – MU
7 – OHS
cont.

Post your results to the Whiteboard.

WOD – 21AUG14

FIGHT GONE BAD

WOD:

Fight Gone Bad 5rds

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.

Post your results to the Whiteboard.

WOD – 20AUG14

Price Change Postcard

Skill:

L-Sit Practice
Box Jumps

WOD:

10 min AMRAP

2 – Pull Ups (Rx+ C2B)
2 – Push Ups (Rx+ HOD)
2 – Box Jumps (24/20)

4 – Pull Ups (Rx+ C2B)
4 – Push Ups (Rx+ HOD)
4 – Box Jumps (24/20)

Cont.

Post your results to the Whiteboard.

WOD – 19AUG14

01NOV12

Skill:

Squat Clean

5-3-5-3

WOD:

4 rds FOR TIME:

5 – Squat Cleans (70% 1rm) (Rx+ 80%)
6 – HSPU (Rx+ Strict)
12 – KB Swings (1.5/1) (Rx+ 2/1.5)
24 – Lunges (RX+ 45/25 plate overhead)

Post your results to the Whiteboard.

WOD – 18AUG14

CrossFit24Logo

WOD:

FOR TIME:

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Burpees [Rx + 2 jumping Jacks before dropping for next burpee]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 T2B [Rx + NO SWING]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Thruster [Rx+95]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Wall Balls [Rx + up downs]

Post your results to the Whiteboard.

WOD – 15AUG14

CrossFit Pyramid

Skill:

Snatch Balance

WOD:

For time

40 – Power Snatch (75/35)
20 – Toes to Bar
30 – Power Snatch (95/55)
30 – Burpees
20 – Power Snatch (115/85)
40 – Wall Balls (20/14)

Post your results to the Whiteboard.

WOD – 13AUG14

CrossFit24LogoLarge

Skill:

Max Watt Row … 3 pulls

WOD:

10 1-minute rounds of:

3 – Deadlifts, (275/185)(Rx+ 315/225)
5 – push ups
4 – strict pull ups
Max DU

Rest 1 between rounds. Post number of DU completed each round to comments

Post your results to the Whiteboard.

WOD – 12AUG14

30AUG13

Skill:

EMOM 5 min

4 – Front Squats (75% of arm)
5 – Box Jumps (24/20)

WOD:

For Time:

40 – Front Squat (95/65)
4 – Rope Climb
30 – Front Squat
3 – Rope Climb
20 – Front Squat
2 – Rope Climb
10 – Front Squat
1 – Rope Climb

Post your results to the Whiteboard.