WOD – 28MAY16

Bryan I

Skill:

8 min EMOM

3 Front Squats @ 70% of 1 rm
5 Bar Facing Burpees

WOD:

3 rds for time

3 Squat Cleans (@ 50% of 1rm front squat)
100m Sprint
10 Clean and Jerks
100m Sprint

Post your results to the Whiteboard.

WOD – 27MAY16

CF24 kids wall climb

WOD:

For time

50 Double Unders
50 Hollow Rocks
5 wall climbs
200 Meter Run
40 Double Unders
40 Hollow Rocks
4 wall climbs
400 Meter Run
30 Double Unders
30 Hollow Rocks
3 wall climbs
600 Meter Run
20 Double Unders
20 Hollow Rocks
2 wall climbs
800 Meter Run
10 Double Unders
10 Hollow Rocks
1 wall climb
1000 Meter Run

Post your results to the Whiteboard.

WOD – 26MAY16

23JAN13

Skill:

4 rds NFT

5 OHS (165/115) from the rack
5 BB underhand Row
1 Rope Climb

WOD:

3 rds for time

400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14) 10 ft

Post your results to the Whiteboard.

WOD – 24MAY16

Bass 205 jerk

Skill:

Push Press
Find your 1 rep max.
1-1-1-1-1-1

then

1 Min max rep Push Press @65%

WOD:

5 rounds for time of

3 min rounds

30 sec Plank (45/25 plate)
10 Strict Chin Ups
15 Ground to Overhead (45/25 plate)

rest the remainder of the 3 min and repeat

post your times to complete each round or total reps completed at the end of the 3 min round

Post your results to the Whiteboard.

WOD – 20MAY16

LTW_7137

Skill:

Close Grip Bench Boards
8×2 @95-100%

WOD:

10 Min AMRAP:
-8 Shoot Thru
-100 M Plate Carry (45/25)
-8 Ring Dips

Accessory:

Band Work
2 sets each:
-20 Face Pulls
-20 Tri Push Downs
-20 Curls (Palms in)

Post your results to the Whiteboard.

WOD – 19MAY16

IMG_0214

Skill:

Snatch 5×2 @ 90%
Snatch Grip Floating Shrug 3×5

WOD:

8 Sets Snatch Complex:
-1 Power
-1 OHS
-1 Hang Snatch -Rest as Needed

Post your results to the Whiteboard.

WOD – 17MAY16

CrossFit24 Logo Full

Skill:

1 rep Heavy Sled Push

then

Weighted Dips
(matador)
2-2-2-2-2

WOD:

5 min AMRAP

9 T2B
6 Hang KB Snatchs
3 HSPU

2 min Rest

5 min AMRAP

9 T2B
6 Hang KB Snatchs
3 HSPU

Post your results to the Whiteboard.

WOD – 16MAY16

CrossFit24Logo

Skill:

Zercher Squat
6-4-2-2-2-2

then

Good Morning
3×6

WOD:

For Time
10-9-8-7-6-5-4-3-2-1
Burpee Plate to OH (45/25)
Box Jump 24/20

Post your results to the Whiteboard.

WOD – 14MAY16

CrossFit24 Logo Full

WOD:

Team/Partner

3 Rounds-2 Min each movement:
1. Tire Flip
2. Battle Rope
3. Sled Push
4. Clean & Jerk (95/65)
5. Rest

Post your results to the Whiteboard.

WOD – 13MAY16

Rig Rings

Skill:

Floor Bench Press

8×4 @ 75%

WOD:

Tabata 8 rds each movement
1 rd = 20sec work/10sec rest

Ring Dips
AbMat Sit Ups
Push Ups
Lying Leg Lifts

Post your results to the Whiteboard.

WOD – 12MAY16

image

Skill:

SDHP

10-8-6-4-4-4-4

WOD:

Hang Clean Ascending EMOM

perform 1 rep
Start @ 50% of 1rm
add 10 lb each min until failure

(shoot for max of 20 min)

Finisher:

Standing Band Crunch

2×30

Post your results to the Whiteboard.

WOD – 10MAY16

20FEB13

Skill:

Strict Press
4-4-4-4-4 @ 75% of 1RM

then

Z Press
6-6-6

WOD:

8 min AMRAP

6 Single Arm KB Circus Press (1.5/1)
8 KB Swings
10 KB SDHP

Post your results to the Whiteboard.

WOD – 07MAY16

31OCT12

WOD:

Team of 2

150 KB Thruster (53/35)
150 Wall Balls (20/14) 10 ft
150 KB Burpee (push up on KB w/ Deadlift, no jump)

Post your results to the Whiteboard.

WOD – 06MAY16

CrossFit24Logo

Skill:

Bench Press
5-5-5-5-5

70% of 1 rm

then

Wide Grip Bench Press
10-10

WOD:

10 min AMRAP

30 Double Unders
15 Wide Grip Hang Clean High Pull (135/95)
10 Ring Push Ups

Post your results to the Whiteboard.