WOD – 05MAY16

CrossFit24BG Logo

Skill:

Deadlift
5-5-5-5-5
70% of 1rm

then

Bentover Barbell Row

8-8-8

WOD:

3 rds for time

20 Strait Leg Deadlift (185/135)
20 KB Sit Ups (53/35)
20 Pull Ups

Post your results to the Whiteboard.

WOD – 03MAY16

11JAN13

Skill:

Tabata :20/:10
L-sit
Plank hold (45/25) plate on back
Push Press @70%

WOD:

For time

50 meters Curtis P’s (95/65) each leg counts as 1
Then
30 KB’s (1.5/1)
30 DU’s
20 KB’s (1.5/1)
20 DU’s

20min time cap

Post your results to the Whiteboard.

WOD – 30APR16

Thruster demo by Adi the Beast

WOD:

Teams of 3

Partner 1performs:
21-15-9
Thrusters (95/65)
Pull-ups

Then partner 2 performs:
15-12-9
Thrusters (115/75)
C2B Pull-ups

Then partner 3 performs:
12-9-6
Thrusters (135/95)
Bar Muscle Ups

Post your results to the Whiteboard.

WOD – 28APR16

CrossFit24Logo

Skill:

3 rd not for time

10 Bench Press (athlete’s choice)
15 GHD Sit Ups

WOD:

14 min AMRAP

50 Deadlifts (205/135)
40 T2B
30 Wall Balls (20/14) 10 ft
20 Power Cleans (205/135)

Post your results to the Whiteboard.

WOD – 25APR16

IMG_0217

Skill:

Bench Press
Find your 1 rep max.

WOD

Masters Region Event 3

Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans

Men use 155 lb.
Women use 105 lb.

Post your results to the Whiteboard.

WOD – 23APR16

Rope Climb with Weight Vest

Skill:

1 min AMRAP

Rope Climb alternating with your partner

WOD:

24 min AMRAP

6 Rope Climbs
20 Deadlift (155/105)
50 Burpees
100m Farmers Carry (each team member must carry (35/25#) plates)

Post your results to the Whiteboard.

WOD – 18APR16

01FEB13

Skill:

Deadlift

5-5-5-5

then

Power Clean

2-2-2-2

WOD:

Megan Proctor WOD

5 min AMRAP:

15 ab mat
10 Pull up
5 Power clean (135/95)
1 rope climb

Rest 1 min
Repeat x 3 (15 min total)

Finisher: coffee run for time

Post your results to the Whiteboard.

WOD – 16APR16

31OCT12

WOD:

For time:

Teams of 2

200m run
100 KB swings (53/35)
200m run
80 burpees
200m run
60 box jumps
200m run
40 air squats
200m run
20 wallballs (20/14)
200m run
10 pull ups

*partners must complete runs together

Post your results to the Whiteboard.

WOD – 15APR16

IMG_0217

Skill:

Kipping Progression

WOD:

5 min AMRAP

5 Front Squats (135/95)(95/65 masters)
5 Ring Dips

5 min rest

5 min AMRAP

5 Front Squats (95/65)(75/45masters)
5 C2B Pull Ups

Post your results to the Whiteboard.

WOD – 14APR16

19JAN13

Skill:

Clean & Jerk
Find your 3 rep max.

WOD:

For Time (12 Min Cap):

100 Double Unders
20 Clean and Jerks Rx – 135/85 Scaled and Masters – 95/65
100 Double Unders
20 Clean and Jerks Rx – 155/105 Scaled and Masters – 115/75
100 Double Unders
20 Clean and Jerks Rx – 165/115 Scaled and Masters – 135/85
100 Double Unders
20 Clean and Jerks Rx – 185/135 Scaled and Masters – 155/95

While WOD #2 is “For Time”. It is not expected that all teams will complete the workout. At the 12 Min Time Cap any unfinished reps will be counted as one second each added to the time.

One athlete working at a time. Team can split work however they choose. One barbell per team. Team must load bar for each round and increased weight. One athlete can adjust weight while the other is performing double unders.

In the Scaled and Masters Divisions single unders will be allowed but will be done at a 3:1 ratio. 300 single unders will be required each round instead of 100 double unders. Both athletes must either perform double unders or single unders. One can not do doubles and the other singles.

Compare to WOD – 14OCT14 Dynamic Duo

Post your results to the Whiteboard.

WOD – 12APR16

CFgames2013

Skill:

3 min max Cal Row

WOD:

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

Post your results to the Whiteboard.