WOD – 03JUL15

31OCT12

Skill:

1 Arm Snatch (Dumbbell or Kettle bell)

WOD:

10 min EMOM

15 Air Squats

then

10 min EMOM

6 Alt 1 Arm Full Snatch (DB/KB)(Go Heavy)

then

10 min EMOM

7 Chest 2 Bar Pull Ups

Post your results to the Whiteboard.

WOD – 30JUN15

Bass 205 jerk

Skill:

Wendler Push Press

5 @ 40%
5 @ 45%
3 @ 50%
5 @ 55%
5 @ 65%
5 @ 75% (5 min… go for max reps!)

% of 1rm
Score = weight and reps of final set

WOD:

5 rounds for time

200m Row
10 Ring Dips
10 Thrusters (95/65)
50 Double Unders

Post your results to the Whiteboard.

WOD – 29JUN15

Lee

WOD:

In 4 min
400m run
AMRAP w time remaining
5 WB (20/14) & 5 Burpees

rest 4 min

In 5 min
400m run
AMRAP w time remaining
5 OHS (115/85) & 5 C2B

Rest 4 min

In 6 min
400m run
AMRAP w time remaining
5 PC (115/85) & Box Jumps (24/20)

Post your results to the Whiteboard.

WOD – 27JUN15

IMG_0214

Skill:

Wendler Squat Snatch

5 – 40%
5 – 45%
3 – 50%
5 – 55%
5 – 65%
5 – 75% (5 minimum… go fro max reps!)

WOD:

3 Rounds for Time

12 – T2B
21 – Hang Power Snatch (75/55)
400m – Run

Post your results to the Whiteboard.

WOD – 26JUN15

Tricia Bio 2

Skill:

Tabata
Rocks
Superman

then

Hand Stand Practice

WOD:

8 min AMRAP

8 – Deadlift (155/105)
8 – AbMat Sit Ups
8 – Box Jump Overs (24/20)

rest 2 min

4 min AMRAP

4 – Deadlift (155/105)
4 – AbMat Sit Ups
4 – Box Jump Overs (24/20)

rest 1 min

2 min AMRAP
Double Unders

Post your results to the Whiteboard.

WOD – 25JUN15

BG main

Skill:

Kipping Progression

WOD:

For Time

25 – HSPU
25 – T2B
25 – Overhead Lunges (45/25 plate)
25 – Squat Cleans (135/95)
25 – Clapping Push Ups
25 – Pull Ups
25 – Cal Row

Post your results to the Whiteboard.

WOD – 24JUN15

Daniel 15.3

Skill:

Wendler Back Squat

5 – 40%
5 – 45%
3 – 50%
5 – 55%
5 – 65%
5 – 75%(5 min… go for max reps!)

% of 1rm
Score = weight and reps of final set

WOD:

3 rds for time

800m – Run
100 – Double Unders
5 – Muscle Ups

Post your results to the Whiteboard.

WOD – 23JUN15

LTW_7149

Skill:

Back rack split jerk

5- bar (45/35)
5- (75/55)
3- (95/85)
5- (115/95)
3- (135/105)
1- (185/145)

WOD:

50-30-10

WB (20/14)
KBS (53/35)
Burpees (lateral 12 inches)

Post your results to the Whiteboard.

WOD – 22JUN15

CrossFit24 Logo Full

Skill:

Build up to 75% of 1 rm Power Clean

WOD:

24 min EMOM

1 min – 3 Power Cleans (75% of 1 rm)
2 min – 3 Wall Climbs + 4 Air Squats
3 min – 5 Box Jumps (24/20) + 5 Rocks

Post your results to the Whiteboard.

WOD – 20JUN15

Marcus OHS

Skill:

OHS Wendler (% of 1 rm)

5 – 35%
5 – 45%
3 – 50%
5 – 60%
5 – 65%
5 – 70% (5 minimum but go for max rep)

WOD:

For Time

100 – Front Rack Lunges (95/65)
every min on the min – 5 BURPEES

Post your results to the Whiteboard.

WOD – 16JUN15

LTW_7151

Skill:

Snatch Complex

(45/35, 75/65, 95/85, 115/105)

2 – Snatch Grip Deadlift
2 – Hang Power Snatch
2 – Overhead Squat
2 – Squat Snatch

WOD:

10-9-8-7-6-5-4-3-2-1

Clean & Jerk (135/95)
Burpee Box Jump

Post your results to the Whiteboard.

WOD – 15JUN15

06DEC12

Skill:

Back Squat
Find your 20 rep max.
20 min time cap

WOD:

For time

500 m row
40 Air Squats
30 sit ups
20 push-ups
10 C2B pull ups
90 DU
10 C2B pull ups
20 push ups
30 sit ups
40 air squats
500 m row

Post your results to the Whiteboard.

WOD – 13JUN15

CrossFit24BG Logo

WOD:

Teams of 2
Break it up anyway you want.

Buy in is 400m Run

then

100 – Power Cleans (135/95)
100 – Ab Roll Outs
100 – Wall Balls (20/14)
100 – Cal Row

Every 5 min all teams stop and do 5 burpees, then continue the workout!

Post your results to the Whiteboard.