WOD – 29SEP16

Tricia Bio 2

h2>Skill:

The “Clean” Technique.
Focus on achieving triple-extension on the Squat Clean.
2×10 with the Barbell.

h2>WOD:

EMOM: Every 90 seconds for 15 rounds
Increasing load until you miss a round, then go to previous weight completed.

Post your results to the Whiteboard.

WOD – 27SEP16

CrossFit24BG Logo

Skill:

1 ¼ Overhead Squat; increasing loads.

5×2

WOD:

1/2 Mary (10 Min. AMRAP)

5 Hand Stand Push-Ups
10 Alternation Pistol Squats
15 Pull-Ups

Rest 3 min

“Isabel”

30 reps for time:
Snatch (135/95)(115/80)

Post your results to the Whiteboard.

WOD – 23SEP16

31OCT12

Skill:

3×5 Push Jerk
at 70% of 1RM

WOD:

For time:

18 Kettlebell Swings 53#/35#
21 Pull-Ups
40 Double-Unders
30 Kettlebell Swings 53#/35#
15 Pull-Ups
40 Double-Unders
18 Kettlebell Swings 53#/35#
21 Pull-Ups
40 Double-Unders

Post your results to the Whiteboard.

WOD – 19SEP16

CrossFit24 Logo Full

Skill:

3×10 Banded Good Mornings
3×20 Banded High-Step

WOD:

For time

27 Deadlift 185#/135#, Master’s 155#/115#
27 Wallball 20#/14#
3 Rope Climbs
21 Deadlift 185#/135#, Master’s 155#/115#
21 Wallball 20#/14#
2 Rope Climbs
18 Deadlift 185#/135#, Master’s 155#/115#
18 Wallball 20#/14#
1 Rope Climb

Post your results to the Whiteboard.

WOD – 16SEP16

CrossFit24Logo

Skill:

Bent over Dumbbell Row (Palms facing each other)
3×7

then

Bent over Dumbbell Row (Palms facing back towards you)
3×7

WOD:

18 Min. AMRAP

8 Barbell Bicep Curls 75#/55#
12 Push Press 75#/55#
16 Lateral Over the Barbell Burpee

Post your results to the Whiteboard.

WOD – 14SEP16

CrossFit24BG Logo

Skill:

3×10 meter Sled Drag
(wrap the black rope around the Low Handle)

WOD:

4 Rounds for time

10 Chest to Ground Barbell Roll-Outs (25# plates on barbell)
10 Knees 2 Elbow
10 Bar Facing Burpee

Post your results to the Whiteboard.

WOD – 08SEP16

Bass 205 jerk

Skill:

50 reps – Banded Lat Pull-Downs;
50 Reps – Banded Standing Rows.
Wrap a Red, Blue, or Green band around a Pull-Up Bar, then wrap the same band around the rig.

WOD:

10 Push Press 135#/95#, Master’s 115#/80#
2 Min Row
8 Push Press 135#/95#, Master’s 115/80#
2 Min Row
6 Push Press 135#/95#, Master’s 115/80#
2 Min Row
4 Push Press 135#/95#, Master’s 115/80#
2 Min Row
2 Push Press 135#/95#, Master’s 115/80#

Log Time for the WOD and total distance for the Row.

Post your results to the Whiteboard.

WOD – 06SEP16

CrossFit24BG Logo

Skill:

Power Snatch
Find your 1 rep max.

WOD:

15 Min AMRAP
5 Power Snatch at 60%
7 Toes 2 Bar
5 Power Snatch at 65%
7 Toes 2 Bar
5 Power Snatch at 70%
7 Toes 2 Bar
5 Power Snatch at 75%
7 Toes 2 Bar
5 Power Snatch at 80%
7 Toes to Bar
5 Power Snatch at 85%
7 Toes 2 Bar
5+ Power Snatch at 90%

Log time or the number of reps completed at 90% if the athlete makes it that far.

Post your results to the Whiteboard.

WOD – 05SEP16

Tricia Bio 2

Skill:

Deadlift
5×5 @ 70%

WOD:

For Time

30 Hang Power Clean 95#/65#
10 Meter Overhead Walking Lunge
50 Double-Under’s
20 Hang Power Clean 95#/65#
20 Meter Overhead Walking Lunge
50 Double-Under’s
10 Hang Power Clean 95#/65#
30 Meter Overhead Walking Lunge
50 Double-Under’s

Post your results to the Whiteboard.

WOD – 02SEP16

31OCT12

Skill:

Tabata Barbell Thrusters 45#/35#

WOD:

4 Rounds for time
12 Kettelbell Bench Press 70#/44#, Master’s 53#/35# (Use Dumbbells, or if athlete uses Barbell then at 70% of 1RM)
8 Strict Chin-Ups
2 Minutes Rest
*Track Individual Round Times, this helps athlete to see whereabouts their strength tends to fail*

Post your results to the Whiteboard.

WOD – 31AUG16

Coach Bass 1

Skill:

Muscle-Up skills.
Athletes will choose between a 3 Min. AMRAP of: Ring-Muscle-Ups, Bar Muscle-Ups, or a scaling option depending on what part of the movement is their weakness. If you have the movement you MUST do that movement, NO SCALING down

WOD:

14 Min. AMRAP

1 Power Snatch 135#/95#
2 Squat Cleans 135#/95#
3 Toes 2 Bar

Every Round you add 1, 2, 3 reps to each movement respectively. I.E.- RD 1- 1, 2, 3; RD 2- 2, 4, 6; RD 3- 3, 6, 9, RD 4- 4, 8, 12; etc.

Post your results to the Whiteboard.

WOD – 27AUG16

06DEC12

Skill:

Back Squat
4×4 1 ¼
70%, 75%, 80%, 85% of 1RM Back Squat

WOD:

7 Rounds for time

250 Meter Row
11 Power Snatch 100#/70#, Master’s- SAME
11 Back Squat 100#/70#, Master’s- SAME

Post your results to the Whiteboard.

WOD – 26AUG16

CrossFit24Logo

Skill:

7 minute EMOM
2 Front Squats + 2 Front Rack Walking Lunges 65% of 1RM Front Squat

WOD:

3 Rounds for time

21 Pull-Ups
15 Thrusters 115#/75#
9 Toes 2 Bar

Post your results to the Whiteboard.

WOD – 25AUG16

26FEB13

Skill:

Death by Box Jump
Start w/ 5 reps for the first minute and add 1 rep per minute until failure. 24”/20”

WOD:

5 rds for time

15 Kettelbell Swings 53#/35#
15 Toes 2 Bar

Post your results to the Whiteboard.

WOD – 22AUG16

Coach John Bass

Skill:

Snatch High Pulls
Work up to 20 lbs. above your 1RM and complete 5 reps at that weight.

WOD:

For Time

18 Power Snatch 120#/80#, Master’s 105#/70#
45 Ab Mat Sit-Ups
15 Power Snatch 120#/80#, Master’s 105#/70#
35 Ab Mat Sit-Ups
12 Power Snatch 120#/80#, Master’s 105#/70#
25 Ab Mat Sit-Ups
9 Power Snatch 120#/80#, Master’s 105#/70#
15 Ab Mat Sit-Ups

Post your results to the Whiteboard.