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.

WOD – 18AUG16

OPEN14.1

Skill:

5X3 Snatch Grip Deadlift.
Goal should be to get 100 lbs. above your Snatch.

WOD:

20 Min. EMOM
Odd Minute- 100 Meter Sprint
Even Minute- 3 Touch N Go Snatch at 70%. If athlete drops the bar they will then do 5 Snatches, Fast Singles, for the even minutes.

Post your results to the Whiteboard.

WOD – 17AUG16

peter ravalico

WOD:

For Time

500 Meter Row
100 Double Under’s
25 Pull-Ups
80 Double Under’s
25 HSPU
60 Double Under’s
25 T2B
40 Double Under’s
25 Push-Ups
20 Double Under’s
25 MedBall Squat Cleans 20#/14#
500 Meter Row

Skill:

Post WOD:
2 x 10 Reps.
Around the World on GHD, 1 Rotation to the Right and 1 Rotation to the Left = 1 Rep

Post your results to the Whiteboard.

WOD – 16AUG16

Travis BS

Skill:

Air Squats.
2 x 90 sec.
Rest 1 minute in between each set.
Focus on bouncing out of the bottom of the squat while achieving proper, RX, depth.
Coaches will watch and NO-REP.

WOD:

27-18-9
Back Squat 165#/125#, Master’s 155#/115#
Burpee Box Jump 24’/20’

This is done for quality not for time.

Post your results to the Whiteboard.

WOD – 15AUG16

SteveB

WOD:

Happy Birthday Steve!

For Time

49 Double Under’s
400 Meter Run
49 Push Press 75#/55#
400 Meter Run
49 Front Squats 75#/55#
400 Meter Run
49 Thrusters 75#/55#
4 Rope Climbs
90 Sec. Plank Hold

Post your results to the Whiteboard.

WOD – 13AUG16

Games2013_Final

Skill:

8 Min EMOM Complex
1 Squat Snatch
1 OverHead Squat
2 Overhead Walking Lunges (1 Lunge Each Leg)

WOD:

Teams of 3, each person completes:

8 Rounds for time

20 Calorie Row
10 Lateral Burpee Box Jump
Static Hold at the top of the Deadlift 225#/155#

Post your results to the Whiteboard.

WOD – 11AUG16

CrossFit24Logo

Skill:

Back Squat
4×4
3 Second Pause at the bottom

WOD:

For Time

2 Rounds
10 KB Deadlifts (1 In Each Hand) 53#/35#, Same weight for Master’s
10 KB Push-Ups (Gripping the Handles, Elbows Past Lats In Down Position)
10 Meter Farmer’s Carry

Then: 30 WallBalls 20#/14# (+penalty)

2 Rounds
10 Right Arm KB Snatch
10 Left Arm KB Snatch
10 OverHead Walking Lunges (Right Arm Extended)
10 OverHead Walking Lunges (Left Arm Extended)

Then: 30 WallBalls 20#/14# (+penalty)

Note: Every time you let go of the KB in the 1st set of 2 Rounds= 10 additional WB’s before moving onto the 2nd set. Every time the KB touches the ground in the 2nd set of 2 Rounds= 10 additional WB’s after 2nd set.

Post your results to the Whiteboard.

WOD – 10AUG16

IMG_0214

Skill:

7X1 Sled Push
1 rep = 10m Low Handle Sled Push + 10m High Handle Sled Push (Same Weight)

WOD:

16 min AMRAP

50 Double Unders
12 OHS (115/85)
6 Alternating Behing the Neck Split Jerk (115/85)

Post your results to the Whiteboard.

WOD – 09AUG16

CrossFit24LogoLarge

Skill:

Max Load
Front Rack Walking Lunges for 6 steps.

WOD:

12 Min AMRAP

3 Thrusters 145#/100#, Master’s 105#/75#
6 Walking Front Rack Lunges 145#/100#, Master’s 105#/75#
9 Chest 2 Bar Pull-Ups

Post your results to the Whiteboard.

WOD – 06AUG16

Coach Bass Rowing

Skill:

10 Minutes of Target Area Mobility

WOD:

*500 Calorie Row
200 Burpees
150 Squat Cleans 105#/75#
100 Pull-Ups

One Partner is always Rowing until you reach 500 calories; while the other partner is working on the movements (Burpees, Squ. Cleans, Pull-Ups). Can not move onto next movement until the previous one is completed. Once the Row is completed you can work on the movements simultaneously

Post your results to the Whiteboard.

WOD – 04AUG16

Tricia Bio 2

Skill:

3 Min AMRAP
Pistol Squats

WOD:

For Time

20 Alternating Kettlebell Snatch 53#/35#
200 Meter Run
30 Deadlifts 225#/155#, Master’s 185#/135#
15 Pull-Ups
400 Meter Run
15 Deadlifts 225#/155#, Master’s 185#/135#
30 Pull-Ups
200 Meter Run
20 Alternating Kettlebell Snatch 53#/35#

Post your results to the Whiteboard.

WOD – 03AUG16

CrossFit24Logo

Skill:

40 Turkish Get-Ups for Time 53#/35#

WOD:

For time

3 Rounds
400 Meter Run
20 Push-Ups
Then
2 Rounds
10 HandStand Push-Ups
20 Toes 2 Bar
Then
1 Round
5 Snatch 155#/115#, Master’s 135#/95#
2 Rope Climbs

Running clock. No rest between rounds

Post your results to the Whiteboard.

WOD – 01AUG16

02FEB13

Skill:

4 Min. AMRAP
Row Intervals
30sec under 1:55 Pace
30sec over a 2:05 Pace

WOD:

11 Clean and Jerks at 60%
2 minute Rest
9 Clean and Jerks at 65%
2 Minute Rest
7 Clean and Jerks at 70%
2 Minute Rest
5 Clean and Jerks at 75%
2 Minute Rest
3 Clean and Jerks at 80%

All Clean and Jerks will be performed in UNBROKEN sets. Every drop is 500 Meter Row to be completed at the end of the WOD. Log weights and number of breaks.

Post your results to the Whiteboard.

WOD – 30JUL16

26FEB13

WOD:

For Time

750 Meter Row
50 Kettelbell Swings 53#/35#, Master’s 50+ 44#/26#
750 Meter Row
50 Ring Push-Ups
750 Meter Row
50 Thrusters 75#/55#, Master’s 50+ 65#/45#

Post your results to the Whiteboard.

WOD – 29JUL16

CrossFit 24 Hand Stand Hold

Skill:

Banded Hip Displacement
Banded Terminal Knee Extensions
Banded Hamstring Curls (On the Box Jump 20’ w/ Decreased Friction)

WOD:

5 rounds for time

12 Handstand Push-Ups
10 Deadlifts 225#/155#, Master’s 185#/135#

Post your results to the Whiteboard.

WOD – 26JUL16

IMG_0214

Skill:

Snatch Tech
Focus on 1st Pull Position and Dropping under the bar
Get a few reps at a lighter weight
(95/65)

WOD:

20 rounds
90 seconds per round to perform

3 sec below the knee Snatch grip hold
1 Hang Squat Snatch
1 Overhead Squat

Post your results to the Whiteboard.

WOD – 25JUL16

07FEB13

Skill:

3 x 10 Meter Handstand Walk.

If can not do them, utilize a partner,
i.e. Fist between the knees, hold the Hamstring and Quad and walk with them

WOD:

5 Rounds for time

10 Right Arm Kettelbell Snatch 53#/35#, Master’s 44#/26#
14 Front Squats at 135#/95#, Master’s 95#/65#
10 Left Arm Kettelbell Snatch 53#/35#, Master’s 44#/26#
8 Ring Dips

Post your results to the Whiteboard.