WOD – 21AUG14

FIGHT GONE BAD

WOD:

Fight Gone Bad 5rds

Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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WOD – 20AUG14

Price Change Postcard

Skill:

L-Sit Practice
Box Jumps

WOD:

10 min AMRAP

2 – Pull Ups (Rx+ C2B)
2 – Push Ups (Rx+ HOD)
2 – Box Jumps (24/20)

4 – Pull Ups (Rx+ C2B)
4 – Push Ups (Rx+ HOD)
4 – Box Jumps (24/20)

Cont.

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WOD – 19AUG14

01NOV12

Skill:

Squat Clean

5-3-5-3

WOD:

4 rds FOR TIME:

5 – Squat Cleans (70% 1rm) (Rx+ 80%)
6 – HSPU (Rx+ Strict)
12 – KB Swings (1.5/1) (Rx+ 2/1.5)
24 – Lunges (RX+ 45/25 plate overhead)

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WOD – 18AUG14

CrossFit24Logo

WOD:

FOR TIME:

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Burpees [Rx + 2 jumping Jacks before dropping for next burpee]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 T2B [Rx + NO SWING]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Thruster [Rx+95]

Row 500m
Run 400m
**Alternate as you go through the Wod
25 Wall Balls [Rx + up downs]

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WOD – 15AUG14

CrossFit Pyramid

Skill:

Snatch Balance

WOD:

For time

40 – Power Snatch (75/35)
20 – Toes to Bar
30 – Power Snatch (95/55)
30 – Burpees
20 – Power Snatch (115/85)
40 – Wall Balls (20/14)

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WOD – 13AUG14

CrossFit24LogoLarge

Skill:

Max Watt Row … 3 pulls

WOD:

10 1-minute rounds of:

3 – Deadlifts, (275/185)(Rx+ 315/225)
5 – push ups
4 – strict pull ups
Max DU

Rest 1 between rounds. Post number of DU completed each round to comments

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WOD – 12AUG14

30AUG13

Skill:

EMOM 5 min

4 – Front Squats (75% of arm)
5 – Box Jumps (24/20)

WOD:

For Time:

40 – Front Squat (95/65)
4 – Rope Climb
30 – Front Squat
3 – Rope Climb
20 – Front Squat
2 – Rope Climb
10 – Front Squat
1 – Rope Climb

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WOD – 09AUG14

Bass 205 jerk

Skill:

7 min EMOM

1 – Strict Press (75/45)
2 – Push Press
3 – Push Jerk
8 – Rocks

WOD:

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

Push Jerk (115/75) Rx+ (135/95)
C2B Pull Ups
Box Jumps (24/20)

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WOD – 06AUG14

CrossFit24BG Logo

Skill:

Hand Stand

WOD:

For Time:

Down and Up the Ladder

24cal – Row
24 – Knees to Elbow
24 – Box Jump Burpees (30/24)
400m – Run
24 – Pull Ups
24 – Wall Balls
24 – Shoot Throughs
240 – Double Unders

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WOD – 02AUG14

OPEN14.1

Skill:

EMOM for 8 min

8 – Box Jumps
4 – Strict Toes 2 Bar

Skill:

Power Snatch review

WOD:

CrossFit Games Open Workout 11.1 / 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lb / 55lb)

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WOD – 31JUL14

02NOV12

Skill:

Max Distance Broad Jump

WOD:

For Time:

10 – Overhead Lunges (135/95)
10 – Box Jump Overs (24/20)
10 – Thrusters (135/95)
10 – Sumo Deadlift High Pull (135/95)
10 – Toes to Bar
10 – Burpee Muscle Ups
Then Back Up The Ladder!!!

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