WOD – 25JUN16

Coach Bass Rowing

Skill:

Dodge ball – 5 min
Burpee penalty

WOD:

Teams of 2

Chipper for time:
100 cal row ( split any way you want)
100 Med Ball Squat Cleans
100 Med Ball Sit Ups
100 Push Ups

Post your results to the Whiteboard.

WOD – 22JUN16

CrossFit24LogoLarge

Skill:

Bench (players choice)
20-15-10-5

WOD:

For time

250 Double Unders
Then 5 rounds:
10 KBS (70/53)
10 burpee box jump over (24/20)
10 SDHP (KB 70/53
Then
250 Double Unders

Post your results to the Whiteboard.

WOD – 21JUN16

Tricia Bio 2

WOD:

EMOM 12 min

3 – DL @ 80% 1 rep max
6 – ring push ups

WOD:

15 min AMRAP

3-6-9-12-15-18 ..etc.
Hang snatch 75/65
100 m Run
1 rope climb
* do 100 run and rope climb between each

Post your results to the Whiteboard.

WOD – 13JUN16

Travis BS

Skill:

Back squat
(1:30 sec to complete and load for next round)
4-4-4-4-4

Weights
115/75, 135/95, 155/115, 175/135, 195/155

3 sec down, pause 3 seconds at the bottom then power up.

WOD:

18-15-12-9-6
Squat Snatch (95/65)
Bar Facing Burpees

Post your results to the Whiteboard.

WOD – 11JUN16

CrossFit24BG Logo

WOD:

4-Person Teams

1 team member runs a 400M with a 20 WB, while other team members perform work @ their stations:
– KB Swings (53/35) (Scaled: 35/26)
– Box Jumps (24”) (Scaled: Can step up)
– Row for calories Once a team member returns from run, everyone rotates. Final time is when last team member finishes there run. Keep a running total of reps at each station.
Record reps to white board.

Post your results to the Whiteboard.

WOD – 07JUN16

Knees to Elbows

Skill:

Front Squat
Find your 3 rep max.
3-3-3-3

WOD:

For reps

1 min max rep Hang Squat Clean (95/65)
1 min max rep Burpees
1 min max rep Toes 2 Bar

2 min max rep Hang Squat Clean (95/65)
2 min max rep Burpees
2 min max rep Toes 2 Bar

1 min max rep Hang Squat Clean (95/65)
1 min max rep Burpees
1 min max rep Toes 2 Bar

Post your results to the Whiteboard.

WOD – 27MAY16

CF24 kids wall climb

WOD:

For time

50 Double Unders
50 Hollow Rocks
5 wall climbs
200 Meter Run
40 Double Unders
40 Hollow Rocks
4 wall climbs
400 Meter Run
30 Double Unders
30 Hollow Rocks
3 wall climbs
600 Meter Run
20 Double Unders
20 Hollow Rocks
2 wall climbs
800 Meter Run
10 Double Unders
10 Hollow Rocks
1 wall climb
1000 Meter Run

Post your results to the Whiteboard.

WOD – 26MAY16

23JAN13

Skill:

4 rds NFT

5 OHS (165/115) from the rack
5 BB underhand Row
1 Rope Climb

WOD:

3 rds for time

400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14) 10 ft

Post your results to the Whiteboard.

WOD – 24MAY16

Bass 205 jerk

Skill:

Push Press
Find your 1 rep max.
1-1-1-1-1-1

then

1 Min max rep Push Press @65%

WOD:

5 rounds for time of

3 min rounds

30 sec Plank (45/25 plate)
10 Strict Chin Ups
15 Ground to Overhead (45/25 plate)

rest the remainder of the 3 min and repeat

post your times to complete each round or total reps completed at the end of the 3 min round

Post your results to the Whiteboard.

WOD – 20MAY16

LTW_7137

Skill:

Close Grip Bench Boards
8×2 @95-100%

WOD:

10 Min AMRAP:
-8 Shoot Thru
-100 M Plate Carry (45/25)
-8 Ring Dips

Accessory:

Band Work
2 sets each:
-20 Face Pulls
-20 Tri Push Downs
-20 Curls (Palms in)

Post your results to the Whiteboard.

WOD – 19MAY16

IMG_0214

Skill:

Snatch 5×2 @ 90%
Snatch Grip Floating Shrug 3×5

WOD:

8 Sets Snatch Complex:
-1 Power
-1 OHS
-1 Hang Snatch -Rest as Needed

Post your results to the Whiteboard.