WODS

CrossFit WOD, August 14, 2018

8-14-2018 Warm-up Warm-up 4 Rounds: 10 Lateral Squats (alternate sides each round) 10 Empty Bar Good Mornings 5 High Box Jumps (no bounding, step down) *focus on an explosive jump and high knees on the box jumps, rather than cycling quickly. Weightlifting Back Squat (Weight) 8×3 @ 65-70% SPEED!!! You know the drill, control on the way down, explosive on the way up! Metcon Metcon (Time) 30 wall balls (any weight) 20 cal row 10 jumping/banded pull-ups 20 cal row 30 wall balls (any weight) Metcon (Time) 30 wall balls (20/14) 20 cal row 10 pull-ups (strict/kipping/butterfly) 20 cal row 30 wall balls (20/14) Metcon (Time) 30 wall balls (20/14) 20 cal row 10 muscle-ups or 20 chest to bars 20 cal row 30 wall balls (20/14) Pull-up or muscle up portion should be done in 3 sets or less. Try to push hard through the wall balls and row.

CrossFit WOD, August 13, 2018

8-13-2018 Warm-up Warm-up 3 Steady Rounds 10 Empty Bar Strict Press 10 Walking Lunges w/ 45lb Plate 10 Jumping Squats Weightlifting Strict Press (Weight) 1×5 @ 70% 1×4 @ 75% 1×3 @ 80% 1×2 @ 85% The sets will have you working up in a smart manner to a heavy double. Make this a midline stabilization exercise as well as a pressing strength exercise. Metcon Metcon (Time) 3 Rounds for Time: 10 Ground to Overhead (65/45) 200 meter run Metcon (Time) 3 Rounds for Time: 10 Ground to Overhead (95/65) 200 meter run Metcon (Time) 3 Rounds for Time: 10 Ground to Overhead (135/95) 200 meter run Sprint all out from the start. Try to be efficient on the barbell but definitely push the pace.

CrossFit WOD, August 11, 2018

Ben’s Workout! Warm-up Warm-up For 6 minutes 100m Run 5 Hand-Release Push-ups 20 sec handstand hold Metcon Metcon (Time) 4 RFT 15 Push-Press 85/55 10 Burpees 800m Run Metcon (Time) 4 RFT 15 Push-Press 115/95 10 Burpees 800m Run

CrossFit WOD, August 10, 2018

8-10-18 Warm-up Warm-up 30 Slow, controlled PVC Pass Throughs 30 PVC Overhead Squats 30/20 Calorie Assault Bike or Row Metcon Metcon Waiters Walk 6 x 50m AHAP *3 rounds each side use a KB or DB work up each set Superset with 5-10 Strict Pull-Ups The overhead stability work and pulling work will go a long way in helping strengthen your gymnastics. Pick a number on the pull-ups that is challenging, but that you can hit for 6 sets. Metcon Metcon (Weight) Every 3 Minutes for 15 Minutes: Row 250/200m 3 Touch and Go Power Snatch AHAP *Rest the remainder of the minute go all out on the row, then take your time to set up and hit the lift Row hard to make the snatches tough. Our sport requires us to lift under fatigue and the only way to get there is to push the row.

CrossFit WOD, August 9, 2018

8-9-18 Warm-up Warm-up Break up into sets as you like 30 Med Ball Cleans 60 Double Unders 30 Wall Balls Weightlifting Back Squat (8 x 2 ) Speed!!! All sets around 60% 1RM. Control the way down, pause in the bottom. Then stand up as fast as humanly possible. Metcon Metcon (Time) For Time: 50 SDLHP 50 Wall Balls 200 Double Unders or 400 singles 50 Wall Balls 50 SDLHP For Fit choose your load. This will be a grinder. A great way to show your toughness. Try to hold on for bigger sets and take breaks only when you know it is necessary. Metcon (Time) For Time: 50 SDLHP 75/55 50 Wall Balls 20/14 200 Double Unders 50 Wall Balls 50 SDLHP

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