Archives for July 2016

W.O.D.s · July 31, 2016

Monday 8/1/16

CrossFit

For load:

Thruster 5-4-3-2-1

(make consistent increases. from rack)

“Power Elizabeth”

For time:

21-15-9

Power Cleans 135/95

Ring Dips

________________

Competitor 1

For load:

Every 1:00 for 10:00

1 Clean Grip Snatch

(make consistent increases)

5 rounds for load:

Pause Snatch (:03 AK)

(make consistent increases)

Back Squat

60% 1×5

65% 1×5

70% 1×5

75% 1×5

3 rounds for time:

15 GHD Sit-ups

1 Mile Assault Bike

15 Toes to Bar

__________________

Competitor 2

For load:

Every 1:00 for 10:00

1 Clean Grip Snatch

(make consistent increases)

5 rounds for load:

Pause Snatch (:03 AK)

(make consistent increases)

Back Squat

60% 1×5

70% 1×3

80% 1×2

90% 3×1

95% 1×1 (only do this set if you hit 3 good reps at 90%)

For time:

700m Row

7 Rope Climbs

500m Row

5 Rope Climbs

300m Row

3 Rope Climbs

__________________

Weightlifting

Snatch

85% 3×1

Clean + Jerk

80% 3(1+1)

Back Squat

85% 4×2

Strict Pullups/Lat Pulldowns

4×8 -choose weight-

GHD Sit-ups

4×10 -choose weight-

13873095_533518200184867_2891315615966008313_n

“What’s coming will come and we’ll just have to meet it when it does.”
~J. K. Rowling

W.O.D.s · July 29, 2016

Saturday 7/30/16

7:00a Sprints
7:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:00a Strongman
10:30a Powerlifting
10:30a Kettlebell

________________

Weightlifting
Snatch
85% 2×1
90% 3×1

Clean + Jerk
85% 2(1+1)
90% 2(1+1)

Back Squat
85% 2×2
90% 3×2

“Spread love everywhere you go. Let no one ever come to you without leaving happier.”
~Mother Teresa

W.O.D.s · July 28, 2016

Friday 7/29/16

CrossFit

Skill

Hand Walking

5 rounds for load:

1 Power Clean + 1 Push Press

(make consistent increase)

For time:

15-12-9-6-3

Handstand Push-up

Toes to Bar

Bar Dips

Deadlift 225/155

_______________

Competitor 1

Bench Press

65% 1×5

75% 3×5

*follow each set with a legless rope climb

Back Squat

65% 1×5

75% 3×5

*follow each set with 1 nordic curl (:05 eccentric)

“J.T.”
For time:

21-15-9

Handstand Push-ups

Ring Dips

Push-ups

________________

Competitor 2

Snatch

3 Waves

70% 1×1

75% 1×1

80% 1×1

85% 1×1

(start a set every 1:00)

Back Squat

2 Waves:

70% 1×2

75% 1×2

80% 1×2

85% 1×2

90% 1×2

(rest as needed)

Bench Press

2 Waves

60% 1×8

65% 1×8

70% 1×8

75% 1×8

(rest as needed)

For time:

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

Bar Dips

*1 legless rope climb every 1:00

(alternate sets with a partner)

_________________

Weightlifting

Rest

11061241_10205716244999714_8408182512792474806_n

“I hear and I forget. I see and I remember. I do and I understand.”
~Confucius

W.O.D.s · July 27, 2016

Thursday 7/28/16

CrossFit

Rest

_____________

Competitor 1&2

Rest

_____________

Weightlifting

Muscle Snatch + Snatch

3(2+1) -choose weight-

Power Clean + Jerk

80% 4(1+2)

Back Squat

80% 4×2

Barbell Row

4×8 -choose weight-

10338238_10202547650677480_4799611353810791966_n

“The art of simplicity is a puzzle of complexity.”
~Douglas Horton

W.O.D.s · July 26, 2016

Wednesday 7/27/16

CrossFit

For load:

Dumbbell Bench Press 12-10-8-8-8

(make consistent increases)

AMRAP 17:00

5 DBall Over The Shoulder 150/100

25 Sit-ups

100′ One Arm Overhead Carry 70/53

25 Sit-ups

5 Wall Walks

_____________

Competitor 1

Clean

70% 1×3

80% 2×2

90% 3×1

Front Squat

70% 1×3

75% 1×2

80% 1×2

85% 1×1

90% 1×1

For time:

21-18-15-12-9

Deadlift 185/125

Wall Ball Shots 20/14

________________

Competitor 2

Clean

3 Waves

70% 1×1

75% 1×1

80% 1×1

85% 1×1

(start a set every 1:00)

3 rounds for time:

15 Deadlifts 275/185

(each set unbroken)

AMRAP 4:00

45′ Axle Walking Lunge (front rack) 110/80

30 Wall Ball Shots 20/14

45 Calorie Row

30 GHD Sit-ups

(rest 2:00)

AMRAP 6:00

45′ Axle Walking Lunge (front rack) 110/80

30 Wall Ball Shots 20/14

45 Calorie Row

30 GHD Sit-ups

(rest 3:00)

For time:

45′ Axle Walking Lunge (front rack) 110/80

30 Wall Ball Shots 20/14

45 Calorie Row

30 GHD Sit-ups

_______________

Weightlifting

Clean + Jerk

80% 3(2+1)

85% 2(2+1)

Clean Pull

3×3 -choose weight-

Front Squat

85% 4×3

AMRAP 1:30

Abmat Sit-ups

Face Pulls

4×10 -choose weight-

“Knowing your own darkness is the best method for dealing with the darknesses of other people.”
~Carl Jung

W.O.D.s · July 25, 2016

Tuesday 7/26/16

CrossFit

Skill

Bar Muscle-ups

2 rounds for time:

1:00 L-Sit

800m Run

5 Rope Climbs

______________

Competitor 1

For load:

Every 1:00 for 10:00

1 Power Clean + 1 Hang Power Clean + 1 Power Jerk

(make consistent increases)

Bench Press

60% 1×5

70% 1×3

80% 1×2

90% 1×2

95% 1×1

For time:

20 GHD Sit-ups

20 Toes to Bar

20 GHD Sit-ups

10 Rounds for time:

2 Bar Muscle-ups

4 Handstand Push-ups

8 Calories on The Assault Bike

________________

Competitor 2

For load:

Every 1:00 for 10:00

1 Power Clean + 1 Hang Power Clean + 1 Power Jerk

(make consistent increases)

Bench Press

3 Waves

60% 1×5

65% 1×5

70% 1×5

75% 1×5

(start a set every 2:00)

For time:

3-5-3-7-3-5-3

Ring Muscle-ups

Strict Handstand Push-ups

(alternate rounds with a partner)

For time:

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

Strict Pull-ups

(alternate sets with a partner)

Independent Session

30-50min Sustained Work at 70% MHR

________________

Weightlifting

Power Snatch + Drop Snatch

80% 4(2+1)

Power Clean + Push Press

80% 4(2+1)

Press

3×5 -choose weight-

Barbell Sit-ups

4×5 -choose weight-

Weighted Dips

4×8 -choose weight-

“All people, regardless of whether they’re athletes or not, should treat people the way they want to be treated.”
~Walter Payton

W.O.D.s · July 21, 2016

Monday 7/25/16

CrossFit

5 rounds for load:

1 Power Clean + 1 Thruster

(make consistent inceases.)

3 rounds for time:

75 Double unders

50 Air Squats

25 Calorie Row

_____________

Competitor 1

5 rounds for load:

1 Pause Snatch (:03 in receiving position)

(make consistent increases)

Back Squat

60% 1×5

70% 1×3

80% 1×2

90% 1×2

95% 1×1

For time:

15 Clean & Jerk 135/95

800m Run

5 Rope Climbs

______________

Competitor 2

5 rounds for load:

1 Pause Snatch (:03 in receiving position)

(make consistent increases)

Back Squat

3 Waves:

70% 1×1

75% 1×1

80% 1×1

85% 1×1

90% 1×1

(start a set every 2:00)

For time:

30 Snatches 135/95

1 Mile Run

10 Rope Climbs

(snatch any style)

_______________

Weightlifting

Block Snatch

80% 2×2

85% 3×1

Snatch Pull

3×3 -choose weight-

Back Squat

85% 4×3

Strict Pull-ups/Lat Pulldowns

4×8 -choose weight-

GHD Sit-ups

4×10 -choose weight-

“The best way to find out if you can trust somebody is to trust them.”
~Ernest Hemingway

W.O.D.s · July 20, 2016

Saturday 7/23/16

7:00a Sprints

8:00a Weightlifting Competitor

8:00a CrossFit Competitor

10:30a Kettlebell

10:30a Powerlifting

12:00p Strongman

___________

Weightlifting

Snatch

85% 5×1

Clean + Jerk

85% 5(1+1)

Back Squat

85% 5×2

Archives for July 2016

Footer