Archives for September 2017

W.O.D.s · September 29, 2017

Saturday 9/30/17

7:30a Kettlebell

8:00a Weightlifting Competitor

8:00a CrossFit Competitor

10:30a Weightlifting

10:30a CrossFit

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Weightlifting

Power Snatch

80% 3×2

85% 3×1

Power Clean + Jerk

80% 3(2+1)

85% 3(1+1)

Back Squat

85% 3×2

W.O.D.s · September 29, 2017

Friday 9/29/17

CrossFit

1.5 Press 6-5-4

*follow each set with a legless rope climb

(1.5 reps should be at a controlled tempo)

For time:

25 Calories on The Assault Bike

100yrd Overhead Plate Carry 45/35

50 Dummbell Snatches (alt arms) 50/35

100yrd Overhead Plate Carry

50 Burpees to a 6″ reach

100yrd Overhead Plate Carry

25 Steps Walking Lunge (each leg)

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Competitor 1

AMRAP 8:00

2 Bar Muscle-ups

4 Burpees to a 6″ reach

6 Dumbbell Snatch (alt arms 50/35)

“D.T.”

5 rounds:

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

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Competitor 2

For total time:

30 Bar Muscle-ups

(rest 2:00)

“D.T.”

5 rounds:

12 Deadlifts 155/105

9 Hang Power Cleans

6 Shoulder to Overhead

(rest 2:00)

50 Bar Facing Burpees

(rest 2:00)

“Dumbbell Grace”

30 Full Clean & Jerks 50/35

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Weightlifting

Rest

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“I’m never going to grow up. Staying young is what it is all about for me.”
~Hugh Hefner

W.O.D.s · September 27, 2017

Thursday 9/28/17

Open Gym

8:00a-12:00p

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CrossFit

Rest

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Competitor 1&2

Rest

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Sleds

7:00p at EVCF

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Weightlifting

Block Snatch (AK) + OHS

75% 5(2+1)

(:02 pause in receiving position)

Push Press + Power Jerk + Jerk

80% 3(2+1+1)

Box Jumps

5×3 (for height)

Barbell Lunges

3×6 -choose weight-

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“Nearly all men can stand adversity, but if you want to test a man’s character, give him power.”
~Abraham Lincoln

W.O.D.s · September 26, 2017

Wednesday 9/27/17

CrossFit

Weighted Pull-up

Build to a heavy set of 5

75% of heavy set 5.4.3.2.1

For time:

400m Run

21 Deadlifts 225/155

21 Toes to Bar

400m Run

15 Deadlifts 225/155

15 Toes to Bar

400m Run

9 Deadlifts 225/155

9 Toes to Bar

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Competitor 1

AMRAP 1:00

Rope Climb

5 rounds for load:

1 Clean + 1 Hang Clean + 1 Clean

(make consistent increases)

AMRAP 1:00

Rope Climb

For time:

400m Run

21 Deadlifts 225/155

21 Toes to Bar

400m Run

15 Deadlifts 225/155

15 Toes to Bar

400m Run

9 Deadlifts 225/155

9 Toes to Bar

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Competitor 2

5 rounds for load:

1 Clean + 1 Hang Clean + 1 Clean

(make consistent increases)

AMRAP 1:00

Rope Climb

AMRAP 9:00

9 Russian Kettlebell Swings 70/53

45′ Hand Walk

9 Deadlift 275/185

45′ Dumbbell Walking Lunge 50/35 (each hand)

AMRAP 1:00

Rope Climb

2 rounds not timed:

1K Run

1 Mile Assault Bike

1K Row

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Weightlifting

Clean + Power Jerk + Jerk

75% 2(2+1+1)

80% 4(1+1+1)

(2:00 rest)

Clean Pull

4×3 -choose weight-

Back Squat

75% 4×4

AMRAP 1:00

ABMAT Sit-ups

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“Where is all the knowledge we lost with information?”
~T. S. Eliot

W.O.D.s · September 25, 2017

Tuesday 9/26/17

CrossFit

For load:

Every 1:00 for 10:00

1 Cluster

(make consistent increase)

2 rounds for time:

25 Sit-ups

50 Air Squats

25 Sit-ups

50 Double unders

100yrd Farmers Walk 70/53

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Competitor 1

Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk

For total reps:

Every 1:00 for 10:00

Even min: Ring Muscle-ups

Odd min: Strict Handstand Push-ups

*start every min with 20 double unders

(choose reps prior to start. unbroken)

3 rounds for time:

50 Air Squats

14 Ring Dips

10 Hang Power Clean 135/95

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Competitor 2

For time:

400m Run

7 DBall Over the Shouder 150/100

Jerk (behind the neck) + Jerk
Build to a heavy set of 1+1
85% of heavy set: 5×1 Jerk

For total reps:

Every 1:00 for 10:00

Even min: Strict Ring Muscle-ups

Odd min: Strict Deficit Handstand Push-ups 4″/2″

*start every min with 20 double unders

(choose reps prior to start. unbroken)

“Nasty Girls”

3 rounds for time:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Clean 135/95

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Weightlifting

NF Snatch + Snatch

75% 4(1+1)

NF Clean + Clean + Jerk

75% 4(1+1+1)

Snatch Grip Push Press + OHS

4(3+1) -choose weight-

Bulgarian Split Squats

3×10 -choose weight-

*NF – No Feet

“There is no success without hardship.”
~Sophocles

W.O.D.s · September 24, 2017

Monday 9/25/17

CrossFit

Bench Press

Build to a heavy set of 1

30 reps for time at 70% of heavy set

For total reps:

Every 1:00 for 10:00

Odd min: Pull-ups

Even min: Handstand Push-ups

(choose reps prior to start. unbroken)

For time:

500m row

40 Burpees over the rower

30 WallBall Shots 20/14

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Competitor 1

Snatch

70% 2×2

75% 1×1

80% 1×1

85% 2×1

90% 3×1

Snatch Pull

100% 3×3

Back Squat

70% 1×3

80% 2×2

90% 3×1

7 rounds for time:

10 Calories on The Rower

10 GHD Sit-ups

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Competitor 2

Snatch

70% 2×2

75% 1×1

80% 1×1

85% 2×1

90% 3×1

Snatch Pull

100% 3×3

Back Squat

70% 1×3

80% 2×2

90% 3×1

7 rounds for time:

7 Calories on The Assault Bike

7 Toes to Bar

7 Wall Ball Shots 30/20

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Weightlifting

Muscle Snatch + Hang Snatch (BK)

4(1+2) -choose weight-

Snatch High Pull

4×3 -choose weight-

Front Squat

75% 4×4

GHD Sit-ups

4×10 -choose weight-

“Work hard, stay positive, and get up early. It’s the best part of the day.”
~George Allen, Sr.

W.O.D.s · September 22, 2017

6:30a Carpool Leaves for Telegraph Pass
7:00a Trail Run Starts at Telegraph Pass
8:00a CrossFit Competitors
8:00a Weightlifting Competitors
10:30a CrossFit
10:30a Weightlifting
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Weightlifting
Snatch
Build to a heavy single

Clean & Jerk
Build to a heavy single

Back Squat
80% 3×2

Archives for September 2017

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