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WODs for the week.

September 5, 2016

Monday- Labor Day, we are open 9 am to 1 pm.  In an Open Gym format, although the workout is programmed below, you can arrive, warmup and perform the WOD any time within that 4 hour block.

CrossFit

Monday-Sprint Training

15 seconds on, 45 seconds off x 7 cycles for max reps of

A) Shoulder to Overhead @ 135/85.  From a rack.  Scale such that you can keep the bar moving for 15 seconds, at the very least on the first set.

B) Ab Mat Situps

C) 5 M Shuttle Run Lengths.  Down is one, down and back is 2 etc.

Tuesday – Teams

Same gender pairs, ideally.

AMRAP in 20 minutes of

  1. Either 5 rope climbs, 10 Muscleups (bar or ring), or 20 pullups. 2)30 Backsquats 135/95 3) 40 Burpees 4) 50 Eyelevel KB swings 24/16. Any division of labor.

Wednesday – Weightlifting

4×8 Dumbell or Kettlebell Chinese Row

4×5 Front Squat  2 Second pause at bottom.

4×5-10 Ring Pushups

Thursday- Olympic

For technique- 10 Mins- Snatch Balance

For Load- 10 Mins- 5 Rep Max Overhead Squat

For Total Reps – Amrap in 10 Minutes.  12 Snatch Grip Deadlifts, 9 Hang Power Snatch, 6 Overhead Reverse Lunges, Alternating R and L.  95/65

Friday- Long Duration

Kelly- 5 rds for time.  400 m Run, 30 Box Jumps/Stepups, 30 Wallballs.

OPEN PREP/Strength

You are in the home stretch of this phase.  Intensities should be high.

Monday

Back Squat Singles @ 90%,  93%, 96%. Rest 3 mins.  Warmup well.  Spotters mandatory.

Pause Squats 3×3 @ 60%.  3 Second Pause at the bottom.

GHD Back Extension 10-15 reps x 3 sets.

Tuesday

Push Press 4 sets to work up to a heavy double.

Weighted Chin Up 6-8 reps x 3 sets.

Weighted Dip 6-8 reps x 3 sets.

Barbell Upright Row 10-15 reps x 3 sets.

Thursday

Deadlift @ 70% 6-8 reps x 2 sets.

Pause Deadlift (3 seconds at the knee) 50-60% 3 reps x 3 sets.

Hang Power Snatch  5 reps x 3 sets.

GHD Situps 10-15 reps x 3 sets.

Friday

Shoulder press 3×3 sets.

Incline bench press 8-10 x 3 sets.

Barbell Curl 8-10 x 3 sets.

Skull Crusher 8-10 x 3 sets.

Seated Dumbell Shrug 10-15 x 3.

 

 

 

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9 comments

  1. Showing loyalty from the middle of the New Mexico desert
    S2O- 45 @135
    crunch-81
    Box jumps-36
    (running tonight so modified with same 15sec rep time)


    • HEY!!! Great to hear from you! Don’t get bit by a snake!! You are missed!!
      –brock


  2. SP@115- 46
    SU- 67
    SR- 47

    Sit ups were anchored feet with a 20 lb dumbbell on my chest, because where I did this had no abmats.


  3. Tuesday Team day. Clark, Larry & Steve
    Reps 540 (rope/pull-up)
    Fun WOD 🏋🏼


  4. Tuesday’s with Rachel: 371 reps with rope/pull-ups round 1, pull-ups all other rounds


  5. Scott Stalls and I partnered at 8:45. We did Muscle-ups and got 3 rounds plus MU’s/Squats/8 Burpees for a score of 478.


  6. Wednesday: 4×5 front squats @ 185 with 2 second pause at the bottom. Completed all other actions


  7. Thursday: Heavy 5 rep OHS @186. My best heavy OHS 5 reps.
    WOD 62. The backward lunges really were hard for me and very frustrating


  8. Wednesday
    4×5 front squat 95lbs with pause



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