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WOD’s for the week of 9-19 to 9-23

September 19, 2016

CROSSFIT

Monday- Sprint/Short Duration

A-  1 on, 1 off, 2 on, 1 off, 3 on (8 mins total.  6 mins working) Burpee Box Jumps @ 24/20.  Jumps are rx’d, step ups scaled.  Preserve the height and scale by stepping up if you need or want to.

Rest 2 Mins

B- 1 on, 1 off, 2 on, 1 off, 3 on (8 mins total.  6 mins working) Kettlebell Swings (Overhead) 53/35  (24k/16k)

Total reps of each separate workout are your scores.

Tuesday- Partners/Teams

Team Fight Gone Bad.

4 Rounds (not the normal 3 rds) of 1 min of each of the following for max reps.  1 Minute rest between rounds.

Wallballs  20/14 to 10/9

Sumo Deadlift High Pulls 75/55

Box Jumps 20″ for both genders

Push Press 75/55

Row for calories.

Switch partners anytime.  Teams of 2 or 3.

Wednesday- Weightlifting

10-8-6-4-2 of

Weighted Pullups and Shoulder Press.

Accessory work to be announced.

Thursday-Olympic Lifting

8 Mins- x3 Clean Pulls at 90%,  then x3 at 95% then x3 at 100%.

8 Mins- Squat Clean from the power position.  36 second video here.

8 Mins- Heavy Single in the Clean,  full squat.

8 Mins- Work-  8 Cleans (Power or Full) @ 135/95, 8 laps of 5 m shuttle run.

Friday- Long Duration

TBD based on the weather.

Open Prep— last week of training.  test out on Monday and Tuesday of next week.  Oly Starts in heavy October 2nd.

Monday

Push Press x Heavy Single

Weighted Pull Up x 8-10 x 3

Weighted Dip x 8-10 x 3

BB Curl x 8-10 x 3

 

Tuesday

Squat x 80%% x 3-5 x 3

Split Squat x 8-10 x 3

Banded Hamstring Curl x 12-15 x 3

GHD Sit Up x 10-15 x 3

 

Thursday

Shoulder Press x Heavy Single

Incline Bench Press x 8-10 x 3

Bent Over Row x 8-10 x 3

Upright Row x 12-15 x 3

 

Friday

Box Jump x 1 x 10

Deadlift x 8-10 x 3

Front Squat x 8-10 x 3

RDL x 6 x 3

Back Ext x 10-15 x 3

 

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23 comments

  1. Monday
    Burpee Box Jumps 71
    KB 124


  2. Monday:
    bbj: 46 (44 on 12/9/15, 46 on 7/20/15, 50 on 6/17/15)
    kbs: 133

    My legs were wobbly from a 2 hr match last night, but in reality, I have a mental issue with going fast on box jumps and completely wiping out!


  3. Monday: BBJ: 77rx
    KBS: 91rx
    Headed to outer banks for the week to watch my boy surf..see you next week!


  4. KBS 125
    BBJ 31

    Jason


  5. In order…
    BJ- 71
    KB- 95
    Both RX.


  6. 53 BBJ
    109 KB
    In that order- RX


  7. BBJ scaled 66….KB 119


  8. Tuesday Team Day: partners Clark & Kristen. Reps RX 711


  9. Tuesday Partner WOD 608 RX, Partner Amy.


  10. Poor Neil was my partner & he pretty much didn the workout himself 😦 561rx


  11. 566 reps partnered with Adam (Adam is an animal on the rower 31,29,22,23)


  12. Wednesday: pull ups BW + 10 for all sets
    Strict shoulder press 135×10, 145×8, 155×6, 165×4, 175×2


  13. Tues: tennis match – won 6-0, 6-2

    Wed:
    pull-ups: +1×10, +2×8, +2×6, bw+5lbs x 4, bw+20lbs x 2
    sp: 55×10, 60×8, 65×6, 70×4, 85×2


  14. SP 135×2…..PU BW + 67.5 x 2


  15. SP – 245 x 2
    PU – Body weight (185) + 60


    • 245 strict shoulder press at 185 lbs is amazing! Who is this?


  16. Thursday: heavy hang clean 230. Heavy full squat clean 245. WOD 5 rounds + 13 RX


  17. Thursday:
    squat clean: 110
    work: 3 + 9 rx


  18. Tuesday-

    SP 180X2,
    PU All sets @ BW (elbow still hurts bad)

    Wednesday-

    Clean @ 205 with a full squat.
    WOD 5 Rounds RX with a diving photo finish!


    • OOPS! Make that Wednesday and Thursday, not Tuesday and Wednesday.


  19. Thursday
    PC 265 PR

    Wod:4rds plus 9
    Jason


  20. Oly class then 225lb on squat clean


  21. Monday
    BJ: 56
    KB: 123 (switched to eye level in round 3)

    Tuesday
    Kristen/Me = 494 reps

    Wednesday
    Shoulder press x 2 = 85
    Pull up x 2 = BW

    Thursday
    Heaviest squat clean = 120 (tried for 125 couldn’t stand it up)
    WOD: 3 rounds + 6 reps rx



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