Running and M.E Reps

 

 

3/10/2017

 

WARM UP:

 

SPEED:

E. M. O. M x 10

  • Sprint 200m

 

METCON:

:40/:20 x 6 Rounds / Exercise.

You will perform all 6 rounds of one exercises before moving on to the next.

  • Waiters Walk (Lt/Rt)
  • Single Farmer Carry Crunches (Lt/Rt)
  • Barbell Curls / Band Press Downs
  • GHD Sit-Ups / GHD Back ext.

Partner WOD!

 

8/9/2017

 

WARM UP:

First Part:

  • 2 x Bld Jogs
  • On the mats:
    • High Knees – Butt Kicks
    • Death March – Frog Jumps
    • Inch Worm x 4 Mats
  • Building Running:
    • 1 x Building Jog – Down and back. (Touch, turn, and RUN!)
    • 2 x Building Run – (Same Idea. All three lengths to be unbroken.)
    • 3 x Building Sprint (As above)
  • With an EMPTY bar:
    • 20 x Hang Cleans – Focus on getting Elbows UP!
    • 15 x Hang Power Snatch – Focus on FORM and SPEED.
    • 10 x Hang Cleans – Pause, Push elbows UP. Reset.
    • 5 x Hang Power Snatch
  • With LIGHT weight:
    • 5 Front Squats + 1 Thruster
    • 4 Front Squats + 2 Thrusters
    • 3 Front Squats + 3 Thrusters
    • 2 Front Squats + 4 Thrusters
    • 1 Front Squats + 5 Thrusters
  • Core:
    • 2 Rounds
    • 15 x Crunches
    • 10 x Knees to Elbow
    • 5 x Toes To Bar
  • SET UP:

Second Part:

With an 8 minute running clock perform:

  • 15-12-9 of:
  • Power Snatch (95/65)
  • Toes To Bar
  • With the remaining time, AMRAP of: Burpee Box Jump On and Over (24/20)

 

STRENGTH:

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

  • Thrusters (135/95)
  • 20 x Double Unders after each set.

 

METCON:

Teams of Two:

  • 50-40-30-20-10 of:
  • Wall Balls (30/20)
  • Power Cleans (135/95)

One athlete works, the other one rests.

 

 

Tabata Work

 

8/8/2017

 

WARM UP:

 

STRENGTH:

Push Jerk

  • 7 x 3 – Build in weight.

 

Split Jerk

  • 5 x 1 – AHAP

 

 

CONDITIONING

1/2 Tabata: 4 Rounds of 20 Seconds M.E. / 10 Seconds of REST.

  • Box Jumps (24/20)

Score = Total Reps.

  • Hang Power Snatch (95/65)

Score = Total Reps.

  • Front Squats (95/65)

Score = Total Reps.

  • Push Jerk (95/65)

Score = Total Reps.

 

 

 

 

Power Snatch and Burning Legs

 

8/7/2017

 

WARM UP:

 

STRENGTH/SKILL: POWER SNATCH

  • E.M.O.M x
  • 5 x 5: Snatch Grip Deadlift + Power Shrug (Touch’N’GO)
    • Reset to starting position each rep.
  • 5 x 4+1: Hang Snatch High Pull + Hang Power Snatch
  • 5 x 1: Power Snatch

 

METCON: 

For Time:

  • 100 x Back Squat (135/95)
  • No Racks
  • Must perform at least 5 reps each set.
  • Time Cap 10 Mins

 

 

 

“31 Heroes”

 

8/5/2017

 

 

WARM UP:

 

METCON: “31 Heroes”

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

 

Row Row Rowerrrr…..

 

6/4/2017

 

WARM UP:

 

STRENGTH:

3 Min ME of:

Air Squats. – When you stop, rest remaining time.

Sit-Ups. – When you stop, rest remaining time.

 

METCON: Row Row Rowerrrr…

TEAM WOD: (Minimum of 2 people)

  • 10k Row for time.
  • Switch every 250m.
  • Athletes must complete the following immediately after their row.:
    • 5 x Wall Balls (20/14)
    • 3 x Burpees

 

 

 

Absolute Power

 

 

8/3/2017

 

WARM UP:

 

STRENGTH: Power Snatch

12 Minutes to establish a HEAVY single Power Snatch.

and then….

E. M. O. M x 5 perform:

3 x Power Snatch / Touch and Go (Using 80% of your 1RM)

 

STRENGTH/METCON: Rounds of Cleans

With a running clock perform:

  • 3 Rounds of AMRAP Cleans in :15 at (225/145) rest :45
  • 3 Rounds of AMRAP Cleans in :20 at (185/125) rest :40
  • 3 Rounds of AMRAP Cleans in :25 at (155/105) rest :35
  • 3 Rounds of AMRAP Cleans in :30 at (135/95) rest :20
  • 3 Rounds of AMRAP Cleans in :35 at (95/65) rest :25