Friday (2018NOV16) – WOD

WOD: 

Goal: 3000M Row

3AMRAP:

Row (Meters)

30s Rest/Transition

1AMRAP: Box Jumps (30/24″)

1AMRAP: Dips

30s Rest/Transition

30 Minute Time Cap.

You have 3 minutes to row. For every interval until you reach 3000M, do 1AMRAP Box Jumps  & 1AMRAP Dips. Each rep will subtract 1 second from your final row time as your score. The 30 seconds rest periods are mandatory. Track rounds, times & reps. The rower will shut off: set it for 3 minutes work & 3 minutes rest intervals.

WOD: ” Marty’s Meter Feeder Mangler” (CFMK 2013AUG30)

 

Recovery: 

ROMWOD

Thursday (2018NOV15) – WOD

WOD: 

1AMRAP:

Renegade ManMakers (35/25#)

– No Rest –

3AMRAP:

10x Pull Ups

10x Burpees

Rest 2 Minutes.

3AMRAP:

3x Renegade ManMakers (35/25#)

5x Pull Ups

– No Rest –

1AMRAP:

Burpees

Post your total number of reps for each AMRAP.

 

Core Stability: 

3 Rounds:

10x KB Contralateral Reverse Lunges (EACH)

1 Minute Double KB Loaded Hollow Hold

10x DB Hip Extensions

 

Wednesday (2018NOV14) – WOD

Strength:

5 Rounds (EOMOM):

5x DB Lateral Across-Body Step Ups (Low Carry) (EACH)

5-8x DB Z-Press

10x DB Overhead L-Sit Single-Leg Lifts (EACH)

Go Heavy on the Set Ups, but use the same weight for the Z-Press & Leg Lifts.

 

WOD:

10AMRAP:

1x Wall Walk

1x Front Squat (135/95#)

1x Wall Walk

2x Front Squats (135/95#)

1x Wall Walk

3x Front Squats (135/95#)….ETC.

 

Take the bar from the ground.

 

Concept From: Street Parking

Tuesday (2018NOV13) – WOD

How are those biceps feeling on Week #2 of the CFWT Lifters vs. CrossFit Challenge?

 

Gymnastics: 

5 Rounds:

1x Weighted Pull Up

3x Strict Pull Ups

5x Kipping Pull Ups

Rest as needed between rounds.

 

WOD:

7AMRAP:

50x Double Unders

50x Ball Slams (30/25#)

AMRAP: DB Clean & Jerks (50/35#)

Monday (2018NOV12) – “Zeus”

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

Thank you for serving to all of our Veterans! 

 

WOD:

“Zeus” (CrossFit.com 130226)

3 Rounds:

30x Wallballs (20/14#)

30x SDLHP (75/55#)

30x Box Jumps (20″)

30x Push Press (75/55#)

30Cal. Row

30x Push Ups

10x Back Squat (Body Weight)

Saturday (2018NOV10) – TeamWOD

WOD:

Team WOD

For Time:

50 Power Clean & Jerks 155/105# (Switch Every 5 Reps)

75 Toes 2 Bar (Switch Every 5 Reps)

100 Wall Balls  20/14# (Switch Every 10 Reps)

 

Friday (2018NOV09) – WOD

WOD:

For Reps from a Rack:

3min AMRAP

400m Run

ME Push Jerks 135/95#

Rest 30 seconds

3min AMRAP

400m Run

ME Strict Pullups

Rest 30 seconds

3min AMRAP

400m Run

ME Overhead Squats 135/95#

Rest 30 seonds

3min AMRAP

400m Run

ME Strict Pull ups

Rest 30 seconds

3min AMRAP

400m Run

ME Push Jerks 135/95#

 

Recovery:

ROMWOD

Thursday (2018NOV08) – WOD

Progression:

KB Snatch Progression x 3 per side

5 KB Snatch Swings

5 KB Pop-Pull

5 KB Pop-Pull-Punch (Single Snatches)

5 KB Throw Away (Linking Snatches)

 

WOD:

6min AMRAP

6 KB Snatch Right

6 KB OH Lunges Right

6 KB Snatch Left

6 KB OH Lunges Left

Wednesday (2018NOV07) – WOD

Practice:

Work on Rope Climb Technique and Rowing Technique

 

WOD:

4 Rounds

1min Max Effort Row

40 Lateral Paralette Jumps

2 Rope Climbs

1mins Rest