April 27th Workout

WOD 1:

For Time

12 Thrusters

2 Burpees

10 Thrusters

4 Burpees

8 Thrusters

6 Burpees

6 Thrusters

8 Burpees

4 Thrusters

10 Burpees

2 Thrusters

12 Burpees

Workouts Week of Nov. 16

 

Mara cleans it up

Tuesday – WOD 1

Complete as many rounds as possible in 15 minutes:

65 lb Power snatch, 12 reps
10 Ring Push-ups

Those who are not comfortable performing the snatch should perform power cleans.

Wednesday – WOD 2

21-15-9 for time:

Pull ups
Push Jerks

Choose an appropriate load – preferably a weight heavier than what you use for Fran.
2, 9 rep rounds for time:

Friday – WOD 3

As many rounds as possible in 15 minutes:

15 Overhead Kbell swings
10 Burpees
5 modified muscle ups

A brief primer on modified muscle ups can be found here

Saturday – WOD 4

Crossfit Total

1 rep max of:

Deadlift – Squat – Press

Your 1 rep max in each exercise added together is your crossfit total. Note: after warming up, only 3 attempts at each lift are allowed.

Workouts – week of Nov. 9th

WOD 1 – Tuesday

5 Rounds for time

Run 800 meters
15 pull ups
20 Medicine ball push ups*

Note: Medicine ball push ups require that the feet be elevated and balanced on top of a medicine ball while performing the push up

WOD 2 – Wednesday

“Daniel”

For time:
50 Pull-ups
400 meter run
95lb/65lb pound Thruster, 21 reps
800 meter run
95lb/65lb pound Thruster, 21 reps
400 meter run
50 Pull-ups

As always, scale reps and weight to your abilities.

WOD 3 – Friday

For time:
135lb/95lb Clean and Jerk, 10 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk, 8 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk 6 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk 4 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk 2 reps
15 Knees to Elbows

Scale the weight to be cleaned to your ability.

WOD 4 – Saturday

Back Squat 5-5-5-5-5

Workouts for the week of November 2

WOD 1 – Tuesday

‘Tabata Something Else’

Pull-ups

Push-ups

Sit-ups

Squats

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Count each rep.  Your score is your TOTAL reps for all exercises combined.

EVERYONE should finish this workout (which only takes 16 minutes) with three 150 meter full out sprints (jog to the bottom of our road, and then sprint to the top).

WOD 2 – Wednesday

Overhead Squat 135/95

Weighted Pull-ups

10,9,8,7,6,5,4,3,2,1 Reps for time.

Scale the weight appropriately. Anyone not comfortable with the Overhead Squat should perform Front Squats. If weighted pull ups are not an option, stick with dead hang pull ups.

WOD 3 – Friday

“Elizabeth”

21-15-9 reps of:

Squat Cleans (135lbs/95lbs)
Ring dips

EVERYONE should finish this workout with three 150 meter full out sprints (jog to the bottom of our road, and then sprint to the top).

WOD 4 – Saturday

Press  1-1-1-1

Push Jerk 2-2-2-2-2-2

Warm up appropriately with lighter weight and do the best you can. It’s Saturday, and so be sure to work on your goals!!