WOD

PAST WODS

Sep

18
Friday

Foundation

Split Jerk
2-2-2
@ 80% of Clean 1RM

WOD

4 Rounds For Time:
12min CAP

All Levels:
4 Power Cleans
4 Front Squats
4 Shoulder to OH

RX: 185/125
SC: 135/85
BE: 95/45

see comments
17
Thursday

Foundation

Back Squat
2-2-2
@90% of 1RM

WOD

5 Rounds Each For Time:

All Levels
50m Sprint
15 Squat Jumps
50m Sprint
Rest 1min

Score is slowest time recorded. 

see comments
16
Wednesday

Foundation

Weighted Pushup
15min to find 5rm

WOD

“Annie”
For Time

RX
50-40-30-20-10:
double-unders
situps

SC

50-40-30-20-10:
single-unders (2x)
situps

BE

50-40-30-20-10:
single-unders
situps

 

Compare to June 17, 2015 by clicking here 

see comments
15
Tuesday

Foundation

Split Snatch
15min to find 2rm

WOD

For Time:

RX:
400m Weighted Carry 115/75
40 Toes to Bar
40 Hang Power Cleans 115/75
40 Bar-over Burpees

SC:
400m Weighted Carry 85/55
40 Knees to Elbow
40 Hang Power Cleans 85/55
40 Bar-over Burpees

BE:
200m Weighted Carry 55/35
40 Knee Tucks
40 Hang Power Cleans 55/35
40 Burpees

Each athlete will use the same bar for the Weighted carry and the Hang Power Cleans

see comments
14
Monday

Foundation

Front Squat
2-2-2-2-2
@80% of 1RM

WOD

3 rounds for time of:

RX:
30 Lunge Steps w/kb pass through legs (16/12kg)
30 push press (95/65)

SC:
30 Lunge Steps w/kb pass through legs (16/12kg)
30 push press (75/45)

BE:
30 Lunge Steps w/kb pass through legs (12/8kg)
30 push press (45/35)

Compare to 3/31/14 by viewing this link https://www.facebook.com/CrossFitManatee/photos/pb.248974508555842.-2207520000.1442100415./538346989618591/?type=3&theater

see comments
12
Saturday

Foundation

Back Squat
1-1-1-1-1
@90% of 1RM

WOD

For Time:

“Gwen”
15-12-9

RX:
Clean and Jerk 135/95

SC:
Clean and Jerk 95/65

BE:
Clean and Jerk 65/35

Only allowed to set the bar down between sets.

15 Pushup Penalty for dropping bar early

see comments
11
Friday

Foundation

Strict Press
5-4-3-2-1

WOD

Mystery WOD!!

see comments

You have to show up to know what it is! Be prepared for anything.

10
Thursday

Foundation

Front Squat
2-2-2-2-2
@75% of 1RM

WOD

2 Rounds For Time:
12min CAP

RX:
25 KB Swings 24/16
25 GHD Situps
25 Back Ext
25 Knees to Elbows

SC:
25 KB Swings 16/12
25 MB Situps
25 Supermans
25 Knees to Elbows

BE:
25 KB Swings 12/8
25 Situps
25 Superman
25 Knees Tucks

see comments
9
Wednesday

Foundation

Movement Review

WOD

“Moose”
40 min CAP

RX:
1000m Row
then
10 Rds
7 Bar over Burpees
3 Thrusters 95/65
Then
1 Mile Run

SC:
800m Run
then
10 Rds
7 Bar over Burpees
3 Thrusters 65/35
Then
1 Mile Run

BE:
400m Run
then
10 Rds
7 Burpees
3 Thrusters 45/35
Then
1/2 Mile Run

see comments

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred. He was assigned to the 1st Battalion, 28th Infantry Regiment, 4th Infantry Brigade Combat Team, 1st Infantry Division, Fort Riley, Kansas. His family issued a statement saying their son told them starting in the third grade that he had wanted to be in the Army. He joined in 2010, at age 22, and loved the idea of protecting his fellow citizens.  He was an avid hunter and fisherman and had completed his Eagle Scout badge. Moosman’s unit was deployed in a resistive region near the border with Pakistan.

moosman-hero
8
Tuesday

Foundation

Power Clean + Push Jerk
@75% of Power Clean
2-2-2-2

WOD

ALL LEVELS
2 Minutes Max Reps:
Front Squat
RX: 185/135
SC: 135/95
BE: 95/65

90 Seconds Max Reps:
Front Squat
RX: 135/95
SC: 95/65
BE: 65/35

1 Minute Max Reps:
Front Squats
RX: 95/65
SC: 135/95
BE: 45/15

*Rest 3 minutes between sets
*Each set ends when time expires or if you fail a rep

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