WOD

PAST WODS

Oct

8
Thursday

Foundation

200m x 4
2 min rest between runs

WOD

Death By Power Snatches

RX: 115/75
Int: 85/55
SC: 55/35

see comments
7
Wednesday

Foundation

10min EMOM
3 Front Squats
3 Push Ups

WOD

OPEN 11.1
10 min AMRAP:

RX:
30 Double-Unders
15 Power Snatches (75/55)

Intermediate:
60 Single-Unders
15 Power Snatches (65/45)

Scaled:
30 Single-Unders
15 Power Snatches (55/35)

see comments
6
Tuesday

Foundation

Back Squat
3-3-3-3

WOD

For Time:
20min CAP

RX:
25 Toes to Bar
5 Burpees
20 Toes to Bar
10 Burpees
15 Toes to Bar
15 Burpees
10 Toes to Bar
20 Burpees
5 Toes to Bar
25 Burpees

Intermediate:
25 Knees to Elbows
5 Burpees
20 Knees to Elbows
10 Burpees
15 Knees to Elbows
15 Burpees
10 Knees to Elbows
20 Burpees
5 Knees to Elbows
25 Burpees

Scaled:
25 Knee Tucks
5 Sprawls
20 Knee Tucks
10 Sprawls
15 Knee Tucks
15 Sprawls
10 Knee Tucks
20 Sprawls
5 Knee Tucks
25 Sprawls

see comments
5
Monday

Foundation

Movement Review

WOD

CROSSFIT TOTAL 2

Clean (any style)

Bench Press

Overhead Squat (from the rack)

15min to establish a 1RM in each lift

Score is total of all three lifts

see comments
3
Saturday

Foundation

Warm Up

WOD

RX & SC
Run a 10K

BE
Run a 5K

RX and SC will run the Osprey Loop 2x…Beginner will run it once. Here is a link to the map

 

see comments

BRING WATER!!

2
Friday

Foundation

Push Jerk
15min to find 1RM

WOD

For Time:

RX
21-15-9
wall ball (20/14)
burpee
box jump (24”/20”)

SC
21-15-9
wall ball (14/10)
burpee
box jump (20”/16”)

BE
21-15-9
wall ball (10/6)
Sprawl
box jump (16”/12”)

Compare to 3/12/15 by clicking here

see comments
1
Thursday

Foundation

Front Squat
20min to find 1rm

WOD

For Time:
15 min Cap

RX
30 Thrusters 115/75
Rest 3 Min
35 Thrusters 95/65

SC
30 Thrusters 95/65
Rest 3 Min
35 Thrusters 75/45

BE
20 Thrusters 75/45
Rest 3 Min
25 Thrusters 55/35

see comments

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