WOD

PAST WODS

Sep

19
Tuesday

Foundation

EMOM 6 Minutes
Min 1: 3 Kipping Pullups (1 second pause at top with push away)
Min 2: 20 Hollow Rocks

Scale:
EMOM 6 Minutes
Min 1: 5 Beat Swings + 3 Kip Swings
Min2: 15 Hollow Rocks

Then…

Test-in: Max Unbroken Pullups

WOD

7 RFT
7 SDHP 95/65
7 Ring Dips

Cap: 12 Minutes

see comments
18
Monday

Foundation

Test-in
Power Snatch
HSOD

Goal is heaviest performed lift without technical imperfections

15 minutes

WOD

Death by:
Push Press 135/95

Increase by 1 rep EMOM until failure

Then death by:
Back squat

Start at half of the reps completed during Push press (round up) and then add 1 EMOM

Scale to 60% of 1RM Push Press

see comments
17
Sunday

Foundation

1 1/4 Front Squat+ 1 Front Squat.
Work to a HSOD

WOD

WOD: Teams of 2

For Time

50 C2B Pullups
300 M Run
50 Burpees
300 M Run
50 Power Snatches 115./85
300 M Run
50 Toes 2 Bar
300 M Run

300m Runs must be done with both partners running and a plate overhead 45/25
Both partners must have plate overhead to advance.

see comments
15
Friday

Foundation

Happy 5 year Anniversary to CrossFit Manatee!

We could not have made it this far without you guys!

Foundation:
Snatch
2-2-2-2 @ 60% of Snatch 1RM

WOD

Team WOD:
“LOD”

For Time:
4 rounds:
10 Snatches (135/95)
50 Double Unders

Rest 5 min
then

12-9-6
C&J (135/95)
Pullups
Dips
Running clock
Teams of 2

see comments
14
Thursday

Foundation

Foundation:
Strict Press
10 min to find 3RM

WOD

“21 Guns”

21 minute AMRAP

400 meter Run
21 Push-Ups
21 Box Jumps (24/20)
15 Burpees
9 Pull-Ups

see comments
9
Saturday

Foundation

Movement Review

WOD

Teams of 3

5RFT
6 Rope Climbs
20 Wallballs 20/15
15 Bench Press 185/165
200m Buddy Carry

One one person needs to be carried.

Break reps up as needed

3:1 Ground to standings

see comments
8
Friday

Foundation

OHS Complex
½, ¾, full
3×3

WOD

21-15-9
Front Squats 185/125
Medball GHD Situps 15/10

INT:
21-15-9
Front Squats 135/95
GHD Situps

SC:
21-15-9
Front Squats 95/65
Weighted medball Situps 20/15

see comments
7
Thursday

Foundation

500m Max effort Row

Directly into

400m Max effort run

WOD

3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls (20/14 lbs)
1 minute Sumo Deadlift High-Pulls (75/55 lbs)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lbs)
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.

see comments
6
Wednesday

Foundation

Build heavy set of 1 Sumo deadlift

Then 3×3 @80%

WOD

Hero JT

21-15-9

Handstand Push-ups
Strict Ring Dips
Push-ups

Cap: 15min

Int:
21-15-9
Seated DB presses
Assisted Ring Dips
Push-ups

Sc:
21-15-9
Seated DB presses
Paralletes
Assisted Ring Push-ups

see comments
5
Tuesday

Foundation

10min to find
1RM Pullup (3 second dead hang at bottom)
*Bands Permitted

WOD

7 Min AMRAP
5 Box jumps 32/24
3 Snatches 165/110

Rest 3 Min

7 Min AMRAP
5 Box Jumps 32/24
3 Clean and Jerks 205/145

Scale weights and height as needed

see comments
4
Monday

Foundation

Test out (10 minutes)
Max Reps
Strict Ring Dips

WOD

800m Front rack walk 135/95

*Every 100m, drop the bar and perform 20 air squats and 5 cleans

If you drop the bar prior to finish any 100m increment, you must perform 5 thrusters.

see comments
2
Saturday

Foundation

Bear Complex

Build to a heavy set of 2 (must be a T&G)

Bear complex = 1 power clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 S2OH.
Each movement must be separate, no combining.

WOD

Teams of 2

Double DT

10RFT

12 DL 155/105
9 Hang Power Cleans
6 S2OH

Switch out as needed

see comments
1
Friday

Foundation

MYSTERY WOD!!!!!

Shhhhhhhhh, Don’t let your friends know!

WOD

see comments

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