Aug 19, 2018

8-20-18 WOD

OHS
15-12-9-6-3


Building to todays Heavy 3! We want good sets,
so pair up and help each other for
depth/counting, ect.


If you choose to not lift heavy today.
Choose one, not both:


Alternative Met Con
2 Rounds
2000m Row
40 OHS 45/35

Aug 17, 2018

8-18-18 WOD

AMRAPX 12
9 KBS
6 Burpee Box Jump Overs
3 Front Squat (Choose load according to jumping Ability post squats after a few rounds - Don’t exceed 70% 1RM)

*Focus on the box jump overs. Legs will fatigue and effect this movement. Reduce Reps or Height, or sub step ups if quality of jump goes away.

Aug 16, 2018

8-17-18 WOD

TABATA
ROW for CAL
SIT UP
PUSH UP

AIR SQUAT

Aug 15, 2018

8-16-18 WOD

15min EMOM

1)10-15 Supine Ring Pull Ups (RX- Chest and hips are aligned w/ Feet at finish of pull)
2)20 Ft HS WALK - SUB Feel Good Load OVERHEAD for 30 Seconds

3)10 Deadlifts (should be TnG, practice GOOD cycling. Don’t exceed 70% 1RM.)

Aug 14, 2018

8-15-18 WOD

15 Rounds
50 M DB Carry or KB. 53/35

25 DU - sub 50 singles

Lighten Load as needed and Scale as needed.

Aug 13, 2018

8-14-18 WOD

15 Min AMRAP
250/200m Row
8 Burpees


If rowers are limited
*Complete 20 total Rounds FT
with a teammate, alternating
after a full round is complete

Aug 12, 2018

8-13-18 WOD


Challenge:10 min emom :
3 hang pwr snatch (one load)

WOD:
35 weighted sit up buy in 53/35
5RFT
10 OHS (115/75)
12 TTB
(L1 sub 20 sculling sit up or v-up).
(Intensity will allow work to be completed
in less than 15 min)
Scale as needed

Aug 11, 2018

SAT WOD

Challenge:
Pre wod
30 sec max assault bike/ sub row for calories

Hang Squat Clean

3-3-3-3-3-3-3

Aug 9, 2018

9-10-18 WOD

L2
10 min AMRAP
1 Burpee box jumps
1 Overhead squats
2 BBJ
2 OHs
3 BBJ
3 OHs
4 BBJ
4 OHs
5 BBJ
5 OHs
6…... add one rep each round

Challenge:
Max strict HSPU’s

L1- 3x5 seated db press

Aug 8, 2018

8-9-18 WOD

L2
4 rounds
15 Deadlifts 225/135
400m run

L1
3 rounds
15 deadlifts (scale weight as needed)
400m run

Challenge
Post wod

3x max plank hold

Aug 7, 2018

8-8-18 WOD

L2/L1
4x500m row 2 min rest between rounds

Challenge
Take ten min to find max unbroken Du’s
Score to beat, Fern with 529.

Aug 6, 2018

8-7-18 WOD

L2
21-15-9-15-21
Pull ups
Push ups
Air Squats
Sit ups

L1
21-15-9-15
Ring row
Knee push ups
Air squats
Sit ups

Challenge
Post wod
3x max nose to wall Handstand hold

L1- scale from plyo box

Aug 5, 2018

8-6-18 WOD

Post warm up/ pre lifting
2x10 with barbell
Back squat
Shoulder press
deadlifts , to half shin

CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

*Please read this article before atempting the CrossFit Total, https://journal.crossfit.com/article/cfj-the-crossfit-total

This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.