CrossFit WOD, October 10, 2018

Oct 10th

Skill
Metcon
4-6 sets:
5 Depth jump to broad jump

5 Single arm press with kb or db from lunge position

5 Single arm rotational ring rows.

Metcon
Metcon (Time)
75 HSPU
*EMOM 1 Ring muscle up
Metcon (Time)
100 HR push ups
*EMOM 2 Strict pull ups

CrossFit WOD, October 9, 2018

Oct 9th

Weightlifting
Turkish Get Up (8×2)
Turkish Sit Up (6×4)
Planting through the foot and hand, do part 1 of the Get Up.

Metcon
Metcon (Time)
120-90-60-30 Double Unders 40-30-20-10 Medball Cleans
Metcon (Time)
175-150-100-75 Single Unders 40-30-20-10 Medball Cleans

CrossFit WOD, October 8, 2018

Oct 8th

Metcon
4 Sets:
5 Pausing ring dips
5 Dragons
Metcon
4 Sets:
8 Pausing ring push ups
15 reverse crunches

Metcon
Metcon (Time)
3 Rounds:
30 cals
15 Power clean 155/105#
25 Push ups
2 Rope climbs
Metcon (Time)
3 Rounds:
20 cals
15 Power clean 95/65#
25 Push ups
4 Rope get ups

CrossFit WOD, October 5, 2018

Oct 5th

Weightlifting
Thruster (10-8-5-3-3-3)
15 minutes to build to a heavy set of 3.

Metcon
Metcon (Time)
8 Rounds for time:
5 Toes to bar
8 G2OH 95/65#
Metcon (Time)
8 Rounds for time:
5 Knees to chest
8 DB G2OH 50/35#

CrossFit WOD, October 4, 2018

Oct 4th

Gymnastics
Metcon
3 sets:
10 False grip ring rows
20sec Hold at support
5 Ice cream makers

Then 20 shoot throughs on low rings

Metcon
Metcon (Calories)
E3MOM for 10 rounds:
30 sec sprint on machine

CrossFit WOD, October 3, 2018

Oct 3rd

Weightlifting
Overhead Squat (2-2-2-2-2-2)
Metcon (Weight)
4 Sets:
50ft DB overhead lunge
5 Wall squats 3-3-1 tempo

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min alt EMOM:
Wall balls x15
RKBS 70/53# x15
Burpees x15

Rest 2 minutes

6 min AMRAP:
Wall balls x15
RKBS 70/53# x15
Burpees x15

Metcon (AMRAP – Rounds and Reps)
12 min alt EMOM:
Wall balls x8-12
RKBS 53/35# x8-12
Burpees x8-12

Rest 2 minutes

6 min AMRAP:
Wall balls
RKBS 53/35#
Burpees
*use same numbers as what you hit in the EMOM.

CrossFit WOD, October 2, 2018

Oct 2nd

Weightlifting
Bench Press (5-5-5-5-5)

Metcon
Metcon (Time)
10-15-20-15-10 reps of:

DB push press 50/35#
Box jump overs 24/20in

Metcon (Time)
10-15-20-15-10 reps of:

Barbell push press 50/35#
Box jump overs 18/12in

CrossFit WOD, October 1, 2018

Oct 1st

Weightlifting
Single Leg Deadlift (8-8-8-8-8)
Control on descent, and don’t fall out of.

8 Reps per leg, no heavier than 35# KB or bare bar.
Inverted Ring Rows (8-8-8-8-8)
Ob barbell not rings.

Metcon
Metcon (Time)
6 Rounds for time with a partner:
20 Deadlift @185/125#
15 Cals
10 Pull ups
*Athletes alternate every movement
Metcon (Time)
6 Rounds for time with a partner:
20 Deadlift @135/95#
10 Cals
8 Pull ups
*Athletes alternate every movement

CrossFit WOD, September 28, 2018

Sep 28th

Gymnastics
Metcon
HSPU progression –
Strict Box HSPUs 3×8
Practice free standing HSPU with spotter (Singles)
Metcon
5 Wall walks
30 sec HS hold
10 Slow negatives (wall or box)
10-20 HSPU on box or work on timing of kip on wall

Metcon
Metcon (Time)
8 Rounds:
2 Wall walks
8 Deadlifts 225/155#
200m Run
Metcon (Time)
8 Rounds:
30 Mt. Climbers (&1&2&3…)
8 Deadlifts 60% 1RM
200m Run