CrossFit WOD, March 30, 2018

Iron Athlete Levels Testing Day 5

Weighted Pull-ups (8-5-4-3-2-1-1-1)
1RM weighted pull up
ALternate with HS walking work

Ham Sandwich (Time)
25 Deadlifts 225/155#
50 Wall balls 20/14#
25 Deadlifts
*EMOM 4 burpees

CrossFit WOD, March 29, 2018

Iron Athlete Levels Testing Day 4

Beep Test (AMRAP – Rounds and Reps)
This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

Mini-Mary (Time)
1mile Bike
10 Rounds of:
10 Pistols
15 Pull ups
Then another 1mile bike
S-Murph (Time)
800m Run
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Finish with another 800m Run

CrossFit WOD, March 28, 2018

Iron Athlete Levels Testing Day 3

5 – 10 – 5 (Time)
Sprint Drill

Clean and Jerk (1-1-1)
Deadlift (1-1-1)

2k Row (Time)
Max Effort 2k Row

CrossFit WOD, March 26, 2018

Iron Athlete Level Test Day 1

Snatch (1-1-1)
Back Squat (1-1-1)

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#
3 Chest-To-Bar Pull-ups
6 Thrusters, 100#/ 65#
6 Chest-To-Bar Pull-ups
9 Thrusters, 100#/ 65#
9 Chest-To-Bar Pull-ups
12 Thrusters, 100#/ 65#
12 Chest-To-Bar Pull-ups
15 Thrusters, 100#/ 65#
15 Chest-To-Bar Pull-ups
18 Thrusters, 100#/ 65#
18 Chest-To-Bar Pull-ups
21 Thrusters, 100#/ 65#
21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb
3 jumping chin-over-bar pull-ups
6 thrusters 65/45 lb
6 jumping chin-over-bar pull-ups
9 thrusters 65/45 lb
9 jumping chin-over-bar pull-ups
12 thrusters 65/45 lb
12 jumping chin-over-bar pull-ups
15 thrusters 65/45 lb
15 jumping chin-over-bar pull-ups
18 thrusters 65/45 lb
18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

CrossFit WOD, March 24, 2018

March 24th

Seated box jumps x6
alt with 20sec ring row hold @chest

Metcon (4 Rounds for reps)
E4MOM for 16 minutes
15 RKBS 70/53#
10 strict pull ups
200m run

CrossFit WOD, March 23, 2018

March 23rd

Thruster (5-5-5-5-5)
5 reps EMOM 70% of 1RM push press

Metcon (Time)
2011 games power clean and rope climb
5 rope climbs 5 clean and jerks @145/115#
4 RC 4 C+J @165/125#
3 RC 3 C+J @185/135#
2 RC 2 C+J @205/145#
1 RC 1 C+J @225/155#

CrossFit WOD, March 22, 2018

March 22nd

Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon (Time)
20 round partner shuttle run and….
12 DB snatch
4 D-ball over the shoulders
20 Air squats
10 Toes to bar
10 MB clean

CrossFit WOD, March 21, 2018

March 21st

Snatch (2-2-2-2-2-2-2-2)
Up to 65%
High-Hang Snatch (2-2-2-2-2-2-2-2)
Hi hang POWER snatch

Metcon (Time)
50 burpee box jumps
40 pull ups
30 front squats
20 S2OH
10 Snatch 135/95#

CrossFit WOD, March 20, 2018

March 20th

Iso Series
45sec isometric hold of each movement then 15sec rest/ transition to the next.
-Wall sit
-Side plank L
-Side plank R
-Lunge L
-Lunge R

Jog/Bike/Ski then 2 rounds of Isos

Metcon (Time)
Triple 3’s
3k Row
300 Double unders
3 mile Run
Metcon (Time)
Double Doom
2k Row
200 Single under
2 mile Run