Wod

CrossFit

12-16-2017


Folsom City CrossFit – CrossFit

Metcon

Metcon (Time)

Partner, for total time:

2 Min AMRAP

ME KBS 53/35

1 Min Plank (each partner holds)

then

20 alternating Man Makers 40/25

50 Single Arm DB Snatches 40/25

400m Partner run

50 DB Thrusters 40/25

20 DB Step Overs 40/25 24/20

then

2 Min AMRAP

ME Double Under

1 Min Wallsit (each partner holds)
Subtract a second from your time for every KB and DU you complete.

CrossFit

12-15-017


Folsom City CrossFit – CrossFit

Open Gym


Metcon (No Measure)

– Mobilize, Stretch, Dynamic Warm-up

– Make-up or Create a WOD

– Pick a Benchmark WOD

– Work on Weakness or Goals

Monster Mash

Metcon (Time)

12.04.2017 | MONSTER MASH

For time:

1 Mile Run

30 Squat Snatches, 135/95

1 Mile Run

30 Thrusters, 135/95

1 Mile Run

30 Squat Cleans, 135/95

CrossFit

12-14-2017


Folsom City CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 Rounds, 1 min max efforts:

HSPU

Box Jumps 24/20″

KB Snatch 53/35#

Cal Assault

Rest

*do in order as written and waterfall start if needed.

Cash Out

Metcon (No Measure)

15-12-9-6-3

Ring Dips

GHD Situps

CrossFit

12-13-2017


Folsom City CrossFit – CrossFit

Weightlifting

Front Squat (5×3)

Metcon

Metcon (Time)

40 Russian KB Swings 70/53#

30 Situps

20 Front Squats 135/75#

*7 min cap

CrossFit

12-12-2017


Folsom City CrossFit – CrossFit

Weightlifting

Push Press (5×3)

Metcon

Metcon (Time)

200 Double Unders

Then, 3 Rounds of:

12 C2B Pullups

12 Power Snatch 95/65#

Then,

800m Run

CrossFit

12-11-2017


Folsom City CrossFit – CrossFit

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Weightlifting

Deadlift (5×3)

CrossFit

12-10-2017


Folsom City CrossFit – CrossFit

Open Gym


Metcon (No Measure)

– Mobilize, Stretch, Dynamic Warm-up

– Make-up or Create a WOD

– Pick a Benchmark WOD

– Work on Weakness or Goals

CrossFit

12-09-2017


Folsom City CrossFit – CrossFit

Metcon

Metcon (Time)

10 HSPU

15 Box Jump Overs 24/20″

30 Situps

800m Run

15 HSPU

20 Box Jump Overs 24/20″

40 Situps

400m Run

20 HSPU

25 Box Jump Overs 24/20″

50 Situps

200m Run

*25 min cap

CrossFit

12-08-017


Folsom City CrossFit – CrossFit

Open Gym


Metcon (No Measure)

– Mobilize, Stretch, Dynamic Warm-up

– Make-up or Create a WOD

– Pick a Benchmark WOD

– Work on Weakness or Goals

Monster Mash

Metcon (Time)

12.04.2017 | MONSTER MASH

For time:

1 Mile Run

30 Squat Snatches, 135/95

1 Mile Run

30 Thrusters, 135/95

1 Mile Run

30 Squat Cleans, 135/95

CrossFit

12-07-2017


Folsom City CrossFit – CrossFit

Metcon

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
*During each burpee pullup perform a strict pushup, jump to a bar above your max standing reach, and perform a strict pullup.

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