Wod

CrossFit

08-21-2018
08212018
Weightlifting
Metcon
Metcon (Time)
10 HSPU
1 Power Clean (135/95#) RX+ 165/105#
9 HSPU
2 Power Clean
8 HSPU
3 Power Clean…etc, down to 1 HSPU & 10 Power Cleans
Cash Out
1000m Row (Time)
Max Effort 1000m Row

CrossFit

08-20-2018
08202018
Weightlifting
Front Squat (6×3)
EMOM 12 minutes

Even 3 Front Squats
Odd 5 Strict T2B

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes:

35 Double Unders
11 Thrusters 75/55#
7 Burpee Box Jump Overs 24/20″

CrossFit

08-19-2018
08192018
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

08-18-2018
08182018
Metcon
Metcon (AMRAP – Reps)
10 1-minute rounds of:
25 squats
Max reps of clean and jerks

Rest 2 minutes between rounds.

Men: 155 lb.
Women: 105 lb.

https://www.crossfit.com/workout/2018/07/21#/comments

Scaling
Each round in this workout is a sprint. Reduce the number of squats to allow 20-30 seconds to perform clean and jerks. The load on the clean and jerk should be as heavy as you can handle without hesitating before each lift. Pick a load that is challenging but still allows you to hang on and perform back-to-back reps quickly.

CrossFit

08-17-2018
08172018
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)
08.13.2018 | MONSTER MASH

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53/35
2 Rope Climbs, 15 ft.

2 Rounds for time of:
50 Wall Ball Shots, 20/14
10 Bar Muscle-ups

21-15-9 reps for time of:
Power Clean, 95/65
Push Press, 95/65

*Rest 5 minutes between workouts.

CrossFit

08-16-2018
08162018
Metcon
The Hunt (AMRAP – Reps)
12 minute time limit for 3 Rounds of:

10 T2B
15 SDHP (95/65#)
15 Push Press (95/65#)
10 Burpees over Bar

Then,

Assault bike for max calores

*At the completion of 3 rounds you are to use the remaining time on the Assalut bike for maximum calories, your score is the total calories burned at the 12-minute stop time.

Don’t forget to tag #ASSAULTWOD on social
Cash Out
Metcon (Time)
Partner Mile Run w/Med Ball (20/14#)

*Run a full mile together and take turns carrying a medicine ball.

CrossFit

08-15-2018
08152018
Metcon
Complex Fran (Time)
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters

Men: 95 lb.
Women: 65 lb.

https://www.crossfit.com/workout/2018/08/06#/comments

Cash Out
Metcon (No Measure)
Core Complex

5 SETS / 60 seconds REST
Hollow Knee Tucks x 10
Hollow Rocks x 10
Pulse Ups x 10
Hollow Flutter Kicks x 10 sec

https://www.instagram.com/p/BmWDIVLnbeb/?taken-by=jtm_fit

CrossFit

08-14-2018
08142018
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

CrossFit

08-13-2018
08132018
Weightlifting
Squat Clean (Find 1RM)
Metcon
CrossFit Linchpin: Test 2 (Time)
3 Rounds:

5 Ring Muscle-ups
10 Squat Cleans 135/95
20 box jumps 24″/20″

CrossFit

08-12-2018
08122018
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

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