Wod

CrossFit

08-17-2017

Folsom City CrossFit – CrossFit

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Weightlifting

Bench Press (10-9-8-7-6-5-4-3-2-1)

7 Parallette Push-ups between each set

Metcon

Metcon (Time)

42-30-18

Back Rack Lunge 45/35

21-15-9

Cal Row

CrossFit

08-17-2017

Folsom City CrossFit – CrossFit Kids

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Warm-up

Dynamic “Runs” to Fence and Back

Skill

KBS

Goblet Squat

KB Deadlift

Rowing – Review proper form for Competition

Competition

500/1000m Row for Time

Metcon

8 Minute AMRAP

10 KBS

10 Goblet Squat

10 KB DL

Run

Game

TBD

CrossFit

08-16-2017


Folsom City CrossFit – CrossFit

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Weightlifting

Front Squat (5×2)

then, 2×5 @ 70% of 5×2

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

3 Muscle Ups

12 Alternating Single Arm KB Squat Cleans 53/35 Rx+ 70/44

CrossFit

08-16-2017


Folsom City CrossFit – QuickFit

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TABATA Calorie Row (AMRAP – Reps)

8 RDS: 20/10 work/rest

*score is total calories

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

CrossFit

08-15-2017


Folsom City CrossFit – CrossFit

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Metcon

Metcon (Time)

50 HSPU

400m Run

50 Burpees

400m Run

50 T2B

400m Run

50 Box Jumps 24/20

400m Run

Cash Out

1 Min ME Cal Assault Bike (AMRAP – Reps)

CrossFit

08-15-2017


Folsom City CrossFit – CrossFit Kids

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Warm-up

Run to Fence

Line Drills

Skill

Toes to Rings/Knee Raises

Rope Climb

Metcon

Sled Relays

Game

Crazy Kickball

CrossFit

08-14-2017


Folsom City CrossFit – CrossFit

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Weightlifting

Metcon (AMRAP – Rounds)

3 Min to complete each round

RD 1: 14 Power Snatches 75/55 Rx+ 135/95

RD 2: 12 Power Snatches 95/65 Rx+ 155/105

Rd 3: 10 Power Snatches 115/75 Rx+ 165/110

Rd 4: 8 Power Snatches 135/95 Rx+ 175/115

Rd 5: 6 Power Snatches 155/ 105 Rx+ 185/120

Rd 6: 4 Power Snatches 175/115 Rx+ 195/125

Rd 7: 2 Power Snatches 185/120 Rx+ 205/130

Cash Out

20 Rib to Ring strict pull-ups (false grip)

20 Strict Dips

CrossFit

00-81-4201


Folsom City CrossFit – QuickFit

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QF 30 (Time)

30 Box Jumps

30 Jumping Pull-ups

30 KBS

30 steps Walking Lunges

30 Knees to Elbows

30 Push Press

30 Back Extensions

30 WBS

30 Burpees

30 Double-unders

CrossFit

08-13-2017


Folsom City CrossFit – CrossFit

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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

08-12-2017

Folsom City CrossFit – CrossFit

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Metcon

Metcon (Time)

10 Rds:

120m Run

3 Pull-ups, Rx+ C2B

5 Burpees

10 Alternating DB Snatch 40/25, Rx+ 50/35

1 2 3 143