Category Archives: WOD

Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

V. Please choose ONE of the following based on weaknesses.

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

Tuesday the 17th

I.
3 Rounds (NFT)
:30 Dead Hang from Pull Up Bar
08 Single Arm Dumbbell Sotts Press (4 each arm)
:30 Hollow Hold

II.
Snatch
6×3 @ 70-75%

III.
10 Rounds
Every 2:00
Row 200m
Rest remainder.

IV.
Pause Overhead Squat
3-3-3-3-3
70%+ 1RM

V.
Strict Chest To Bar Pull Ups
20×3
Rest as needed.

VI.
3 Rounds (NFT)
10 Lateral Raises
14 Hip Extensions
:30 L-Hold

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Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, metcon, Power Lifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD

Tuesday the 10th

New Six Week Cycle starts TODAY!
-Pre-cycle Test Week-
I.
3 Rounds (NFT)
:30 Dead Hang from pull up bar
7 Dumbbell Front Squats 35/25s#
150m Row
II.
“OLY Total”
Three attempts at a 1RM Snatch
Then
Three attempts at a 1RM Clean and Jerk
*Treat this like an OLY competition. Warm up all you want beforehand in the background and in between but have a judge watch three reps and three reps only. Whatever you hit in practice is irrelevant. Your heaviest weight during the three attempts of each is what counts. Score is Snatch+C&J
III.
4 Rounds
5 Deadlift 185/135#
25 Double Unders
5 Cleans 185/135#
25 Double Unders
5 Jerks 185/135#
25 Double Unders
IV.
5 Rounds
100yd Sprint
Rest 2:00
V.
In a 10 minute window
Complete 3 sets of UB ME Strict Handstand Push-Ups
Score is added total of the three sets
VI.
3 Rounds (NFT)
10 Banded Good Mornings
10 DB Shrugs
5 Inch Worms

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Filed under 3 Rounds, accessory work, crossfit, fitness, Olympic Weightlifting, Pre-Cycle Test Day, strength & conditioning, Test Day, WOD