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WOD

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This week’s WODs

Posted on by Justin

Monday, October 6th

At the 0 minute mark…

2 Rounds
10 Thrusters (95/65)
10 CTB Pull-ups

At the 6 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Pull-ups

At the 12 minute mark…

2 Rounds
10 Thrusters (95/65)
10 Bar-hop Burpees

At the 18 minute mark…

2 Rounds
10 Overhead Squats (95/65)
10 Burpees

-Use a weight you can perform most to all sets unbroken with

Tuesday, October 7th

Strict HSPUs

6 rounds on the 5 minute start interval of:
300m Row
15 KB Swings
15 Wallballs

Wednesday, October 8th

Pistols

Back Squat 5

AMRAP in 12
5 Toes to Bar
10 Single arm DB Thrusters (5L/5R)
15 Box Jumps

Thursday, October 9th

Every minute on the minute for 10 minutes:
Perform 5 Pull-ups

Elite: L-sit Pull-ups
Advanced: Strict and/or weighted
Intermediate: Kipping
Beginner: Band assisted

“The Big Clean Complex”
​6 sets of the following
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be VERY quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

Friday, October 10th

Every 90 seconds for 15 minutes
Power Snatch + OHS + Snatch

5 rounds
10 Barbell Lunges (75/55)
10 Sit-ups
10 Burpees

Saturday, October 11th

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

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Saturday, October 4th

Posted on by Pat

Regular Classes:
Deadlift 3

12 Min. AMRAP
Deadlift Ladder – one Deadlift to begin first round, two to begin second, three to begin third, etc.
5 Toes to Bar
10 Push Ups
15 Squats

10am comp class @ CrossFit DT1:

OTM 20
Odd Minutes: Deadlift 2×50% of 1RM
Even Minutes: Strict Press 3×65% of 1RM
Aim to be a fast as possible! Do not go above the recomended percentages.

6 Rounds
3 Deadlifts 275/175
2 Rounds of “Cindy”
1 Rope Climb

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Friday, October 3rd

Posted on by Pat

OTM 15
Clean & Jerk 1
- increase weight every 3rd minute

5 Rounds
7 DB Hang Squat Cleans
7 DB Push Presses
14 Box Jumps

Extra Credit:
OTM 10
Snatch Balance + OHS
@ 50-75% of 1RM Snatch
- Work on improving speed under the bar

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Thursday, October 2nd

Posted on by Pat

Rope Climbs

Back Squat 6

3 Minute Max Calorie Row
3 Minute AMRAP
5 Pull-ups
10 Wallballs
- Rest 1 minute
2 Minute Max Calorie Row
2 Minute AMRAP
5 Pull-ups
10 Wallballs
- Rest 1 minute
1 Minute Max Calorie Row
1 Minute AMRAP
5 Pull-ups
10 Wallballs

Extra Credit:
OTM 8
1-4 unbroken Muscle-ups
or
Ring Dips and MU Progressions

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Wednesday, October 1st

Posted on by Pat

Regular classes:
Strict HSPUs / HSPU skill work

3 rounds
15 Push Presses (95/65)
10 Burpees
400m Run

Comp Class:
Strict HSPUs (Use Parallettes if you can)
5×5

3 Rounds
60 Double Unders
30 KB Swings
15 Front Squats (75/55)

3 rounds
15 Push Presses (95/65)
10 Burpees
400m Run

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Tuesday, September 30th

Posted on by Pat

OTM 15
Snatch 1
- increase weight every 3rd minute

6 Rounds
2 Snatches @ 75% of 1rm Snatch
20 Double Unders

- rest 3 minutes

3 Rounds
6 Power Clean & Jerks (same weight)
10 Pull-ups

Extra Credit:

Oly:
Add an OHS to each Snatch in the strength portion of class today

Skill Work:
3 Rounds
20 Pistols (10L/10R)
10 GHD Sit-ups
10 GHRs

Endurance:
5 Rounds
250m Row
- rest 1 minute

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Monday, September 29th

Posted on by Justin

12 minutes of the Clean Complex
Hang Clean + Clean + Front Squat

OTM 7
Clean x 1 @ 100-110% of clean complex weight

AMRAP in 10
20 DB Snatch + Lunge, alternating
20 Push-ups
20 V-ups

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Saturday, September 27th

Posted on by Justin

“The Fantastic Four”

Partner A runs 400 M
Partner B performs AMRAP Power Cleans (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Back Squats (135/95)
Switch and repeat

Partner A runs 400 M
Partner B performs AMRAP Double Unders
Switch and repeat. 10 Double Unders = 1 rep

Partner A runs 400 M
Partner B performs AMRAP KB Swings
Switch and repeat

Score = total reps

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Friday, September 26th

Posted on by Pat

Back Squat 8

800m Run
20 Shouldeer to Overheads (135/95)
20 Burpees
400m Run
10 Shouldeer to Overheads
10 Burpees

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Thursday, September 25th

Posted on by Pat

Shoulder Press 5

“Tabata This!”
Tabata Row
- Rest 1 minute
Tabata Squats
- Rest 1 minute
Tabata Pull-ups
- Rest 1 minute
Tabata Push-ups
- Rest 1 minute
Tabata Sit-ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Score = sum of lowest score for each movement

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