ringdips

WOD 26/9/14

BEGINNERS:

Skills: MBC

Met/Con: 12′ AMRAP of:

12 Front Squats (w/ 9/6kg MB)

12 Press (w/ 9/6kg MB)

 

ADVANCED: 

Strength: DE Push Press 12 sets of 2 on 1′ @ 55% of 1RM

Met/Con:

As many rounds as possible in 12′ of:

12 Front Squats, 70/52.5kg

15 Ring Dips

 

Endurance (LI):

Run: 4-6 x 800m, rest 2′, hold efforts within 3-5 seconds

OR

Row: 4-6 x 1000m, rest 2′, hold efforts within 3-5 seconds

crossfit-double-under-resized-600.jpg

WOD 25/9/14

BEGINNERS: Rest

ADVANCED:

Strength: DE Squat Clean 8×3 on 1′ @ 70% 1RM. 5′-10′ Rest

Skills:

Practise L-Sit for 3 cumulative minutes

3′ Barefoot Jump Roping mixing in as many variations as possible

5′ Double Under skill work

Endurance (LI):

Run: 4-6 x 800m, rest 2′, hold efforts within 3-5 seconds OR/

Row: 4-6 x 1000m, rest 2′, hold efforts within 3-5 seconds

toestobar

WOD 24/9/14

BEGINNERS:

Skills: DL/SDHP

Met/Con: For time:

100 Burpee Box Jump-Overs

 

ADVANCED:

Strength: ME Deadlift 1RM

Met/Con:

3 rounds for time of:

5 Dead Stop Deadlifts @ 75% of 1RM

7 Unbroken Chest-to-Bar Pull ups

9 Toes-to-Bar

Athlete must reset between each rep of the deadlift; touch n’ go is not allowed.

 

Endurance (LI 1:2):

Run : 8-12 x 100m, rest 1′, hold efforts within 2-3 seconds or foul

OR

Row: 8-12 x 125m, rest 1′, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 20 burpees for time at end (cumulative)

Army-Staff-Sgt.-Jack-M.-Martin-III-600x844

WOD 23/9/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con: 15′ AMRAP:

20 OH Lunges (with 10/5kg plate)

10 V-Ups

5 H/R Push-ups

 

ADVANCED:

Strength: DE Squat Snatch 8×3 on 1′ @ 70% 1RM. 5′-10′ Rest

Met/Con:

“Jack”

In honor of Army Staff Sgt. Jack M. Martin III

As many rounds as possible in 20 minutes of:

10 Push Press, 52.5/37.5kg

10 KB Swings, 24/16kg

10 Box Jumps, 60/50cm

 

Endurance (LI 1:2):

Run : 8-12 x 100m, rest 1′, hold efforts within 2-3 seconds or foul

OR

Row: 8-12 x 125m, rest 1′, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 20 burpees for time at end (cumulative)

power_clean

WOD 22/9/14

BEGINNERS:

Skills: Air Squat/Front Squat/OHS

Met/Con:

5 Rounds, each for reps, of:

10 MBC (9/6kg)

15 Burpees

50 Skips

Rest 4′ between rounds

 

ADVANCED:

Strength: DE Box Squat 8×3 on the minute @65% of 1RM. 5′-10′ rest.

Met/Con:

5 rounds, each for time, of:

5 Power Clean, 82.5/55kg

10 Burpees

Run 50m

Rest 4′ between rounds

 

Endurance (LI 1:2):

Run : 8-12 x 100m, rest 1′, hold efforts within 2-3 seconds or foul

OR

Row: 8-12 x 125m, rest 1′, hold efforts within 2-3 seconds or foul

Foul: If any efforts fall outside of 2-3 second deviation, then 1 round of 20 burpees for time at end for each fail

farmers-walk-vintage-265x350

WOD 20/9/14

BEGINNERS:

Met/Con:

30m Farmer’s Walk (10/5kg plate)

15 Burpees

30m Bear Crawl

15 Burpees

30m Farmer’s Walk

Endurance: 5k Run

 

ADVANCED:

Met/Con:

30m Farmer’s Walk (48/32kg)

15 Burpees

30m Bear Crawl

15 Burpees

30m Farmer’s Walk

Endurance: Row 8k TT/ Run 15k TT

box jump

WOD 19/9/14

BEGINNERS:

Skills: Deadlift/SDHP/Box Jumps

Met/Con: 10′ AMRAP:

10 DL (with 6/9kg medball)

10 Box Jumps (50/60cm or with plates)

 

ADVANCED:

Strength: ME Push Press 1RM. 5′-10′ Rest

Met/Con: 8′ AMRAP:

3 Thrusters (61/43kg)

7 Clapping Pushups

Endurance: Run/Row: 8-12 x 30″. Rest 90″

(Work:Rest 30:90. Maintain longest distance possible across all sets)

row-event-600x400

WOD 18/9/14

ADVANCED:

Strength: ME Squat Clean (1RM)

Endurance: Run/Row: 8-12 x 30″; Rest 90″

(Work: Rest 30:90. Maintain longest distance possible across all sets)

boxsquat

WOD 17/9/14

BEGINNERS:

Skills: Press/Push Press/Push Jerk

Met/Con: 5 RFT:

15 Ground to Overhead (5/10kg)

15 Burpees jump over plate

 

ADVANCED: 

Strength: ME Box Squat. 5′-10′ rest

Met/Con: 4 RFT:

3 Back Squats @ 75% of 1RM

5 Box Jumps (75/60cm)

7 Lateral Burpees

 

Endurance (LI 1:2):

Run 3x1200m TT or Row 3x1500m TT

Work:Rest 1:2 (Rest 2x as long as it takes to perform each effort)