10.19.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
12 Kettlebell Swings
12 Box Jump-Overs
Record weight used in comment section

10.17.15 – Community WOD

Community WOD

 

Metcon (AMRAP – Rounds and Reps)


In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
20 Pull-Ups
30 Wall Ball Shots (20/12 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 20 Pull-Ups, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

10.15.15 – Performance

Performance WOD

 

A: Metcon (AMRAP – Reps)


“Gymnastics Challenge”

Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes to establish a max effort L-Sit Hold
(you only get one attempt to hold for as long as possible)

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar

10.15.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111
Record weight used in comment section

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar
Record weight and box height used in comment section

10.14.15 – Performance

Performance WOD

 

A: Front Squat (5-4-3-2-1-3-5)


Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – 5 reps @ as heavy as possible

Rest 2 minutes between sets.

B: Metcon (Time)


For time:
Run 800 Meters
30 Pull-Ups
30 Front Squats (165/110 lbs – take weight from the floor)
30 Pull-Ups
Run 800 Meters

10.14.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Four sets of:
Front Squat x 6 reps @ 2011
Rest 45 seconds
Turkish Get-Ups x 2 each arm
Rest 45 seconds
Hollow Hold or Rock x 60 seconds
Rest 45 seconds
Record weight used in comment section

B: Metcon (Time)


For time:
Run 800 Meters
15 Strict Pull-Ups
40 Walking Lunges with Kettlebells (heavy)
15 Strict Pull-Ups
Run 800 Meters

10.13.15 – Performance

Performance WOD

 

A: Push Press (5×3)


Five sets of:
Push Press x 3 reps
Rest as needed

Build to today’s heaviest triple.

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Presses (135/95 lbs)
9 Ring Dips

10.13.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Side Plank x 30-45 seconds each side
Rest 60 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 60 seconds
Record weight used in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 9 minutes of:
9 Burpee Box Jump-Overs or Step-Overs
9 Push Presses
9 Ring Dips or Stationary Dips

Bryant Johnson

Bryant Johnson

Owner/Coach

CrossFit Level 1, CF-L2, CrossFit Kids, CrossFit Football, Retired 9 yr NFL Wide Receiver

Michael Jenkins

Michael Jenkins

Owner/Coach

Dan Moore

Dan Moore

Coach

CrossFit Level 1, CF-L2

Josh Diehl

Josh Diehl

Coach

CF-L1

Jeff Dercola

Jeff Dercola

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1