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

10.12.15 – Performance

Performance WOD

 

A: High Hang Clean + Hang Clean (10×1)


Every two minutes, for 20 Minutes (10 sets):
High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B: Metcon (Time)


For time:
Row 1000 Meters
20 Hang Power Cleans (185/125 lbs)
100 Double-Unders

10.12.15 – Fitness

Fitness WOD

 

A: Metcon (AMRAP – Reps)


Three sets of:
Deadlift x 6-8 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps @ 20X1
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 steps
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 25 yards each arm
Rest 45 seconds
Record weight used in the comment section

B: Metcon (Time)


For time:
Row 1000 Meters
60 Kettlebell Swings
30 Goblet Squats
Run 400 Meters
Record weight used in comment section

10.10.15 – 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:
Run 400 Meters
5 Pull-Ups
10 Push-Ups
15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

10.9.15 – Performance

Performance WOD

 

A: Deadlift (5×6)


Five sets of:

Deadlift x 6 reps
Rest 2-3 minutes

Build load over the course of the five sets.

B: Christine (Time)


3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″

10.9.15 – Fitness

Fitness WOD

 

A: Metcon (Weight)


Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111
Record total reps in comment section

B: Metcon (Time)


Three rounds for time of:

Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

10.8.15 – Performance

Performance WOD

 

A: Jerk (10×1)


jerk/split
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep
Build to today’s heavy single.

B: Metcon (Time)


Three rounds for time of:

15 Push Press (135/95 lbs)
15 Strict Pull-Ups
30 Double-Unders

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