WOD 8.26.15 (Performance)

CrossFit Ecstatic – Performance


A: Hang Snatch (6×2-3)


Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
Focus on speed and perfect mechanics, and build in load over the course of the sets.

B: Metcon (Time)


Three rounds for time of:
30 Overhead Walking Lunge Steps (45/25 lbs)
15 Pull-Ups
400 Meter Run

WOD 8.26.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (Weight)


Four sets of:
Deadlift x 6-8 reps
Rest 60 seconds
Wall Climbs x 2-3 reps
Rest 60 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 60 seconds

B: Metcon (Time)


Three rounds for time of:
30 Overhead Walking Lunge Steps
15 Pull-Ups
400 Meter Run

WOD 8.25.15 (Performance)

CrossFit Ecstatic – Performance


A: Back Squat (5-5-3-2-2, 2×8-10)


Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 73-78%

B: Metcon (AMRAP – Rounds and Reps)


In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)

WOD 8.25.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (Weight)


Four sets of:
Back Squat x 6-8 reps
Rest 20 seconds
Kettlebell Swings x 15 reps
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2110
Rest 60 seconds

B: Metcon (AMRAP – Rounds and Reps)


In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
9 Burpee Box Jump-Overs

WOD 8.24.15 (Performance)

CrossFit Ecstatic – Performance


A: Snatch Balance (6×1)


Every two minutes, for 12 minutes (6 sets of):
Snatch Balance x 1 rep

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24/20″)
15 Kettlebell Swings (24/16 kg)

C: Metcon (Weight)


Every minute, on the minute, for 6 minutes:
Minute 1 – 5-6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

WOD 8.24.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 45-60 seconds
Renegade Rows x 5 reps
Rest 45-60 seconds
Half-Turkish Get-Ups x 5-6 reps each arm
Rest 45-60 seconds
Double-Under Practice x 60 seconds
record weight for each in comment section

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead
10 Box Jumps
15 Kettlebell Swings

C: Metcon (Weight)


Two sets of:
200 Meter Farmer’s Carry
Rest as needed

Free Community WOD 8.22.15

CrossFit Ecstatic – Community WOD


A: Metcon (Time)


In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings
*Both athletes perform the run at the same time.

WOD 8.21.15 (Performance)

CrossFit Ecstatic – Performance


A: Weighted Pull-ups (5×2)


Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

record Strict Supinated-Grip Pull-Ups total reps in comment section

B: Metcon (4 Rounds for reps)


Against a 4-minute running clock:
500 Meter Row
20 Box Jump-Overs
Double-Unders x Max Reps
Rest 4 minutes and complete three sets.
record max DUs for each set

WOD 8.21.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Weighted Pull-ups (5×2)


Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds

record total reps for Strict Supinated-Grip Pull-ups in comment section

B: Metcon (4 Rounds for reps)


Against a 4-minute running clock:
500 Meter Row
15 Box Jump Overs
Mountain Climbers x Max reps
Rest 4 minutes and complete three sets.
record mountain climber reps

WOD 8.20.15 (Performance)

CrossFit Ecstatic – Performance


A: Front Squat (2-3)


Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.

B: Metcon (AMRAP – Reps)


In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C: Single Arm Dumbbell Row (10-12)


Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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