WOD 8.31.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (AMRAP – Reps)


Three sets of:
Deadlift x 6-8 reps
Rest 45 seconds
Alternating Reverse Lunges x 20 steps
Rest 45 seconds
Dumbbell Bench Press x 10-12 reps
Rest 45 seconds
Record weight used for Deadlifts and DB Bench Press in comment section

B: Metcon (AMRAP – Reps)


Every minute, on the minute, for 15 minutes:
1st minute – 15 Kettlebell Swings
2nd minute – 200 Meter Run
3rd minute – 20/10 Push-Ups
Record weight used for KBS in comment section

C: Metcon (AMRAP – Reps)


Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm
Record weight used for Bottom’s Up Kettlebell Carry in comment section

Community WOD 8.29.15

CrossFit Ecstatic – Community WOD


A: Metcon (AMRAP – Rounds and Reps)


In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

WOD 8.28.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (Weight)


Three sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Row 250 Meters
Rest 60 seconds
Plank to Elbows x 8-10 reps
Rest 60 seconds

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
3 Dumbbell Ground to Overhead
3 Burpees
6 Dumbbell Ground to Overhead
6 Burpees
9 Dumbbell Ground to Overhead
9 Burpees
12 Dumbbell Ground to Overhead
12 Burpees

C: Single Arm Dumbbell Row (3×10-12)


Three sets of:
Single Arm Row x 10-12 reps each arm @ 2110

WOD 8.28.15 (Performance)

CrossFit Ecstatic – Performance


A: Front Squat (6×2-3)


Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Goal is to increase loads used last week.

B: Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 6 minutes of:
3 Hang Power Cleans (135/95 lbs)
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell

C: Single Arm Row (3×10-12)


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

WOD 8.27.15 (Performance)

CrossFit Ecstatic – Performance


A: Unsupported Seated Strict Press (5×5-6)


Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (4 Rounds for reps)


Against a 2-minute running clock, complete:
250 Meter Row
Ring Dips x Max Reps
Rest 2 minutes between sets and complete four sets.
record ring dip reps

WOD 8.27.15 (CrossFit)

CrossFit Ecstatic – CrossFit


A: Metcon (Weight)


Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

B: Metcon (4 Rounds for reps)


Against a 2-minute running clock, complete:
250 Meter Row
Push-Ups x Max Reps
Rest 2 minutes between sets and complete four sets.
record push-up reps

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

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

Josh Diehl

Josh Diehl

Coach

CF-L1

Michelle Casto

Michelle Casto

Coach

CF-L2, CrossFit Mobility

Sawyer Green

Sawyer Green

Coach

CrossFit Level 1