WOD

10/24/2014

3

Photo courtesy of CrossFit, Inc.

Photo courtesy of CrossFit, Inc.

Metcon (Time)

5 Rounds

Run 400m
5 Rope Climbs (15 ft)
25 Push ups

10/23/2014

6

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (3 Rounds for time)

3 Rounds

1000m Row
2 min rest

Snatch (1 RPM)

Metcon (Weight)

Cool Down :

3×3 Snatch Grip Deadlift (80% of Snatch)

10/22/2014

7

Darren_BPBench Press (8×2 (80%))

Metcon (AMRAP – Rounds and Reps)

12 min Amrap

30 Double Unders
12 Burpees

10/21/2014

8

IMG_20131119_212810Metcon (Time)

10 Rounds

200m row
30 Sec. rest

Clean (1 RPM)

Metcon (3 Rounds for reps)

Cool Down:

3 Rounds
Every 3 mins
Max Unbroken Strict Pull ups

10/20/2014

10

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat (8×2 (80%))

Metcon (Time)

For Time

21-18-15-12-9
Hang Dumbbell Squat Clean (50/25)
Dumbbell HSPU

10/17/2014

22

rich-froning-300x200Metcon (Time)

3 Rounds

Run 800m
15 Deadlifts (275/185)
30 GHD’s

– Rest 3mins between rounds –

10/16/2014

8

box_jumpMetcon (AMRAP – Rounds and Reps)

15 min Amrap

3 Rope Climbs
6 Box Jumps (40/30)
9 Shoulder to Overhead (155/105)

Rope Climb Progression Pt 1- Gymnastics WOD by Carl Paoli (view more progressions on the site)

 

10/15/2014

9

crossfit-total-imageThe CrossFit Total (Total Weight)

Back Squat (1RM)
Shoulder Press (1RM)
Deadlift (1RM)

Metcon (No Measure)

*10 mins on each lift to find 1RM*

 

The CrossFit Total - Article by Mark Rippetoe Dec 2006 from the CF Journal

10/14/2014

10


Main – CrossFit

Metcon (Time)

5 Rounds

25 Calorie Row

25 OVHS (95/65)

10/13/2014

8

Main – CrossFit

Metcon (No Measure)

10 rounds

125m Row (sprint)

30 sec. rest

Metcon (Time)

For Time:

12-9-6-3

Thrusters (185/115)

Bar Muscle Ups

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