WOD

8/11/2012

13


Main – CrossFit

Metcon (AMRAP – Rounds and Reps)

Amrap 24 mins
6 Power Snatch (155/105)
12 Wall Balls (20/14)
18 GHD’s

Saturday WOD

9


Main – CrossFit

Metcon (Time)

3 Rounds
30 DB Shoulder Press (35/15)
20 Pullups (35/15)
10 Dips (35/15)
30 GHDs

(All movements are strict)

Metcon (Time)

200 m Run
20 Clean and Jerk (135/95)
200 m Run
20 MU
200 m Run
20 Power Snatch (135/95)
200 m Run
20 PHSPU

08/08/2014

5

sprinterMetcon (Time)

Run 1 mile for time
*every minute on the minute stop and perform 3 burpees until complete*

Rest 5 Minutes

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

08/07/2014

6

Todd_MUMetcon (Time)

10-9-8-7-6-5-4-3-2-1
Back Squat (275/155)
Muscle Ups

Metcon (Time)

Accumulate 5 mins of Plank Hold (elbows) every time you drop perform 10 sit ups.

08/06/2014

12

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Deadlift (1 rep max)

Metcon (AMRAP – Rounds and Reps)

7 min Amrap
3 PowerCleans (225/135)
7 Box Jumps (30/24)

08/05/2014

7


Main – CrossFit

Metcon (10 Rounds for time)

10 Rounds
Row 300m
30 sec. Rest

*score each round*

Metcon (Weight)

Skill:

Overhead Squats
5×10 (add weight each set)

08/04/2014

15


Main – CrossFit

Shoulder Press (1 Rep Max)

Metcon (Weight)

Emom 10 mins
10 Thrusters (95/65)

8/2/2014-Saturday workout location

0

The Saturday workout will be off site this week.

Location: TTU Stadium Track

Time: 8:30am

08/01/2014

5
Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

” Muscle Up Biathlon ”
Run 400m
18 Muscle Ups
Run 400m
15 Muscle Ups
Run 400m
12 Muscle Ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap*

07/31/2014

6


Main – CrossFit

Metcon (Time)

” Mid-Line March”
3 Rounds
25 GHD’s
50 ft Hand stand walk (15 HSPU)
20 Lunge Steps (155/105)
- alternate Legs -

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