WOD

09/27/2014

Saturday Workout Off-Site

Location: TTU Track
Time: 8:30
Workout: It’s a surprise!

 

9/26/2014

Rich-DLMetcon (AMRAP – Rounds and Reps)

7 Minute Ascending Ladder
2,4,6,8….
Deadlift (225/135)
HSPU

Rest 5 Min

7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95)
Pistols

*On the pistols each leg will be considered a rep.

9/25/2014

CF Mayhem MMetcon (Weight)

Shoulder Press (2×2,6×3) @ 80%

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP
6 Ring Dips
12 Pullups
18 Box Jumps (24/20)

9/24/2014

Gilligan cooling off! Photo by Hillary Froning Photography

Gilligan cooling off!
Photo by Hillary Froning Photography

Metcon (Weight)

10 Min to find 1 Rep Max Snatch

Metcon (Time)

10 Rounds
250m Row
10 DB Snatch (75/50)

09/23/2014

Main – CrossFit

Metcon (Weight)

Deadlift (2×2,6×3)@ 80%

Metcon (Time)

100 Thrusters (95/65)

* Top of every minute 5 Burpees until amount is completed

09/22/2014

Clean and Jerk (5 Reps)

Pick a weight that is a tough set of 5 reps on the minute for 12 minutes.

Metcon (AMRAP – Rounds and Reps)

– REST –

AMRAP 12 Minutes
4 PHSPU
8 KB Swings (70/53)
12 GHD Situps

09/20/2014


Main – CrossFit

Metcon (Time)

3 rounds:
60 double unders
30 Wallballs (20/14)
20 Deadlifts (185/115)

-rest 5min-

Metcon (Weight)

7 minutes to find a heavy single Clean

-rest 3min

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:
6 PHSPU
3 Front Squats (205/135)

09/19/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

21-18-15-12-9
Power clean (155/105)
Strict handstand push-ups

09/18/2014

Games2012_TrackTriplet_FroningLeverich_muscleup_0

Deadlift

3×2 @ 80%
5×3 @ 80%

Metcon (Time)

For Time:
21-15-9
Toes to bar
Box jumps (24/20)

Immediately followed by

15-12-9
Bar muscle-ups
Box jumps (30/24)

Score is total time for both workouts together.

09/17/2014

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

Partner (2 person team)
For time:
20 deadlift (315/225)
400 m run
20 hang clean (225/135)
400 m run
20 shoulder to overhead (185/115)
400 m run
20 power snatch (155/105)
400 m run
20 overhead squat (135/95)

Reps are split between partners at their discretion.
Both partners must complete at least one rep of the current movement.
During movements, one partner works while one rests.
Both partners will complete each 400m run together.

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