WODS: August 2018
Friday, August 31 2018
Goodbye Nicole Fleming!
Weighted Pull Up5 MIN to Establish 5 Rep Max
Then
12 MIN AMRAP:
200m Run
20 x Box Jump Over (24/20)
30 x Push Up
Thursday, August 30 2018
Vetonium
Sumo Deadlift 1-1-1-1-1-1-1-1-1-1
Then
21-15-9
HandStand Push Up
Front Squat (135/95)
*9 MIN CAP*
Wednesday, August 29 2018
Filthy Fifty
50 x Box Jump (24/20)50 x Jumping Pull Up
50 x KB Swing (16/12kg)
50 x Walking Lunge
50 x Knees to Elbows
50 x Push Press (45/34)
50 x Back Extension
50 x Wall Ball (20/14) to 10ft
50 x Burpee
50 x Double Under
*25 MIN CAP*
Tuesday, August 28 2018
Preston's B-Day WOD TRON
Tron30 x Clean & Jerk (225/155)
30 x Snatch (185/125)
30 x Muscle Up
*30 MIN CAP*
*Scale w/ 1 C2B & 1 Ring Dip per MU*
Monday, August 27 2018
HoH
12 MIN AMRAP:3 x Deadlift (275/185)
5 x Burpee Box Jump Over (24/20)
Saturday, August 25 2018
Saturday Morning WOD
Friday, August 24 2018
Sweet Shot
5 Rounds:15 x Deadlift
12 x Hang Clean
9 x Push Jerk
50 x Double Under
Rx: 2 x 24/16kg KB
*10 MIN CAP*
Thursday, August 23 2018
Zingbot
100 x Wall Ball (20/14) to 11/10ft800m Run
50 x Wall Ball (20/14) to 11/10ft
400m Run
*15 MIN CAP*
Wednesday, August 22 2018
Grace
Sumo Deadlift
3-3-3-3-3-3-3
Then
"Grace"
30 x Clean & Jerk (135/95)
Tuesday, August 21 2018
Tecnicos
10 Rounds:4 x Toes 2 Bar
3 x Pull Up
2 x Chest 2 Bar Pull Up
1 x Bar Muscle Up
*3 x Power Snatch EMOM (135/95)*
*15 MIN CAP*
Monday, August 20 2018
Priori Incantatem
12 MIN AMRAP:10 x Burpee Box Jump Over (24/20)
30 x Air Squat
10 x Power Clean (115/75)
Saturday, August 18 2018
Saturday Morning WOD
Friday, August 17 2018
Portkey
15 MIN EMOM:1 x Power Snatch
*Post Heaviest Load Lifted*
Then
4 Rounds:
4 x Snatch (85% of Best Snatch)
10 x Overhead Squat
50 x Double Under
*10 MIN CAP*
Thursday, August 16 2018
John Barron's B-Day WOD
'Muscle Up Biathlon'400M Run
18 x Muscle Up
400M Run
15 x Muscle Up
400M Run
12 x Muscle Up
*Run 200M Every Time You Break Up A Set*
*15 MIN CAP*
3 MIN REST
10-8-6-4-2
Squat Clean
Box Jump Over (40/30)
Men: 185/205/225/245/265
Women: 125/135/155/165/175
*12 MIN CAP*
Wednesday, August 15 2018
Beauxbatons
12-9-6Front Squat (155/105) [205/135]
Strict Handstand Push Up [45/25# Plate Deficit]
*9 MIN CAP*
Tuesday, August 14 2018
Durmstrang
Sumo Deadlift5-5-5-5-5
Then
42-30-18
Wall Ball (20/14) to 11/10ft
Hang Snatch (75/55)
Monday, August 13 2018
Wronski Feint
10-9-8-7-6-5-4-3-2-1:Toes 2 Bar
Deadlift (155/105)
*5 x Bar Facing Burpee After Each Set*
*13 MIN CAP*
Saturday, August 11 2018
Saturday Morning WOD
Friday, August 10 2018
Krum
200m Run40 x Wall Ball (20/14) 11/10ft
200m Run
30 x Ring Dip
200m Run
20 x Thruster (155/105)
200m Run
30 x Ring Dip
200m Run
40 x Wall Ball (20/14) 11/10ft
200m Run
*16 MIN CAP*
Thursday, August 9 2018
Veela
Push Press1-1-1-1-1-1-1-1-1-1
150 x Double Under
100 x Push Press
50 x Overhead Squat
Rx: (75/55)
*9 MIN CAP*
Wednesday, August 8 2018
S.P.E.W.
Every 6 MIN for 3 Intervals30 x Toes 2 Bar
20 x Burpee Box Jump Over (30/24)
10 x Snatch (135/95)
*Scale to complete work under 6 Min*
*If you cannot finish under 6 MIN, Rest 3 MIN and do 2 Rounds*
Tuesday, August 7 2018
Brittni's B-Day WOD
37 x Bear Complex (155/105) [205/135]*21 MIN CAP*
Monday, August 6 2018
Riverbluff
12 MIN AMRAP:20 x Deadlift (115/75)
15 x Box Jump (24/20)
10 x C2B Pull Up
Saturday, August 4 2018
Saturday Morning WOD
Friday, August 3 2018
Muscle Ups
3-3-3-3-3-3-3Push Press
Then
30 Muscle Ups
*10 MIN CAP*
*Sub 1:1 C2B & Ring Dip*
Thursday, August 2 2018
Lindsay Rogers' B-Day WOD
15 MIN to Establish 1RMBox Jump
*Standing Box Jump*
*Post Max Height*
Then
21-15-9
Taters (24/16kg)
Ring Dip
*7 MIN CAP*
Wednesday, August 1 2018
2018 CrossFit Games are here!
12 MIN AMRAP:12 x Push Up
9 x Box Jump (24/20)
6 x Reverse Front Rack Lunge (2 x 32/24kg)
