Catch Me If You Can
Warm up: 2 Rounds, :30 each station Jump Rope Squats Sit ups Burpees Skill: Pull ups WOD: AMRAP 3 Pull ups 6 Push ups 12 Walking Lunges GAME!!!!
A) Oly: Power Snatch + OHS; find heaviest for the day B) Metcon: 10 RFT 3 power snatch (135/95) 3 OHS 100m run Target: 12min Cap 18min Score: PS+OHS, metcon time
Skill: Tabata MashUp x 2 (16 rounds)* Wall Sit Hold (at or below parallel) Plank Hold (on hands) *class penalty every time a person comes out early (1 burpee) WOD: For time 75 ft Bear Crawl 50 Jump Ropes 25 Knee Raises 5 Rope Climbs (sub 10 rope up downs)…
A) Find today’s heaviest Snatch B) CF Metcon C) Ring Muscle ups: 5 sets of 4 - 7
Strength: Front Squat 5 x 5 @70-80% of 5 rm WOD: Francis 21-15- 9 Pull Ups (sub bands jumping pullups challenging ring rows) DB Front Squats 25-30/15- 20 Score: Front Squat wgt/ Francis time
A) Endurance: Row 2k B) Metcon: 12min AMRAP 2 Rope Climb 6 db row (do not have to alternate) (35-50 / 20-30) 6 db power clean (one head touches floor) Score: 2k row, metcon rounds + reps
Skill: Every 2 min and 30 seconds for 8 rounds 200 m run WOD: Partner AMRAP 18 1:1 Broken up how you like. 30 KB Swings 35/25 30 Box Jumps 20/16 (scale up as needed) 30 Cal AAB Score: Score is slowest run/ team rounds and reps.
What brought me into CrossFit was trying to find something to fill the void of not playing softball anymore. I needed something that was slightly competitive and would keep pushing me every single time I came in to workout. My first impression was that I was a little intimidated but…
Pancakes and Waffles
Warm up: Duck, Duck, Goose Skill: Rope Pulls and Foot Clamps for rope climbs WOD: AMRAP 3 Rope Pulls 30ft Farmers Carry 9 Burpees GAME!!!!
A) Strength: Back Squat; 5 RM retest B) Metcon: AMRAP 14min 50 wallballs (20/14) 40 SDHP (95/65) 30 MB (squat) Clean (20/14) 20 S2O (95/65) 10 MB Sit ups (20/14) Target: at least 1 completed round Score: 5RM Back Squat, total reps completed (1rd is 150)