1. Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.
Record total meters.
2. Conditioning
3 Rounds:
500 Meter Row
12 Push Jerks (135-155/95-105#)
15 T2B
5 rounds for time
35 Double unders
Run 200 m
**200m run is from the east man door to the end of the old building and back.
Quick and easy WOD so take some time afterward to work mobility.
We have been cuing a lot on rowing lately and here is a great video to help with some common errors we have been talking about- please watch. Practice this during wod today and strive to be better with technique. With technique improvements will come!
http://library.crossfit.com/free/video/CFJ_AF_Shane_CommonErrors.mov
1.Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
2. Conditioning
“Tricicle”
EMOM 18:
Min 1: 15-25 Russian KB Swings (70/53#)
Min 2: 12-15/8-12 Cal Bike
Min 3: Row for Max Calories*
*Score = Total calories after 6 rounds
3. Midline
accumulate a total of 1-1:30 minutes of l-sit on pbars
1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Gymnastics Conditioning
1-6 strict mu if you can do them or transition work
12 strict c2b
18 strict pull ups
21-15-9
Clean, 135# / 95#
Ring Dips
full clean on these today
Conditioning
For time:
1 Round EVA:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
1 Round: KELLY w/bike
30 Cal Bike
30 Box Jumps (24/20″)
30 Wallballs (20/14#)
1 Round EVA:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
12 DAYS OF CHRISTMAS”
1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (24,20)
10 Wall-Balls (20# / 14#)
11 KBS (53# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
Metal Dragon version
1 mu
2 pwr snatch 135/95
3 hspu
4 ctb
5 ttb
6 burps
7 alt pistols
8 jump lunge
9 box jump 36/30
10 wb 25/16
11 kb 2/1.5
12 thrusters 135/95
1 Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (24,20)
10 Wall-Balls (20# / 14#)
11 KBS (53# / 35#)
12 Thrusters (95# / 65#)
This workout is done just like the song….Round 1 = 1 Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.
Yes, we’re doing it on Friday for those that can’t come in on Saturday. This song will play every other song on the mix. You have the power to make it stop. Just finish the WOD:https://www.youtube.com/watch?v=PA6QsHdXwdI
SAT. AM 10am-12 is 12 Days of Christmas wod! Come warm up and we will ALL go at same time 🙂 Sunday gym Closed.
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/2)3
4. Conditioning
5RFT:
20 Calorie Row
10 Thrusters (105-115/75-85#)
*pick a weight where you know that the thrusters will be broken in no more than 2 set’s preferable the 1st 2 sets ub
SAT. AM 10am-12 is 12 Days of Christmas wod! Come warm up and we will ALL go at same time 🙂 Sunday gym Closed.
1. Power Clean
(65%/2)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/2)3
4. rope climb practice. Get 5-10 in or rope pulls from floor to standing x 20
5. Conditioning
2RFT:
15 Calorie Row
15 Kipping HPSU
15 C2B
Rest :15 seconds
15 C2B
15 Kipping HPSU
15 Calorie Row
Rest 1:00