04/23/2014

Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00
600m Run
7 Bar Muscle Ups (15 Pull Ups)
15 Shoulder to Overhead 75/115 (65/95)

Weightlifting

Deadlift (5 x 3 Climbing)

04/22/2014


Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (Time)

10.9.8.7.6.5.4.3.2.1
Bar Over Burpee
Squat Clean 95/135 (65/95)

Weightlifting

Turkish Get Up (5 x 2 Climbing)

04/21/2014


Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (Time)

3 RFT
400m Run
15 HSPU
40 Double Unders

Weightlifting

Overhead Squat (5 x 3 Climbing)

04/19/2014

Main – WOD

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Metcon (AMRAP – Reps)

8 minutes to complete:
1600m Run (1000m)
155/255 (95/135) Deadlifts, max reps
Then, 10 minutes to complete:
1600m Run (1000m)
115/185 (75/115) Power Cleans, max reps
Then, 12 minutes to complete:
1600m Run (1000m)
95/135 (75/115) Front Squats, max reps

04/18/2014

Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

CrossFit Games Master Qualifier 14.4 (Time)

For Time:

100 Pull Ups
100 Wall Ball 14/20

Weightlifting

Clean (Power or Squat allowed)

04/17/2014


Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Fight Gone Bad (AMRAP – Reps)

Three rounds of max reps.
1 minute each discipline with a running clock.
Wall-ball Shots 14/20
Sumo deadlift high-pull 55/75
Box Jumps, 20″
Push-press 55/75
Row (Calories)
1-minute rest

04/16/2014

Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (Time)

4 RFT
10 Back Squat 80% of BW
400m Run
20 Med Ball Sit Ups

Weightlifting

Shoulder Press (5×3 Climbing – From Rack or Floor – No Split)

04/14/2014

Main – WOD

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Warm-up

Main Warm Up (No Measure)

200m Row
10 GHD Sit Ups
10 Hip Ext
10 Strict Pull Ups
10 Push Ups
10 Wall Ball
10 Rev Lunge to Sampson Stretch
10 PVC Pass Throughs
10 PVC OHS
10 Band Pull Aparts

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00
10 Power Cleans 95/135 (65/95)
30 Box Jumps 20/24
30 Double Unders

Metcon (No Measure)

EMOM 7:00
2 HSPU
7 TTB