CrossFit 267 WOD | 12/15/17

WOD

Warmup

Strength

Strict Press

5×10 at medium weight

WOD

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

CrossFit 267 WOD | 12/7/17

WOD

Reminder: Holiday Party is THIS Saturday!

No Olympic Lifting Class this Thursday or Saturday!
No Class Saturday January 9th!

Warmup

400 m Run

3 Rds
10 Pushups
10 Squats
10 Jumping Jacks

Strength

Build to WOD weight

Power Clean + S2OH + Back Squat

WOD

“Pearl Harbor 12.7.41”

Pearl Harbor 12.7.4 is dedicated to the memory of the 2,204 Americans who were killed during attacks on the United States Naval base at Pearl Harbor, Hawaii on December 7th, 1941.
For Time
12 Ring Dips
7 Power Cleans (165/105 lb)
41 Double Unders
12 Ring Dips
7 Back Squats (165/105 lb)
41 Double Unders
12 Ring Dips
7 Shoulder-to-Overheads (165/105 lb)
41 Double Unders

CrossFit 267 WOD | 12/6/17

WOD

Reminder: Holiday Party is THIS Saturday!

No Olympic Lifting Class this Thursday or Saturday!
No Class Saturday January 9th!

Warmup

400 m Run

25 ft of…

bear crawl
crab walk
inchworm
frog jumps
duck walk

Strength

Strict Press

5×5 @ Medium Weight

WOD

10–>1

Box Jumps (24/20)
SDLHP (95/65)

After Party

Mobility

CrossFit 267 WOD | 12/8/17

WOD

Reminder: Holiday Party is THIS Saturday!

No Olympic Lifting Class this Thursday or Saturday!
No Class Saturday January 9th!

Warmup

400 m Run/ 500 m Row/ 800 m Bike

3 Rds
10 Sansom Lunges
10 Situps
10 Thrusters

Strength

3×10 Back Squats @ 60%

then 3×5 Pause Back Squats @ 60%

WOD

600 m run
50 Deadlifts (155/115)
40 goblet lunges (53/35)
30 KBS
20 T2B
100 m sprint

CrossFit 267 WOD | 12/5/17

WOD

Warmup

400 m Run

3 rds
10 Air Squats
10 Second Isometric Lunge (each side)
10 Banded Pull Aparts
10 PVC pass Throughs

Strength

9 Minute EMOM

1 Power Snatch + 1 OHS in the hole + 1 Hang Snatch

WOD

4 Minute AMRAP

25 C2B pullups
Max Effort Burpees

3 Minute Rest

3 Minute AMRAP

20 Box Jumps (24/20)
Max Effort KBS (53/35)

After Party

*Focus on keeping back on floor

Deadbugs 3×10

Isometric Leg Raises 3×30 seconds

Side Plank 3×20 seconds

CrossFit 267 WOD | 12/4/17

WOD

Warmup

3 Rds
10 Good Mornings
10 Straight Leg Deadlifts
5 Broad Jumps

Strength

3 x 3 Coan Deadlift Week 8
Score Type:: Total Weight
Description:
(95%) x 2 reps
then
(70%) 3 sets x 3 reps (120 sec rest b/w sets)
Notes: Use Desired 1 Rep for %

WOD

Karen and Annie’s Night Out
Score Type:: Total Time
Description:
50-40-30-20-10
Wall Ball’s (20/14)
Double Unders (3x Singles/ 2x Double Single Combo)
Situps

CrossFit 267 WOD | 12/1/17

WOD

First Friday!

Warmup

400 M Run

3 Rds
5 Broad Jumps
10 Explosive Pulls
10 Good Mornings

Strength

Deadlift

(90%) x 2 reps
(75%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD

Open 13.2

10 Minute AMRAP

5 S2OH (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)

  • You must use the same weight for S2OH and Deadlifts!

 

 

CrossFit 267 WOD | 11/ 30/17

WOD

Warm-up

400 m Run

Barbell Warmup

Strength

9 Minute AMRAP

1 Clean Deadlift + 1 Hang Power Clean + 1 Pause Front Squat

WOD

5 Minute AMRAP

6 Power Cleans (185/135)
3 Muscle Ups*

2 Minute Rest

5 Minute AMRAP

3 Hang Power Cleans (185/135)
3 Strict HSPU

*Scale to C2B