Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit WOD | 7/7/15

Dynamic Mobility / WarmUp 2 Rounds 200M Run 30 Hollow Rocks (1 Minute Hollow Hold) No Strength: Skill Work T2B Progression WOD: 8 min AMRAP 10 Burpees Over the Barbell 30 DU's or 60 Singles Rest 3 minutes and then. . . 5min AMRAP 4 Thrusters   #115/75 8 T2B Add TOTAL Rounds for Score  ...

CrossFit 267 WOD | 7/6/15

Dynamic Mobility / Warm Up Run 200 Meter 2x1 Minute Planks - Rest 30 Seconds inbetween sets Strength: 7 Minute EMOM Work to Heavy 3 Power Cleans + 2 Front Squats + 1 Push Press WOD: AMRAP 3min (5 Rounds) 3 Strict L-Sit Pull Ups 6 Deficit Push Ups (45/25) 9 Air Squats Rest 1 min  ...

CrossFit 267 WOD | 7/3/15

Dybamic Mobility / Warm Up 200 M Run/Row Skill: Work With Coaches on Rope Climbing! WOD: Lumberjack 20 20 Deadlifts (275/185lbs) Run 400m 20 KB swings (53/35) Run 400m 20 Overhead Squats (95/65lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20") Run 400m 20  Squat Cleans (95/65lbs each) Run 400m...

CrossFit 267 WOD | 7/2/15

Dynamic Mobility/Warm Up 400 Meter Run 1 Minute Ass 2 Grass Hold 5 Minute EMOM Back Squats @ 65% 5 Reps WOD: For Time: 25 Minute CAP 21-18-15-12-9-6-3 Thrusters (95# / 65#) Bar-facing Burpees...

CrossFit 267 WOD | 7/1/15

Dynamic Mobility / Warm Up 3 Rounds of Cindy + 200 M Run Cindy = 5 Pull Ups 10 Push Ups and 15 Air Squats THEN: 15 minutes Find heavy 3 rep power clean (touch & go) WOD: For Time 21-15-9 pull-ups power cleans 135/95 box jump overs 24/20...

CrossFit 267 WOD | 6/30/15

Dynamic Mobility / Warm Up Shoulder Mobility Work 400 M Run Strength: 7-6-5-4-3-2-1 Chin Ups (Reverse Grip) Strict HSPU WOD 14 Minute AMRAP 20 Medball cleans + wallball (1 movement) 20/14 15 KBS 53/35 10 HSPU 5 Burpee Box Jumps 24/20...

CrossFit 267 WOD | 6/26/15

Dynamic Mobility / Warm Up 400M run Mobilize Hamstrings/Lower Back Strength: Spend 12-15minutes Find 1RM, 3RM OR 5RM Deadlift Warm up your back! Work with coach to develop a Rep Scheme WOD: "Diannie" 21-15-9 Deadlifts (225/155) HSPU Rest 1 Minute 50-40-30-20-10 Situps Double Unders  ...

CrossFit 267 WOD | 6/25/15

Dynamic Mobility / Warm Up 400M RUN 50 Back Extensions (Super Mans) Strength: Back Strength Alternating 10 Minute EMOM EVEN MINUTE Barbell Row 5 quick singles @ 75% (Heavy) – rest 1 mins between sets. ODD MINUTE 5 Strict Pull Ups With the Last Repetition being a SLOW descend WOD: For Time 50 Walking Lunges...