Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | Opens 15.5 5/27/14

Dynamic Mobility Warmup Strength / 5x5 Continued Back Squat Strict Press Deadlift Workout 15.5 Variations Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Scaled (Scaled Men, Scaled Masters Men...

CrossFit 267 WOD | 3/26/15

Dynamic Mobility / Warm Up 4 Minute AMRAP 10 right arm KB/DB Snatches from the ground, go light 10 keft arm KB/DB Snatches from the ground, go light 20 Jumping Split Lunges Learn and Practice the Snatch 8 Minute EMOM Start @ 50% work up in weight each minute to comfortable heavy...

CrossFit 267 WOD 3/24/15 | Chipper

Dynamic Mobility Warm Up 1 Round. 50 Russian Kb Swings Light - Go unbroken 30 Situps 20 Wallballs Skills Tabata 1 Minute on 30 Seconds switch Stations 8-12 Minutes- Coaches Decision  Kipping T2B Or Kipping Knee Raises Double Unders Handstand Pushup /Handstand Hold OR Wall Walks if you dont have a handstand WOD: Chipper. 20 Minute...

CrossFit 267 | WOD: Opens 15.4 3/20/15

Dynamic Mobility / Warm up Jump Rope!! Minimum 3 Minutes Strength Back Squat Bench Press Barbell Row OPENS WOD 15.4 Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54) Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3...

CrossFit 267 WOD | 3/19/15

Dynamic Mobility / Warm Up Perform 3 Rounds 15 Jumping Air Squats 30 Second Hollow Hold 30 Second Superman SKILL WORK: Learn and Practice the T2B Technique Fins MAX height Box Jump by using plates on top of boxes if needed. WOD: AMRAP 14 Minutes 1.2.3.4.5...

CrossFit WOD 3/18/15

Dynamic Mobility / Warm Up Run 400M or Row 500 M or Jump Rope Strength: Backsquat Strict Press Deadlift WOD: AMRAP 12 Minutes: 15 Deadlifts (95# / 65#) 10 Hanging Power Cleans (95# / 65#) 5 Shoulder-to-overheads (95# / 65#) ...

CrossFit WOD 3/17/15 St. Pattys Day!

Dynamic Mobility / Warm Up Gymnastic Skill Work Learn and Practice the Kipping Pullup / Butterfly Learn and Practice HSPU / Kipping HSPU WOD: 17 Minute CAP 3 Rounds for Time 200 M Run (If weather permits, sub for 50 singles) 17  HSPU (total) (44/35) 17  Strict Abmat Situps 17 KB Front Rack Lunges (total) 17  Pullups 17  Burpees 200 M Run Core Cash Out: 3...

CrossFit 267 WOD: 3/16/15

Dynamic Mobility / Warm Up Run Row or Jump Begin 5x5 Program Back Squat Bench Press Barbell Row WOD: OPENS WOD 15.3 14 Minute AMRAP 50 Wallballs 20/14 200 Single Unders COMPETITION LEVEL ONLY WOD: 14 Minute AMRAP 7 Muscle ups 50 Wall Balls 20/14 100 Double unders...