CrossFit 267 WOD | 8/17/17

WOD

Warmup

400 M Run

3 Rds
10 Lunges
10 Inchworms
10 Burpees

Strength

8 Minute EMOM

1 Hang Power Snatch + 1 OHS + 1 Hang Snatch

WOD

3 Rds
100 M Run
10 Box Jumps (24/20)
10 Power Snatches (135/95)
10 Back Squats
1 Minute Rest

CrossFit 267 WOD | 8/16/17

WOD

Warmup

400 m run

Strength

9 Minute EMOM

1 High Hang Power Clean + 1 Front Squat + 1 High Hang Clean

WOD

5 Minute AMRAP
10 KB Swings (53#/35#)
10 Thrusters (115/75#)

2 Minute Rest

5 Minute AMRAP
10 Hang Power Cleans (115/75)
10 Front Squats

2 Minute Rest

5 Minute AMRAP
10 Burpees
100 m Run

CrossFit 267 WOD | 8/15/17

WOD

Warmup

400 m Run
“Annie and Karen’s Pregame”
3 Rds
10 Doubles or Singles
10 Situps
10 Air Squats

Strength

Deadlifts
5×3 @ 85%

WOD

“Annie and Karen’s Night Out”

40-30-20-10
Double Under’s
Situps
Wall Ball’s (20/14)

CrossFit 267 WOD | 8/14/17

WOD

Warmup
400 m Run

Tabata
Inchworms
Jumping Air Squats
Situps
PVC Pass Throughs

Strength

Strict Press
5×5 @ 75%

Then Push Jerk Technique Drill

WOD
21-15-9
T2B
Shoulder to OH (115/75)
Box Jumps (20/14)

EMOM 3 Burpees

CrossFit 267 WOD | 8/11/17

WOD

Warmup

400 m Run

3 Rds
10 Good Mornings
10 Supermans
10 Ft Bear crawl

Strength

Deadlifts

5×3 @ 80%

WOD

20 Minute AMRAP
(with a Partner)
3 Rope Climbs (15 ft)
6 Thrusters (115/75 lbs)
12 Weighted Situps (20/14)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

CrossFit 267 WOD | 8/10/17

WOD

Warmup

3 Rds
100 M run
10 PVC Pass Throguhs
10 Inchworms
10 Lunges

Strength

8 Minute EMOM

1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Power Snatch

WOD

5 to 1 then 1 to 5

Power Snatches (95/65)
Overhead Lunges

CrossFit 267 WOD | 8/9/17

WOD

Warmup

400 m run

3 Rds
10 Empty Bar Deadlifts
5 Hang Power Cleans
5 Burpees

Strength

Strict Press

5×3 at 65%

WOD

7 Minute AMRAP

5 Deadlifts (155/115)
3 Hang Power Cleans
1 Shoulder to Overhead

2 Minute Rest

7 Minute AMRAP

5 Box Jumps (30/24)
10 KB Swings (53/35)
15 Burpees