CrossFit 267 WOD | 11/28/17

WOD

Warmup

400 M Run

3 Rds
10 Calf Pulses
10 PVC Pass Throughs
10 Banded Pull Aparts
10 Banded OHS

Strength

Build to Heavy

1 Snatch Pull + 1 Power Snatch + 1 OHS

WOD

12 Minute EMOM

Minute 1: 6 Power Snatches + 3 OHS (135/95)
Minute 2: 10 Cal Row/ Bike
Minute 3:  5 Shuttle Sprints

 

CrossFit 267 WOD | 11/29/17

WOD

Warmup

400 M Run/ 500 m Row

2 Rds
5  KBS
5 Lunges (each)
5 Situps
5 WB’s
5 Burpees

Strength

Strict Press

Find 1 RM

WOD

“Filthy 50” or “Dirty 30”

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

CrossFit 267 WOD | 11/23/17

WOD

Warmup

400 m Run

Dynamic Mobility

Strength

9 Minute EMOM

1 Hang Power Clean + 1 Power Clean + 1 Jerk

WOD

4 Rounds
6 Box Jumps (30/24)
4 Hang Power Cleans (165/125)
2 Jerks (165/125)
100 M Sprint

 

After WOD

Mobility

CrossFit 267 WOD | 11/23/17

WOD

Important Reminder!!

NO NIGHT CLASSES TOMORROW!

Black Friday Schedule: 6:30, 9:30, 10:30

“THE GOBBLER”
for time, with a partner:
Run 200m (together)
100 Double-Unders/300 singles
Run 200m
100 Sit-ups
Run 200m
100 Pull-ups
Run 200m
100 Wall-Balls 20/14
Run 200m
100 Burpees
Run 200m
100 KB Swings 55/35
Run 200m
100 second plank hold
Run 200m
100 K2E

CrossFit 267 WOD | 11/22/17

WOD

Warmup

400 m Run

3 Rds

10 Empty Bar St. Leg Deadlifts
10 Back Squats
10 Good Mornings

Strength

(85%) x 2 reps (70%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD

400m Run

then

15-12-9
Deadlifts 225/155#
Box Jumps 24/20″

12-9-6
Front Squats 135/95#
Chest to Bar Pullups

then

400m Run

CrossFit 267 WOD | 11/21/17

WOD

Warmup

400 m Run

3 Rds
5 Pass Throughs
10 PVC OHS
10 Banded Pull Aparts
5 Broad Jumps

Strength

9 Minute EMOM

Beginner: 1 High Hang High Pull + 1 High Hang Power Snatch + 1 OHS

Advanced: 1 High Hang Power Snatch + 1 High Hang Snatch + 1 Snatch balance

WOD

600 Meter Run
21 Power Snatch (135/95)
600 Meter Run
21 Overhead Squats (135/95)
600 Meter Run
21 Hang Squat Snatch (135/95)

CrossFit 267 WOD | 11/20/17

WOD

Warmup

400 M Run/ 500 m Row

3 Rds
5 burpees
10 Air Squats
10 Kb SDLHP

WOD

“The Sweaty Pig”

18-15-12-9-6-3

Burpee Box Jumps (24/20)
KB Swings
Mountain Climbers (Each Leg)
SDLHP (95/65)
WB’s (20/24)

Skill

Kipping