CrossFit 267 WOD | 5/25/17

WOD

Warmup
400 m run

4 RDS

10 single unders
5 Supermans
5 jumping air squats

Strength
Deadlift

3×5 at 75% of 1rm

16 minute emom

12 Box jumps (20/14)
30 Double unders
10 Cal row
15 Goblet squat (53/35)

CrossFit 267 WOD | 5/24/17

WOD

Warmup

400 m run

3 rds

5 inchworms
10 jumping jacks
25 ft bear crawl

Strength

Strict press

5×5.. work up to heavy

Then 3×8 push press at same weight

WOD

Lady luck

13 minute amrap

7 pullups
13 push press (95/65)
7 lunges
13 floor wipers
400 m run

CrossFit 267 WOD | 5/23/17

WOD

Warmup

400 m run

3 rds
10 air squats
10 situps
10 pushups

Strength

Tempo front squat

22-2 tempo
5×2 rep scheme

WOD
100 wall balls (20/14)

Every time you drop the ball…
5 burpees

12 minute time cap

CASH OUT

Death by burpees

CrossFit 267 WOD | 5/21/17

WOD

Dynamic Mobility / Warm Up

4 Minute Core Prep AMRAP
100m run
30 sec. Hollow Hold
10 Super Mans

8 Minute EMOM Warm Up

Minute 1: 8 Stiff Legged Deadlifts
Minute 2: 8 High Pulls
Minute 3: 6 Power Cleans
Minute 4: 6 Push Presses
Repeat

6-8 Sets: 2 Power Cleans & 1 Jerk
Work Up to slightly Heavy, but not to the point where technique breaks down

WOD: 22 Minute Cap
For Time:
800m Run
21 Clean and Jerks (135/95)
600m Run
15 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)

L1:
600M Row
21 Power Cleans 65/35
400m Row
15 Power Cleans
200M Row
9 Power Cleans

CrossFit 267 WOD | 5/19/17

WOD

Dynamic Mobility / Warm Up

Prep for an Awesome/Mobile Front Rack Position

Barbell Warm Up for Cleans…

Strength:

Work to a heavy single Hang Clean (Catch in Squat) LEEEEETS GOOOO HEAAAAVY!

Begginers:

10 Minute EMOM
Perform 1 Hang Power Clean + 2 Front Squats

WOD | 11 Minutes Total

5 Minute AMRAP
5 Hang Power Clean and Jerks 115/85
5 Burpee OTB

1 Minute Rest

5 Minute AMRAP
5 Front Squats 115/85
5 Broad Jumps

CrossFit 267 WOD | 5/18/17

WOD

Warmup

400m run/ row

4 RDS
5 situps
5 squats in the hole
5 pushups

Strength

Back squat

Work up to a heavy set of 5
5×5

WOD

3 RDS
200 m run
15 box jumps
15 wall balls
15 kbs

Beginner

3 RDS
200 m run
15 step ups
15 air squats
15 kbs

CrossFit 267 WOD | 5/17/17

WOD

Dynamic Mobility / Warm Up

3 Stations,
2 Rounds 45 Seconds at each station , 15 Second Change

Rowing
Inch Worms
Static Hold Hanging L-Sit or Tuck Hold

Technique Development:

The Kip and how it applies to T2B and PullUps

Hollow/Arch Work

WOD:

Teams of 3 AMRAP in 25 min 400m Wallball Carry 20/14 (all 3 partners run, switch of bag as needed) 60 Knees to Elbows* 60 Overhead Squats (135/95)* 60 Burpees* *One person working at a time

TO SCALE THIS WOD…

K2E -> Hanging Knee Raised -> Leg Raises on the Ground
OHS -> Back Squats or Goblet Squats
Burpess….Burpees.

CrossFit 267 WOD | 5/16/17

WOD

Warmup

400 m run

Tabata
Jumping jacks
Sansom lunges
Windmills
Butt kicks

Then barbell warmup

Strength

10 minute emom

1 power clean + 1 front squat + 1 clean

Beginners: 3 power cleans

WOD

“Annie cleans up”

50-40-30-20-10

Double unders (X3 singles)
Situps
5 squat cleans (155/105)

Beginner:
50-40-30-20-10
Single unders
10 situps
5 power cleans