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

 

CrossFit 267 WOD | 11/17/17

WOD

Warmup

400 m Run

3 rds

10 Half Supermans
10 Hollow Rocks
10 Split Lunges

Strength

Deadlift- % based on desired

(80%) 3 sets x 3 reps (65%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD

 

15 Minute EMOM

Minute 1: 20 WB’s (20/14)

Minute 2: 15 T2B

Minute 3: Cal Row (15/12)

CrossFit 267 WOD | 11/16/17

WOD

Warmup

400 m Run

Barbell Warmup w/ Power Snatch Focus

Strength

8 Minute Emom

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

Advanced Level: 1 High Hang Power Snatch + 1 Power Snatch w/ Pause at knee + 1 Snatch Balance

THEN ROPE CLIMB WORK!!!

WOD

3 Rounds

1 Rope  Climb
200 Meter Run
30 Double Unders (60 Singles/ 45 Double & Singles)
9 Hang Power Snatches (75/55)

CrossFit 267 WOD | 11/15/17

WOD

Warmup

400 M Run

3 Rds
10 Sansom Lunges
10 Squats in the hole
5 Pushups

Strength

Back Squat

85% 3×3

Then Pause Back Squats with same weight

3×5

WOD

7 Minute AMRAP

5 SDLHP (115/75)
5 Strict HSPU

After Party

Mobility

CrossFit 267 WOD | 11/14/17

WOD

Warmup

400 m Run/ Row

3 Rds
10 Air Squats
5 Burpees
5 Inchworms

Burgener Warmup

Strength

Clean + jerk

3+2 @ 50%
3+2 @ 60%
2+2 @ 70%
2+1 @ 80%
2+1 @ 85%
2+1 @ 80%
2+2 @ 70%
3+2 @ 60%

WOD

400 m Run
9 Squat Cleans (115/75)
21 Wall Balls (20/14)
200 m Run
7 Squat Cleans
15 WB’s
100 m Run
5 Squat Cleans
9 Wall Ball’s

CrossFit 267 WOD | 11/13/17

WOD

Warmup

400 m Run/ Row

Dynamic Mobility

WOD

“Jack”

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

We will attempt to honor our heroes and all veterans today. While doing this workout, keep in mind what men and women have done and what others continue to do each day, who are in the military, law enforcement and fire department! THANK YOU!

20 min AMRAP

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

After WOD

Shoulder Mobility