CrossFit 267 WOD | 10/17/17

WOD

Warmup

400 M Run 25 Ft Of.. Side Hip Pull Bear Crawl Spider Walk Lunges Reverse Bear Crawl Then Burgener Warmup

Strength

Snatch with Pause at Hang 2-2-2-2-2 Power Snatch no Pause 2-2-2-2-2

WOD

5 Minute AMRAP 6 Power Snatches (135/95) 6 Burpees OTB 2 Minute Rest 5 Minute AMRAP 6 OHS (135/95) 6 Broad Jumps    

CrossFit 267 WOD | 10/16/17

WOD
  1. Warmup
400 M run Tabata Air squats Kb sdlhp Frankenstein kicks Pushups

Strength

Deadlift We will be beginning a 10 week deadlift program. Percentages is based on your desired one rep max (20-40# above your current). Advanced athletes with a higher deadlift should go by 20# more.
(75%) x 2 reps (60%) 8 sets x 3 reps (90 sec rest b/w sets)

WOD

  • Fight Gone Bad!
  • Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit 267 WOD | 10/11/17

WOD

Warmup

400 m Run Coach’s Choice

Strength

Back Squat 5×5 at 80%

WOD

10 Muscle Ups 20 Supermans 40 KB Taters 80 Situps 40 Box Jumps (24/20) 20 KB Snatches 10 HSPU After WOD Skill Work Muscle Up Turnover 3×10 Lat Pull Downs  

CrossFit 267 WOD | 10/10/17

WOD

Warmup

400 M Run Bear Crawl Burpee Broad Jumps Reverse Bear Crawl Lunges Crab Walk

Strength

Find 1 RM Jerk

WOD

18 Minute EMOM Even Minute: 2 Strict Pullups + 2 C2B Pullups + 4 T2B Odd Minute: 3 Clean and jerks at 75% of 1RM
After wod skill work
Kipping on Rings

CrossFit 267 WOD | 10/9/17

WOD

Warmup

400 M Run 3 Rds 10 Good Mornings 10 Inchworms 10 Back Squats

Strength

Deadlifts 3×3 @ 75% Then 3×8 Weighted Good Mornings

WOD

4 Rds 400 m Run 10 Ring Dips 10 Deadlifts (225/155) 10 WB’s (20/14)

CrossFit 267 WOD | 10/12/17

WOD

Warmup

400 M run “Invisible Fran” 12-9-6 Thrusters Pushups Barbell Warmup with Coach

Strength

5×3 floor press heavy 5×3 strict press heavy Then 3×8 push press with heavy strict press

WOD

21-15-9 GI Janes Thrusters (115/75)

CrossFit 267 WOD | 10/13/17

WOD

Warmup

400 m Run Tabata Lunges Situps Inchworms Bear Crawl

Strength/ Skill

Snatch Work

WOD

Partner WOD around 800 m loop Farmer’s Carry to stop sign Goblet Lunges Uphill Overhead Carry Downhill

CrossFit 267 WOD | 10/6/17

WOD

Introducing First Friday!

The First Friday of every month will be an “Opens” style workout. Classes will be partnered up and “judge” each other and cheer each other on!
Warmup
400 m Run 3 Rds 5 Pass throughs 10 OHS to the Wall 10 Pushups 10 Lunges
Strength
Overhead Squats 5×3
WOD
“Baseline” 500 m Row 40 Air Squats 30 Sit ups 20 Pushups 10 Strict Pullups