CrossFit 267 WOD | 6/13/17

WOD

Warmup

400 m run

10 situps
10 Lunges
10 KBS
10 Air Squats

Strength/ Skill

Double Under work
then review WOD movements

WOD

400 m Farmer’s Carry (53/35)
10 T2B
20 Deficit Pushups (25/10)
30 KB Snatches (53/35)
40 Goblet Lunges (53/35)
50 KBS (53/35)
60 Double Unders (180 singles)
70 Air Squats

CrossFit 267 WOD | 6/12/17

WOD

Warm-up

400 m run

25 ft of

2x

Inchworms, bear crawl, lunges, quad stretch

Strength

Back squat

5×5 at 75%

WOD

Fran

21-15-9
Thrusters (95/65)
Pullups

*Write down time then rest 2 minutes

Then run a mile for time

CrossFit 267 WOD | 6/9/17

WOD

NO 7 PM CLASS TODAY!

Warmup

3 RDs

10 empty bar deadlift
10 empty bar good mornings
5 empty bar back squats

400 m run

Strength

Find 1 RM Deadlift

WOD

12 min AMRAP

12 C2B
8 Deadlifts (245/165)
12 HSPU
8 Deadlifts

CrossFit 267 WOD | 6/8/17

WOD

Warmup

4 rds

100 m run
5 pvc thrusters
5 lunges (each leg)
5 hollow rocks

Strength

Power Snatch
Drill with PVC

8 min emom

1 Snatch grip Deadlift + 1 Hang Power Snatch + 1 Power Snatch

WOD

3 rds
400 m run
1 legless rope climb
5 thrusters (95/65)
7 front rack lunges (95/65) (each leg)
9 hollow rocks

CrossFit 267 WOD | 6/7/17

WOD

Warmup

400 m run

2 rds
5 inchworms
Arm Circles- big, small, forward, back
Duck walk

Then as a group

Power Clean Barbell Warmup

Strength

Power Clean

5 x 2 at 80% of 1 rm

WOD

10 Minute AMRAP
1 Unbroken Bear Complex (135/95)
10 Burpees OTB

Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press

L1

10 Minute AMRAP
1 Unbroken Baby Bear Complex
10 Burpees OTB

Baby Bear Complex= 1 Power Clean + 2 Front Squats + 2 Push presses

CrossFit 267 WOD | 6/6/17

WOD

Warmup

400 m run

2 rds
10 pushups
10 Banded Squats
Banded Shuffle
Crab Walk

then

How to activate lats in a strict pullup

Strength

10 minute alternating EMOM

even: 10 Floor press
odd: 5 strict pullups (focus on engaging lats)

WOD

Tabata

KB weight stays same throughout wod
(53/35)

Tabata KB Swings
rest one minute
Tabata Alternating Clean and Jerks
Rest one minute
Tabata Goblet Squats

CrossFit 267 WOD | 6/5/17

WOD

Warmup

400 m run

25 ft of…
Ape walk
Bear crawl
Frankenstein
Butt kicks
Knee hugs
One legged seat
Calf grazes

Push press drill. Work on dip.

Strength

Push press

Work to a heavy set of 3

WOD

“Dirty 30”

30 Box Jumps (24/20 in)
30 Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders (60 singles)

Elite: filthy 50
*Must be able to do 15 wbs unbroken, doubles, 15 unbroken pullups, 30 unbroken kbs
Beginner: messy 15

CrossFit 267 WOD | 6/2/17

WOD

Warmup

400 m run

“Roxanne”

Strength

Sled Push 50 m x 2

+ 4 point Shuttle Sprints x 2

WOD

AMRAP in 20 minutes
5 Deadlifts (115/75 lbs)
5 Hang Power Cleans (115/75 lbs)
5 Front Squats (115/75 lbs)
5 Push Press (115/75 lbs)
5 Back Squat (115/75 lbs)