CrossFit 267 WOD | 8/8/17

WOD

Warmup
400 m Run

3 Rds

10 Squats
10 Burpees
10 PVC Pass Throughs

Strength

Back Squat

5×3 at 80%

WOD

12 Minute AMRAP

50 Wall Balls (20/14)
90 Double Unders (180 Singles)
5 Muscle Ups

* Scale Muscle ups to C2B pullups

CrossFit 267 WOD | 8/7/17

WOD

Warmup

400m Run

Burgener Warmup for Power Clean

Strength

Find a heavy Power Clean

with time remaining review kipping t2b- stringing reps together

WOD

11 Minute EMOM

5 T2B

Max rep Power Cleans with remaining time

Score= Total Weight Lifted

CrossFit 267 WOD | 8/4/17

WOD

Warmup

400 m Run

Tabata

Air Squats
Lunges
Pushups
Tuck Jumps

Strength

Strict Press

5×5 @ 60%

WOD

3 Rounds
400 meter Run
24 Box Jumps (24/20 in)
11 Front Squats (155/105 lb)
2 Bar Muscle-Ups *Scale to 5 Ring Dips or Box Dips

CrossFit 267 WOD | 8/2/17

WOD

Thank you everyone who participated in the survey. We are in the process of looking at results to add more class times. In the meantime we will be adding in a pre-structured lifting cycle and 5:30 AM classes daily.
In upcoming month’s we will be using a variation of the Wendler Cycle. The Wendler Cycle is a great weightlifting program to help increase muscle. Movements will be on different days to ensure variety in the programming. Show up more often to build more strength! Starting this month we will also be adding in a monthly skill. This month is kipping. We will work on kipping to help you get your first knees to elbow, toes to bar, pullup, muscle up etc. Prepare your hands to be on the pullup bar more often! Invest in a pumice stone to keep calluses down. We also have WOD N Done for sale to help to prevent rips.

Also with increased athlete performance, RX Standards will be increased meaning if you are used to going RX, you might have to scale some WODs. You are not getting weaker, workouts are getting harder. This is to constantly give you a challenge to help you to continue to improve. Remember good changes come when you step out of your comfort zone!

Warmup

400 m run

3 Rds
10 Situps
10 Empty Bar Strict Press
10 Empty Bar Good Mornings

Strength

Deadlift

5×5 @ 75%

WOD

3 RDS
5 Floor Press (155/105)
10 Floor Wipers (155/105)
200 M Run
10 Deadlifts (155/105)
5 Push Jerks (155/105)
200 M Run

CrossFit 267 WOD | 8/1/17

WOD

Warmup

400 M Run

Roxanne

Then Burgener Warmup P. Snatch
Strength

8 Minute EMOM

1 Hang Power Snatch + 1 Power Snatch + 1 OHS with 3 second Pause at bottom

Skill

Kipping for T2B
Focus on getting higher and still pulling chest through

WOD

As Many Reps as Possible in 18 minutes
15 Burpees OTB
12 Power Snatches (115/75 lbs)
9 Toes-to-Bar

CrossFit 267 WOD | 7/31/17

WOD

Thank you everyone who participated in the survey. We are in the process of looking at results to add more class times. In the meantime we will be adding in a pre-structured lifting cycle and 5:30 AM classes daily.

In upcoming month’s we will be using a variation of the Wendler Cycle. The Wendler Cycle is a great weightlifting program to help increase muscle. Movements will be on different days to ensure variety in the programming. Show up more often to build more strength! Starting this month we will also be adding in a monthly skill. This month is kipping. We will work on kipping to help you get your first knees to elbow, toes to bar, pullup, muscle up etc. Prepare your hands to be on the pullup bar more often! Invest in a pumice stone to keep calluses down. We also have WOD N Done for sale to help to prevent rips.

Warmup

400 M Run

Strength

Back Squat

5×5 @ 65%

Skill

Banded Kipping Drill
Learning to Pull Chest Through

WOD

Karen (Intermediate and Advanced)

150 Wall Ball’s for time (20/14)

Beginner

75 WB’s for time

3 Minute Rest

Then

3 x 200 M Sprint w/ 200 M walk in between

CrossFit 267 WOD 7/28/17

WOD

Warmup

400 M Run

3 Rds

5 PVC Pass Throughs
5 Power Snatches
10 Air Squats

Strength

10 Min EMOM

High Hang Power Snatch + Hang Power Snatch + Power Snatch

WOD

For time

80 Squats
70 Butterfly Situps
60 KBS
50 Supermans
40 Mountain Climbers
30 Pushups
20 Power Snatches (95/65)
100 M Sprint