WOD 5/30

A.
Skill Practice Warm Up: Spend 6 minutes doing 3 sets of 3-5 ‘ring outs’ (think of an ‘ab wheel’ on the rings)

 

B. 12:00 E202
Power Snatch x1-2×6 @ 90% (Sets across)
*goal is 2 reps / set

 

12-10-8-6-4-2
DB ground to overhead @ 45 / 30 /15
20′ out, 20′ back lateral shuffle x 3 round trips between DB sets.

Scaling Guide:

– 5 – 10 minutes,
– you should be done with the first two rounds in 3-4 min.

 

Optional ‘Cash Out’:
max calorie row or airbike, 4 minutes

WOD 5/29 – Memorial Day Hours

CrossFit Austin will only be running 9 &10 am classes today. Come hang out with Coach Wes!

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

*Time recorded.

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WOD 5/27

PRACTICE FOR INDEPENDENCE DAY MURPH EVENT! – Stay tuned next week for registration and details for our annual Independence day Murph event. This year it will be on Saturday, July 1st. Save the date!

Murph

1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

OR

“Team Murph”
With a partner, split the full Murph workout up to finish in the fastest time possible.

*Pre test
*time recorded

Scaling Guide:
– 40 – 70 minutes
– Scale-up: 20 lb vest (must bring your own)

 

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WOD 5/26

A. In 15:00
Build to 90-100 for a single in the Power Snatch

B. With a Partner
Row Relay
500 M Row
400 M Row
300 M Row
*Rest the amount of time if takes your partner to finish their row. Every one completes all the rows.
*Time Cap 15:00
*Total time recorded

rest  1:00 (+any remaining time under the time cap)

4:00 AMRAP
12 db snatches
6 TTB
100m run

 

WOD 5/25

A.
16:00 EMOM
Min 1 – 1 Jerk @ 65-75%
Min 2 – 3/arm DB Split Squats
*Sets across for both exercises

B. “Open 11.6 / 12.5”
7:00 AMRAP
3 Thrusters @ 100 / 65 / 35
3 Chest to bar pull ups (scale: Ring rows)
6 Thrusters
6 Chest to bar pull ups
9 thrusters, 9 c2b, 12 thrusters, 12 c2b, etc…
*total reps recorded

Optional ‘Cash Out’:
4:00 AMRAP
100m farmer carry,
15 wall ball

WOD 5/24

A. 10:00 E202
5 pos. Squat Clean x2x5
*build to 50-60%

*5 Positions:
1. Below Knee
2. Above the Knee
3. Hip
4. Power
5. Squat

B. 5 rounds
4 squat cleans @ 135 / 85 / 55 (power clean to front squat acceptable)
8 Ring push-up
100m farmer carry @ 45 / 25 / 20
16 burpees
*time recorded

 

WOD 5/23

A. 18:00 E3O3
Power Snatch x1-3×6 @ 90-100%
*Use the same weight as Thursday goal is 3 but stay at 1-2 reps if 3 gets sloppy.

B. 6 minute AMRAP
8 Left hand dumbbell Power Snatch @ 45 / 20 / 10
30’ Left Hand dumbbell Overhead Lunge (Same)
8 Right Hand dumbbell Power Snatch (Same)
30’ Right Hand dumbbell Overhead Lunge (Same)
100m Sprint
*rounds + reps recorded

Scaling Guide: 2.5 – 5 rounds, about 1:45 per round

WOD 5/22

A. Skill Practice Warm Up: Spend 8 minutes working up to a challenging Thruster out of the rack (80-90%).

14:00 EMOM
Min 1 – 2 Front Squat
Min 2 – 3 Strict WTD Pull-ups
*Build each set, goal is to work to a heavy challenging weight but does not have to be a max

B. GI Jane
100 Burpee Pull-ups for Time
*time recorded
*Cap 15:00

Scaling Guide:
– 10-15 minutes, about 8 reps a minute.
– Scale to 75 then 50 total reps.
– Jump or kip only no bands today

Optional ‘Cash Out’:
3 Rounds
15 Heavy Russian KBS
15 box jumps

NEXT WEEK – MONDAY, MAY 29
CFA WILL BE OPERATION 9 & 10 AM CLASSES ONLY

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WOD 5/20

800m run

Then 5 rounds:
30 toes-to-bar (Scale: 40 sit ups)
80′ single arm OH KB walk @ 24K / 16K / 12K
30 muscle cleans @ 95 / 65/ 35
30 push press @ 95 / 65/ 35

then:
800m run


*TTB, Muscle Clean, Push Press one person works at a time, split reps anyway you see fit.
*Runs & OH KB carry both partners do all the work listed at the same time

 

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WOD 5/19

A. Spend 10 minutes working up to a challenging (60-80% of max front squat)
2 rep pause front squat
*pause in the bottom for 3 seconds

B. 4 rounds for time.
10 front squats @ 135 / 85 / 55
40′ bear crawl
30 single arm KBS @ 24K / 16K / 12K
40′ bear crawl
20 wall ball @ 20lb/10′, 14lb/9′, 10lb/ 8′,
1:00 rest
*Time recorded
*25:00 Cap


Scaling Guide:

– 18 – 24 minutes, about 5 minutes per round including the rest.
– Scale Up: 155lb bar, 20′ handstand walk instead of the 40′ bear crawls

 

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