CrossFit215  /  Blog  /  2012  /  June

WOD Archives: June 2012

Saturday 6/30/2012

Fitness 25 Min AmRap 6 db/kb push press 9 Ring Rows 20 Jump Rope Singles *every 5 Mins run 200m Performance 25 min AmRap 9 Push Press (115/75) 6 CTB pull-ups 30 Double Unders *every 5 Mins do a 50m Farmers carry (70/50#) Competition A. Snatch 1RM B. Clean & Jerk 1RM C. 21-15-9 OHS 135/95 CTB Pullups D. Accumulate 3 Mins in an L-Sit MORE »

Friday 6/28/2012

Fitness A1. Deadlift 3 x 10 TnG Reps, R1 A2. Bench Press 3 x10, R1 A3. FLR on Rings, 3 x 45s Accum + 12 Min AmRap 6 Hang Power Cleans 10 Wall Balls Performance A1. Deadlift 3.3.2.2 R1 A2. Bench Press 5.5.3.3 R2 + 5 Rounds 10 Power Cleans (135/95#) 15 Wall Balls Competition A. Back Squat R2 4×4 @ 70%, 75%, 80%, 85% B. Front Squat R2 4×5 @ 60%, 65%, 70%, 70% C. 4 Rounds: 50 Double Unders 10 Box Jumps (30/24″) R30 Max Reps HSPU R1 MORE »

Thursday 6/28/2012

Warm Up 5 Mins Double Under Work + 3 Rounds Wall Angels x 10 GHD Sit Up x 10 Wall Squats x 10 Back Extension x 10 Fitness 24 Minute Running Clock E2MoM perform… 5 Front Squats (scale = Goblet SQ) 5 Weighted Situps (Scale Up = OH Sit-up) Active rest, walking around or light jog Performance 12 Sets of the following: 2 Squat Cleans 20 Sec D-ball Slam 30/20# R2:30 Competition Rest / Make Up Day MORE »

Wednesday 6/27/2012

Fitness 9 min AmRap 7 Push Ups 7 Lunges / Leg 7 KB DL R4 9 min AmRap 7 Burpees 14 Jumping Pull-ups 7 Sit-ups (scale up to GHDs) R4 9 min AmRap 7 Wall Ball 7 box Jumps 300m Run Performance 9 min AmRap 5 L-Sit Pull-ups 10 push ups 10 GHDS 100m Run R4 9 min AmRap 1 Rope Climb 20 Double Unders 10 Ring Dips 10 Lunges / leg R4 9 min AmRap 1 Min burpees 1 Min box jumps 1 Min wall ball Competition A. Clean and Jerk from blocks, 10×1 R90 B.... MORE »

Tuesday 6/25/2012

Fitness 3 Min to Complete: 90 sec Row for Meters 15 KB Swings AmRap Jump rope singles R5, x 4 Performance 2:30 Min to Complete: 90 sec Row for Meters, goal is 500/400m 15 hang power snatch (85/55#), unbroken AmRap Double Unders R5, x 4 Competition A. Pwr Sn+OHS (1+3)x5, R90 B1. Sn PP 5,4,3,2,2 R60 B2. Sn Pull 5×1.1.1 R2 C. 500m Row x 6 1:1 rest ratio, score is average 500m score D. Weighted Sled Drag for 200m, heel to... MORE »

Monday 6/25/2012

Fitness A1. Back Squat @ 30X1, 10.8.6.4.2, R1 A2. Ring Rows, 5x 8-10, R1 *These can be scaled up to thin band. B. 20 secs of Thrusters x 5, R2 increase weight as long as form is maintained. Scaled down to wall ball for 30 secs Performance A1. Back Squat 5.3.2.3.5 A2. CTB pull-ups, 5x 30 sec AmRap, R2 B. 20 secs of Thrusters x 5, R90 Heaviest weight for 20s of continuous movement Competition A. Back... MORE »

Saturday 6/23/2012

There will be no classes today due to the Resistance Stretching Workshop being held from 9AM-12PM. We still have some spots open for this. If you are still dealing with mobility issues this seminar is for you! Come join us! In addition, following the seminar a few of us will be heading up to CF Explode for a BBQ fundraiser. If you would like to join please... MORE »

Friday 6/22/2012

Fitness & Performance A (Fit) – 8 Mins of Hang Power Clean technique work. If comfortable work on Hang Squat Clean. or A (Perf) – 8 Mins of Hang Squat Clean technique work. + “Jackie” 1000m Row 50 Thrusters 30 Pull-ups Competition A. Back Squat R2 4×4 @ 75%, 80%, 80%, 80% B. Front Squat R2 4×5 @ 60%, 65%, 70%, 70% C. 8 Minute AmRap 1 Min of Burpees 1 Min of Up and over Box Jumps 30/24 MORE »

Thursday 6/21/2012

Warm Up 5 Min Double Unders + 5 Min Gymnastics Skill Work + 5 Min Movement Prep Fitness & Performance 30 minutes on the clock, top of every 3 minutes 5 Clean and Jerks, TnG* 100m Sprint or 20 sec row sprint *C&J should be heaviest weight that can be done unbroken (“TnG”) Competition Make Up / Rest Day MORE »

Wednesday 6/20/2012

Fitness 5 Min AmRap 8 Wall balls 16 Jumping Pull-Ups rest 5 mins 5 Min Row rest 5 mins 5 Min AmRap 8 Squat Thrusts Plate jumps 8 KB Swings rest 5 mins 5 Min Row Performance 5 Min AmRap 30 Sec Double Unders 30 Sec Farmers carry, heaviest weight possible rest 3 mins 5 Min Row, max calories rest 3 mins 5 Min AmRap 100m plate/sandbag run (45/25#) 10 EROM Push-ups (rins/plates/db) rest 3 mins 5 min Amrap 10 Ring Dips 10 T2B Competition A. EROM HSPU 5×5 B1. Single Arm... MORE »