CrossFit215  /  Blog  /  2014  /  October

WOD Archives: October 2014

Saturday 11/1/2014

CF TOTAL!!!!! Max Back Squat in 30 mins Max Press in 30 mins Max Deadlift in 30 mins Make sure you sign up on wodify. MORE »

Halloween Friday 10/31/2014

Fitness “666″ In teams of two, complete the following with one athlete working at a time 60 Hang Power Cleans (95/65#) 60 Walking Lunge steps (both partners must complete the 60 reps each) 60 T2B + (right into) 60 Deadlifts @ 95/65# 60 Wall Ball, 20/14# 60 Burpees + (right into) 600m (per athlete) x 4 MORE »

Thursday 10/30/2014

Fitness Gymnastics A. Hand Release Push Ups, 45-60 total reps B. Handstand Work, Shoulder Shifts 4 sets of 5 C. FLR, partner push downs Conditioning 1 min AmRap: 40 double Unders 5 burpees rest 90 sec, x6 + 3 min AmRap: 9 pushups 12 air squats 15 kb swings rest 5 min, x3″ MORE »

Wednesday 10/28/2014

Fitness From Main Site: EMOM, 5 thrusters From 0:00-5:00 use 75/45 lb. From 5:00-10:00 use 95/65 lb. From 10:00-15:00 use 115/85 lb. Continue adding 20 lb. every 5 minutes for as long as you are able. + (rest as needed, then) 8 Min AmRap 5 Tall Box Jumps 7 Pull-ups 9 DB Snatch / Arm @ 50/35#” MORE »

Oly Tuesday (+iSweat) 10/28/2014

Fitness A. Muscle Snatch (from Hang pos) 5 x 3, w/ BB B. Snatch Pull unders (toesies) 4 sets of 2, R60 seconds *focus on perfect form, not weight C. Hang Snatch + Snatch from below the knee, x 6-8 sets iSweat 1 minute Wall ball 1 minute row 1 minute AD 1 minute abwheel roll out 1 minute rest x6 rounds MORE »

Monday 10/27/2014

Fitness Gymnastics, 3 rounds Tempo Dips – 3 reps @ 55X1, use a band if necessary Pike Ups (V-ups) – 15-25 reps, according to ability Ring Pull-ups – 5 reps A. Press 3 x 5 @ 50%, 60%, 70% + 200m Row 25 Push press @ 115/75# 200m Row 25 Russian KB Swings 70/50# 200m Row 25 Push Press @ 115/75# 200m Row MORE »

Partner Satrurday 10/24/2014

Oly Work @ 9am A. Power Clean + Clean, 6-8 sets B. Jerk, Peak 2 C. Back Squat, Peak 3 Partner Workout @ 10am 22 Min AmRap 1000m Row 40 Thrusters 75/45# 40 KBS 70/50# 40 Pull-ups *One athlete working at a time. You can break the row any way you like MORE »

Friday 10/24/2014

Fitness Gymnastics Work A.1 P-Bar Dips, 3 x 10, add weight if nec. A.2 Ring Support 30 secs Accum x 3 sets A.3 FLR w/ sandbag, hold for 30 secs x 3 Conditioning 30 A.KBS @ 50/35# 30 Pull-ups 30 Burpees 15 Squat Clean Thrusters 125/85# 30 burpees 30 pull-ups 30 A.KBS MORE »

Thursday

Fitness A .Floor Press, 5 x 6-8, R90 B.1 MB Push-up 4-5 x 10-15 B.2 Kip swings, 4-5 x 8 + 15 Min AmRap 10 Power Cleans @ 115/75# 12 Burpees over the bar 14 Box jumps, step down” MORE »

Wednesday 10/22/2014

Fitness Gymnastics A.1 Inch Worm to full extension x 10 x 2 sets A.2 Wall HS, Max hold x 2 sets B. HS Box Walks, 180 degrees x 5 sets Strength C.1 SN Grip Deadlift 5 x 3 @ 110-115% of Sn C.2 Strict Pull-ups 5 x 5-8 (scale up to CTB Conditioning 12 minute EMOM 1 = 1 rope climb 2 = 12 wall balls, 20/16# 3 = 8 weighted sit-ups” MORE »