CrossFit Gym Time
Strength: Clean & Jerks (12 minutes to work up to heavy double) 2-2-2-2-2-2 “Dead Climb” EMOM 20 Minutes of: -3 Deadlifts @225/185 (scale – 185/135 – 135/95) -5 Burpees & 1 rope ascent @15’ (scale 3 burpees & 5 Ring pull-ups)
weightloss
Molon Labe CrossFit
7:30 a.m. WOD only due to the S.O.S. Course AMRAP 35 Minutes of: -1 Barbell complex* @135/95 (each athlete performs 1) -200 Meter Team sprint -20 Pull-ups (each complete 10) *Complex = 1 Deadlift, 1 Power clean, 1 Push press, 1 Back squat
Molon Labe CrossFit
Dynamic Warm-up (Add in pistols as part of the warm-up) WOD 7 Rounds of: -1 min: Max Calories, AirDyne, Assault Bike or Rower -2 min: Rest -1 min: Max Meters, Bear crawl (RX+ wear a ruck/vest) -2 min: Rest
Molon Labe CrossFit
Strength: Deadlifts warm up then: 5 @85% 3 @90% 1 @95% or establish new 1RM “Hulk Hogan” Every 2 minutes complete: -3 Muscle ups or bar muscle ups -5 Power Cleans @185/135 -7 Burpees *Continue for 20 minutes (10 rounds). Scale loads as needed Scale: -3 Strict Pull ups, OR Jumping pull-ups, OR Ring rows …
CrossFit Macedonia, Ohio
Monday 11/16/2015 Strength/Endurance 5 Rounds of: (no clock) -Max rep bench press @135/95 -Max rep Dead hang pull-up *rest 2 minutes between rounds **Total up score at end (All 5 rounds of bench press + all 5 rounds of pull-ups. If it was RX or scale. If scale what weight you used) Speed 5 Rounds …
Team Workout
TEAM WODS (2 athletes per team) Buy-in with 1 mile run to start WOD. Rest 2 minutes “Three Wise Men” A. “Jeremy” AMRAP 4: 5 Hang Squat Snatch, 135/95 10 Barbell Burpees 2 minute rest B. “Ben” AMRAP 4: 10 Power Clean, 135/95 20 Pull-Ups 2 minute rest C. “Beau” AMRAP 4: 15 Box Jump …
Molon Labe CrossFit
Strength/Power: EMOM 10 minutes of: -Even: 8 Punch to the nuts @35/26 -Odd: 4 Box jumps at your max height For time: -50 Hand to hand kettlebell swings @35/26 -40 Push-ups -30 Alternating dumbbell snatches @50/35 -20 Chest 2 bar pull-ups -10 Kettlebell taters *Anytime during the WOD Athlete must complete 50 Overhead squats @95/65 …
Molon Labe CrossFit
Strength: EMOM 10 minutes of: -Even: 10 Front squat @185/115 -Odd: 5 Jumping back squat @95/65 “Veterans Day” (Based on the Hero WODS, MURPH, and CARSE. If you have a weight vest wear it) For time: -Bear crawl 1 length of the box to begin 5 Rounds of: -5 Pull ups -10 Push ups -15 …
