Results For Category: "WOD"

Strength:
Deadlift
6, 6, 6, 6
Building from a moderate to a Mod-Heavy Load.

Workout:
9 sets of :20/:10 (work to rest ratio)
Deadlifts Moderate-Heavy
Up Down over Bar
Sit Ups

Strength:
Overhead Squats
Build from a moderate weight to a Mod-heavy weight over a 15:00 timeframe.

Workout of the Week (WOW)
The Quadfather:
15 AMRAP:
19 Wallballs (20/14)(14/10)
10 Calories on Bike/rower*
Increases by 4 calories each full round.

Strength:
5 Sets of:
1 Clean Pull + 1 Clean High Pull + 1 Muscle Clean
Build from Light to Moderate.
Rest as needed.

Workout: Elizabeth
21-15-9:
Clean (135/95)
Ring Dips/Hand Release Push Ups

Workout:
18:00 AMRAP:
18 Alternating Box Step Ups
18 Box Jumps
800 M Run

Finisher:
4 Sets of:
:40 work/:20 Rest
Alternating V-Ups
Plank Holds

Strength:
Power Clean
8-6-4-8-6-4

CrossFit Benchmark Open 19.5:
33-27-21-15-9
Thruster (95/65)
Chest to Bar Pull up

Strength:
Deadlift
6,6,6,6
Building to a Moderately Heavy Load

Workout:
5 cycles of 2:00 of work with :60 Rest between:
10 Handstand Push Up
5 Deadlifts (315/205) (225/155)
Max Calories on Any Machine for remainder of 2:00.

Rest :60

Strength:
Front Squat
Build to a Moderate Set of 5 over 15:00.

WORKOUT:
6:00 AMRAP:
3-6-9-…
Front Squats
Toes to Bar

Rest 2:00

For Time:
20 Front Squat
15 Toes to Bar
10 Front Squat
5 Toes to Bar

Strength:
5 Sets of 1 Deadlift + 1 Hang Power Clean + 2 Shoulder to Overhead
Start Light & build to a moderate load.
rest as needed.

Workout:
3 Sets of 4:00 AMRAP:
2-4-6-8-10-12-14-16
Hang Power Clean (95/65)
Box Jumps (24/20)
REST :90 Between sets.

Finisher:
3 Sets of:
30 DB Crush Curl
10/10 Around the Worlds
:60 Plate Gun Hold

Strength:
Hang Power Snatch
10-8-6-10-8-6
Building from first waive to second wave.

Metcon:
2:00 AMRAP Repeats x 5
3 Hang Power Snatch + 7 Up down over Bar + 21 Double Unders
Rest :60 between each AMRAP, picking up where you left off.

Skill Practice:
Ring Muscle Ups &/or Pull Ups
we will spend about 10:00 working on these skills.

Workout:
For Time:
50-40-30-20-10
Cal on bike/row
10-20-30-40-50
Sit Ups
5-5-5-5-5
Ring Muscle Ups**

* Run distance: 800-600-400-200-100
** 12 reps of Pull Ups