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2K Row, Thursday, 01-15-14

WARMUP:
3 Rounds of:
200m Run
10 Kettlebell Halos
10 Kettlebell Goblet Squats
10 Kettlebell Presses (5R/5L, light weight, bottom of KB pointed up)

then,

1:00 Plank

STRENGTH:
Hang MUSCLE Clean, work up to 3RM

WOD:
A.
5 Rounds
6 One-Arm Dumbbell Snatch, 45/25 (3R/3L)
5 Strict Ring Dips (Roman Chair Dips or Bench Dips)
4 Burpees
3 Wall Walks
2 Strict Pull-ups (Ring Rows, Bar Rows)

Rest one minute between rounds.

B.
For time:
2000m Row

Scale as necessary. WOD compliments of Brick CrossFit.

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Thrusters, Wednesday, 01-14-15

WARMUP:
Three rounds of:
:30 Sampson Stretch
:30 Hollow Rock
:30 Wall Angels
:30 Squats

then,

2 rounds of:
2 Inch Worms
8 Push-ups

STRENGTH:
3×5 Front Squats, 75% of 3 RM, superset with,
8 1-Arm Dumbbell Bench Press

WOD:
Every Minute On the Minute for 10:00 of:
7 Thrusters, 95/65
7 Box Jumps, 24″/20″

Score is number of rounds missed. SCALE as necessary.

WOD compliments of Brick CrossFit.

AMRAP in 7:00, Tuesday, 01-13-15

WARM-UP:
PVC Drills then,

AMRAP in 3:00
5 Squats
5 Push-ups
10 Mountain Climbers
10 Side Lunges
10 Scorpions

Every Minute On The Minute for 10:00:
Odd Minute: 8 Rowing Pulls (Hard pull, slow return, approximately 30 seconds)
Even Minute: Plank for 30 seconds

WOD:
AMRAP in 7:00
5 Deadlifts, 155/105
10 Toes to Bar (Knees to Elbows, V-ups)
15 Air Squats

Rest 4:00 then,

AMRAP in 7:00
500m Row (50 Sumo Deadlift Hi-pulls, 45/35) buy-in then as many rounds as possible of:
10 Kettlebell Swings, 53/35
10 Push-ups

Score is total number of rounds completed plus additional reps. Scale as necessary. WOD compliments of Brick CrossFit.

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Doubles, Monday, 01-12-15

WARMUP:
PVC Drills

AMRAP IN 6:00
:20 Handstand Hold
5 Push-ups
10 Kipping Swings
:20 Jump Rope
:20 Plank

STRENGTH:
3×5 Strict Press at 75% of 3RM
3 Sets of Max Ring Rows

WOD:
AMRAP IN 10 minutes of:
2 Push Press, 75/55
2 Burpees
15 Doubles (5 Double Under attempts)

Increase Push Press and Burpees by 2 every round (4 PP, 4 Burpees, 15 Doubles, 6 PP, 6 Burpees, 15 Doubles…).

WOD compliments of Brick CrossFit.

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Wall Walks, Saturday, 01/10/15

WOD:
Five Rounds
40 Doubles
12 Dumbbell Box Stepovers, 35/25
6 Ring Dips
3 Wall Walks

November Rain, Friday, 01-09-15

WOD:
“November Rain”
Two Rounds
10 Deadlifts, 95/75
20 Wall Balls
10 Hang Power Clean
20 Kettlebell Swings
10 Front Squats
20 Box Jumps
10 Push Press
20 Pull-ups
10 Back Squats
20 Burpees

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AMRAP in 3 x’s 3, Thursday, 01-08-15

WOD:
AMRAP in 3:00
10 Hang Power Cleans, 115/95
10 Wall Balls

Rest 3:00

AMRAP in 3:00
Burpee Box Jump Overs

Rest 3:00

AMRAP in 3:00
500m Row
Max Kettlebell Swing, 1.5/1

Pull-ups, Wednesday, 01-07-15

WOD:
A. Strict Pull-ups, 10-15×1 (10 to 15 sets of one rep, use bands or weight as necessary)

3×10 of each:
1-arm Bent Over Dumbbell Row
Cable Bicep Curls
Medball Sit-ups

B. 21-15-9 (of Push-ups and Sit-ups only)
400m Run
Push-ups
Sit-ups

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Max Reps, Saturday, 01-03-15

WOD:
4 Rounds
Five minutes to complete:

750m Row then,

Round 1: Max reps of Burpees

Round 2: Max reps of Wall Balls

Round 3: Max reps of Dumbbell Front Rack Lunges, 45/25

Round 4: Double Unders

Rest three minutes between rounds.
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Baseline, Friday, 01-02-15

WOD:
A. Bench Press, 12-8-6-6-4

3×10 of:
Dumbbell Close Grip Bench Press
Hi Lat Pulldown
Cable Tricep Pressdown

B. “Baseline”
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

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