W.O.D.

Everything listed under: CrossFIt in Kennesaw

  • Tuesday 10/16/18


    “JT" (On the 0:00…)
    For Time:
    21-15-9:
    Handstand Push-ups (Scale: Box HSPUs)
    Ring Dips
    Push-ups


    OR

    LEVEL IIIers
    Strict JT (On the 0:00…)
    For Time:
    21-15-9:
    Strict Handstand Push-ups
    Strict Ring Dips (MU or Strict MU into Dips if able)
    Push-Ups

    --------------------------------------------------------------------
    REST 5 MINS FROM THE TIME YOU FINISH "JT"
    --------------------------------------------------------------------

    Aerobic Capacity
    Every 5 Minute x 4 Rounds:
    12/9 Calorie Row
    6 Burpees Over Rower
    12/9 Calorie Row
    6 Burpees Over Rower
    12/9 Calorie Row

    Once the reps above are complete, rest the remaining of the 5 min round. RECORD YOUR SLOWEST ROUND ONLY ON THE BOARD.


    In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

    "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor



  • Monday 10/15/18


    SQUAT SNATCH
    Minutes 1-2-3: 3 Squat Snatches each min (68%-72%-74%)
    Minute 4: Rest
    Minute 5-6-7: 2 Squat Snatches each min (78%-81%-84%)
    Minute 8: Rest
    Minutes 9-10-11: 1 Squat Snatch (88%-90%-92%)
    Minute 12: Rest
    Take 10 mins: 3 Singles (92%-94%-96%) *Go for a PR if desired

    WOD
    5 Rounds for Time of:
    5 Deadlifts (III-255/165, II-215/135, I-175/105)
    20 Air Squats
    20 Sit-Ups
    20 Double Unders (Scaled-60 Singles)
    *Time Cap: 10 mins


  • Friday 10/12/18


    10 Rounds for Time of:
    10 Back Squats (III-135/95, II-115/80, I-95/65)
    100m Sprint
    Rest 30 seconds


  • Thursday 10/11/18


    3 Rounds for Total Reps:
    2 Minute Wallballs (lighter than standard!)
    2 Minute DUs (SUs)
    2 Minute Calorie Row
    2 Minute Rest

    *Going lighter on wall balls today to increase the standard unbroken number that you usually stop at. Increase your lactic acid tolerance by doing larger than normal sets!


  • Wednesday 10/10/18


    20 min AMRAP:
    30 Weighted Lunges
    20 GHD Sit Ups (Scale: V-Ins w/ medball between feet)
    20 Weighted Lateral Box Step Ups* (10 each side)
    30 Weighted Standing Oblique Side Crunches (15 each side)

    *Keep right leg on top of box and step up laterally. When coming down, keep right leg on box. Switch to left leg after 10 reps

    All weighted movements involve holding 1 Dumbbell (III-35/25, II-30/20, I-25/15)


  • Tuesday 10/9/18


    Strength
    Build to a Heavy Complex
    1 Clean Pull + 1 Power Clean + 1 Squat Clean

    *You may set the bar down between movements but there should be very little rest. The goal is for the previous movement to help you get in the right rhythm for the next movement

    WOD
    For Time:
    15-12-9-6-3
    Pull Ups (LIII-C2B)
    Power Cleans (III-135/95, II-115/80, I-95/65)
    Push Ups (LIII-20" Deficit Push Ups)


  • Monday 10/8/18


    Back Squats
    6 sets of 4 reps @ 80% of your 1 Rep Max
    *Rest will be 2-3 mins between sets

    12 min AMRAP Ladder:
    1 Power Snatch (III-115/80, II-95/65, I-75/50)
    1 Toes 2 Bar
    2 Power Snatches
    2 T2B
    3 Power Snatches
    3 T2B
    ... keep increasing until time is up


  • Friday 10/5/18


    For Time:
    25 Pull Ups
    100m Farmer's Carry (III-100&90/70, II-70/55, I-55/35
    220 DUs (440 Single Unders)
    100 Rope Slams
    100' Handstand Walk (200' Double KB/DB Waiter Carry III-35/25, II-25/20, I-20/15)

    Rest 7 mins

    For Time:
    2k Row


  • Thursday 10/4/18


    For Time:
    1000m Run
    1000m Row
    100 sec L-Sit
    100 sec Hollow Hold
    100 Abmat Sit Ups
    1000m Row
    1000m Run

    *ab movements are cumulative, does not have to be unbroken


  • Wednesday 10/3/18


    Build to a max weight:
    1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Jerk

    then pick one of 2 options below

    #1 Go for a Clean & Jerk PR
    or
    #2 10 min AMRAP
    200m Run
    12 Deadlifts
    9 Hang Power Cleans
    6 Push Presses
    III-115/80, II-95/65, 75/50

    *The point of the 2 options is if you're feeling really good and warmed up after the complex, take 2-3 jumps/attempts to hit a clean and jerk max. With this option you will not do a WOD today. Or if you feel like you aren't going to PR, then do the WOD.


  • Tuesday 10/2/18


    For Time:
    30 Burpee Muscle Ups
    or
    30 Burpee C2B Pull Ups + 30 Dips

    Rest 7 mins

    For Time:
    30 Diamond Push Ups
    30 Box Jumps (RX-30"/24")
    30 V-Ups (RX-touch toes every rep, straight legs)


  • Monday 10/1/18


    1) For Time:
    800m Run

    2) 2018 CF Team Series WOD #4
    TEAMS OF 2
    5 Rounds for Time of:
    50 DUs (each - at the same time, scale: 50 SUs each)
    16 Synchronized DB Overhead Lunges* RX-50#/35#, Scaled-35#/20#

    Time Cap: 15 mins

    *Both partners knees much touch the ground at the same time for rep to count. Jump rope is not synchronized.

    https://games.crossfit.com/workouts/teamseries/2018/4…