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WOD – CrossFit – Wednesday – 10/18/17

For time:
50/40 calorie bike (Buy in), then:
5 rounds of..
9 Snatches 95/65 (RX+ squat snatch)
9 Pull-ups (RX+ 3 bar muscle ups)
into..
50/40 calorie row (Cash out).
Coach RobWOD – CrossFit – Wednesday – 10/18/17

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WOD – CrossFit – Tuesday – 10/17/17

For time, on a running clock:
A. 20 thrusters. Beginner (75/45) Scaled (95/65) Intermediate (115/75) RX(135/95) RX+(155/105)
400m run
20 thrusters
(10:00 time cap)
@15:00
B. 10 RFT:
5 HSPU.    Scaled do DB push press. RX+ do strict.
5 Box jumps 24/20
Coach RobWOD – CrossFit – Tuesday – 10/17/17

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WOD – CrossFit – Monday – 10/16/17

A. EMOM 16: (alt)
1 Squat clean + 2 s2oh. Start light. Build as possible. Post heaviest successful set.
30 Dubs / 60 singles OR 40 seconds of dub practice
B. Row 500m for time
– rest 4 min
C. Bike 30/25 calories for time
– rest 4 min
D. Run 400m for time
Coach RobWOD – CrossFit – Monday – 10/16/17

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WOD – CrossFit – Friday – 10/13/17

A. Backsquat.
Work to a heavy triple. Post heaviest successful set of 3
B. For Time:
30 DL 115/75 (RX+ 135/95)
30 Squat Cleans
30 STO
— everytime you break, you must do 5 T2b.
( no penalty for breaking after movement is complete)
Coach RobWOD – CrossFit – Friday – 10/13/17

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WOD – CrossFit – Thursday – 10/12/17

AMRAP 40: (teams of 2)
Row 100 calories
75 Hang power snatches 75/55
50 Calorie bike
25 Syncronized burpee over bar
— every 10:00, both partners run 800m
Coach RobWOD – CrossFit – Thursday – 10/12/17

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WOD – CrossFit – Wednesday – 10/11/17

A.Ring rows. 10 sets of 10. EVERYONE, even if you can do 16 million pullups
Light weight across all sets. Rest 90 sec.
B. 2 RFT:
50 SDLHP 75/55
50m Bear-hug carry w/d-ball (80/50)
40 Pull-ups (RX+ do c2b). Pull-ups MUST be done in sets of either 5 or 10, no more, no less
50m Bear-hug carry w/D-Ball
Run 400m
Coach RobWOD – CrossFit – Wednesday – 10/11/17

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WOD – CrossFit – Tuesday – 10/10/17

A. For time, on a running clock:
30 Squat clean thrusters
Beginner (75/45), Scaled (95/65), Intermediate (115/75), RX (135/95), RX+(155/105)
Note: Post division AND time.
@15:00 mark, begin..
B. 2 Rounds of:
Row 20 calories
20 HSPU  (RX+ -4″ defecit) (Scaled 35 HR Pushups)
into…
2 Rounds of:
Run 400m
20 DB Shoulder To Overhead 50/35 each hand
Coach RobWOD – CrossFit – Tuesday – 10/10/17

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WOD – CrossFit – Monday – 10/09/17

A. EMOM 14: (alt)
3 Hang power cleans; unbroken. Build from light. Post heaviest succesful set of 3
10 Box jump overs
B. 3 Sets for time: (24 Miinute Cap)
30/25 Calorie bike
20 KB swings 53/35
10 Power cleans 135/155
Rest 4 min between sets
– KB swings and power cleans should be light and fast, these should be an all out sprint
Coach RobWOD – CrossFit – Monday – 10/09/17