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CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 25 (No Measure)

200m Run

-Then-

4 min AMRAP

With PVC

10 Back Squats

10 Dislocators

10 Front Squats

10 Rotators

10 Overhead Squats

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

WOD

20 AMREPS CHIPPER (AMRAP – Reps)

20 Min AMRAP

30 Hang Power Cleans

20 Front Squats

30 Pull-ups

20 Bar Facing Burpees

30 Wall Balls

100 Jump Ropes

RX- 95/65, 20/14 10/8,

RX+- 135/95, 20/14 10/10, 100 DU’s

M1- 65/45, PU w/bands, 14/10 10/8

M2- 45/30, Ring Rows, 10/6 10/8

CrossFit

By: 0

CrossFit Now – CrossFit

WARM UP


Warm Up 22 (No Measure)

6 min AMRAP

10 Sampson Stretch -5 ea leg

10 Dislocators

10 Rotators

10 Overhead Squat

10 Supermen

-Then-

200m Run

MOBILITY

CAA Stretch (No Measure)

Thread the Needle – Hold :30 each side (No Measure)

WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 27 (No Measure)

27

5 min AMRAP

10 Spiderman Stretch

10 Lateral Lunges

10 Jumping Jacks

10m Samson Lunge

10 Frankenstein

10 Jumping Jacks

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Masters 55+ Scaled (Time)

10 rounds for time of:

9 thrusters 45# / 35#

35 single-unders

*40 minute time cap

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 20 (No Measure)

2 rounds

:30 Spidermen

:30 Samson Stretch

:30 Mt Climbers

:30 Inch Worm

:30 Sit Ups

:30 Supermen

MOBILITY

Lunge with Stride Twist x 3 each side (No Measure)

Band Rotator Stretch- 2x ea arm :15 hold (No Measure)

WOD

5 Rounds Every 2 min PS T2B (5 Rounds for time)

5 Rounds

Every 2 min do

10 Power Snatches

10 Toes to Bar

RX- 95/65

RX+- 115/75

M1- 65/45, Lying TTB

M2 – 45/35 Sit Ups

REST

2 min

STRENGTH

Power Snatch (7 min to establish)