Saturday, November 01, 2014

Class:
CrossFit
Warmup:
Dodgeball
Workout Name:
CF Aftermath 11/1/2014
Description:
STRENGTH
5 sets of:
1a) 3 x Strict Weighted Pull-ups
1b) 3 x Strict Weighted Ring Dips
*Add weight from last week

WOD
With a continuously running clock, complete 5 Thrusters every minute.
From 0:00 - 5:00 use 75/55 lbs
From 5:00 - 10:00 use 95/65 lbs
From 10:00 - 15:00 use 115/75 lbs
*Continue adding 20/10 lbs every 5 minutes for as long as you are able. Score is number of minutes completed.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Friday, October 31, 2014

Class:
CrossFit
Warmup:
Snatch Technique Drills
5 x High Hang Shrugs
5 x High Hang Pulls
5 x High Hang Muscle Snatches
5 x High Hang Power Snatches
5 x Overhead Squats
5 x Snatch Balances
5 x High Hang Snatches
5 x Hang Snatches
5 x Snatches
Workout Name:
CF Aftermath 10/31/2014
Description:
STRENGTH
5x1 Snatch @ 90%

WOD
"ZombieFit"
If you are alive, you start the workout with the first group. If you are a zombie, you will start 3 minutes later and try to catch anyone who is alive!
For time:
Run 800 meters
50 x Air Squats
40 x Sit-ups
30 x Push-ups
20 x Pull-ups
Run 400 meters
*If you are alive and get caught, you must do 25 Burpees. If you are a zombie and fail to catch anyone, you must do 25 Burpees. Burpees will be performed at the end of the workout.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Thursday, October 30, 2014

Class:
CrossFit
Warmup:
In teams, 5 rounds of:
30 secs of Rowing
*Rest while partners Row. Increase pace each round.
Workout Name:
CF Aftermath 10/30/2014
Description:
STRENGTH
3x3 Back Squats @ 85%

WOD
30-20-10 rep rounds for time of:
Back Squats
Kettlebell Swings
*Use 50% of your max Back Squat. The bar is coming from the floor.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

Wednesday, October 29, 2014

Class:
CrossFit
Warmup:
"Bulletproof Shoulders"
20 x Side Plank, Reverse Fly
3 x 15 Modified Push-up Y Hold
15 x Scap Push-ups
4x5 T's then Overload
4x5 Y's then Overload
15 x Cuff Isolations
Workout Name:
CF Aftermath 10/29/2014
Description:
STRENGTH
1) 5x3 Shoulder Press @ 80%
2) 5x3 Push Press @ 80%

WOD
4 rounds for total time of:
10 x Push Press
15 x Burpees Over-the-Bar
*Rest 1 min between rounds. Use 50% of your max Push Press.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:

WOD Archive

November 2014
October 2014