07222016

Our Town CrossFit – CrossFit

Metcon

Metcon (Time)

5 RDS

200 m run

15 toes to bar

20 box jumps 20/24

25 hand release push ups

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07202016

Our Town CrossFit – CrossFit

15 minutes athlete warm up

Metcon (Time)

Teams of 2 to 5

Each athlete in the team will perform the following:

8 Deadlifts (315/225)

40 GHD’s

80 DU’s

4 Rope Climbs

80 Wallballs (12/10)

4 Rope Climbs

80 DU’s

40 GHD’s

8 Deadlifts (315/225)
Example:

A team of 4

32 Deadlifts

160 GHD’s

320 DU’s

16 Rope Climbs

320 Wall Balls

16 Rope Climbs

320 DU’s

160 GHD’s

32 Deadlifts

We will run two groups together with a maximum of 5 team members/team.

Scaling Suggestions:

GHD’s – Sit-Ups (1:1)

Rope Climbs – Laying down and moving to a standing position on the rope

Double Unders – Single Unders (1:1)

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07182016

Our Town CrossFit – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

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07152016

Our Town CrossFit – CrossFit

Guys and Girls Team WOD

Warm-up (No Measure)

15 Minutes Athlete’s Choice

Metcon (No Measure)

3 Rounds

12 Thrusters (115/75)

6 Bar Muscle Ups*

3 D-Ball Cleans

(Guys – 150 or 125)

(Girls – 100 or 80)

*The scale for Bar Muscle Ups will be 25 Pull Ups
Each class will be divided into groups of guys and girls.

Each athlete will complete 12 Thrusters and then move onto the Bar MU’s and finish each round with the D-Ball cleans.

Example:

6 Team Members

72 Thrusters

36 Bar Muscle Ups

18 DBalls

Divided Evenly

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07142016

Our Town CrossFit – CrossFit

Open Gym Thursday

or you can try this…

Metcon (Time)

2 Rounds

50 Toes to Bar

200 Meter Run

50 GHD’s

200 Meter Run

50 Sit Ups

200 Meter Run

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07132016

Our Town CrossFit – CrossFit

Partner WOD

Before You Lift (No Measure)

3 Rounds of

30 Seconds Jumping Jacks

30 Seconds Mountain Climbers

30 Seconds Squats

then:

1 Minute Squat Hold

30 Second Left Lunge on Heal

1 Minute Squat Hold

30 Second Right Lunge on Heal

Metcon (Time)

4 Rounds For Time:

Partner 1

800 Meter Run

Partner 2

50 Wall Balls (20/14)

Partner 1 & Partner 2

12 Bar Facing Burpees

25 Hang Power Snatch (95/65)

Athlete 1 runs the 800m while Athlete 2 completes 50 Wall Balls. When both partners are done they move together to the burpees and hang power snatches where they can divide the work however they want.

Once the 12 Bar Facing Burpees and the 25 Hang Power Snatches are completed the athlete who ran first will complete the Wall Balls while the other partner runs.

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07122016

Our Town CrossFit – CrossFit

Open Gym Tuesday

or try this…

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

20 DU’s

15 Air Squats

10 Box Jumps

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07112016

Our Town CrossFit – CrossFit

Warm Up – 10 Minutes Max
Metcon – Abs and Rowings

10 Minutes Max (No Measure)

2 Rounds

30 Sec – Swan Dives/Reverse Dives

30 Sec – Dive Bomber Push Ups

30 Sec – Alternating Front Lunges

30 Sec – Alternating Side Lunges

30 Sec – Squats

30 Sec – Burpees

30 Sec – Inch Worm

30 Sec – Duck Walk

30 Sec – High Knees

30 Sec – Walking Front Leg Kicks

Metcon (Time)

50 Calorie Row

50 GHD Sit Ups

50 Calorie Row

50 Toes to Bar

50 Calorie Row

50 AbMat Sit Ups

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07082016

Our Town CrossFit – CrossFit

Warm-up (No Measure)

10 Minutes Athlete’s Choice

Metcon (Time)

5 Rounds

Row 300/250

30 Wall Balls (20/14)

30 OH Walking Lunges w Wall Ball

200 M Run

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Tire Rotation

Our Town CrossFit – CrossFit

Metcon

Tire Rotation (Time)

2 Rounds of:

Move 30# overhead 200m

Move 50# 200m (x25# plate farmer carry)

Move 25# plate overhead 200m

Move 35# plate overhead 200m

Move 35# plate overhead 200m

Move 135# barbell 200m

Posted in Workouts
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