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Skill

Muscle ups

WOD

4 Rounds for time of the followings.

RX:

  • 5 Muscle ups
  • 10 Deadlifts (225#/135#)
  • 20 Abmat sit ups
  • 50 DUs

L2:

  • 3 Bar Muscle Ups
  • 10 Deadlifts (185#/115#)
  • 20 Abmat sit ups
  • 40 DUs

L3:

  • 7 Band Muscle Ups
  • 10 Deadlifts (155#/95#)
  • 20 sit ups
  • 200 JRs

Performance WOD

Front Squat:
5 x 35% of max
5 x 45%
3 x 55%
5 x 60%
5 x 70%
5+ x 75%

50 Leg Extensions

Core Challenge WOD Day 18

5 rounds for time of

20 Scissor kicks
10 Torpedoes (hollow rock into a superman)
10 Negative T2B (slow count on the descend)

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“Kelly”

Five Rounds for time of:

  • 400 meter run
  • 30 Box Jumps, 24 inch box
  • 30 Wall Balls

Core Challenge WOD Day 17

6 Min AMRAP

RX

  • 15 Full Side planks w/ leg raise (Each side. Opposite hand is in the air with opposite leg is moving up and down.)
  • 15 Hip Extensions/flexion (starting in a push up position, lift the hips and kick one leg straight back and across the body so that you ‘open’ the hips. Then, using the same leg, bring your knee to your chest. Then rotate the same leg across your body.)

L2/L3

  • 15 Full side plank w/leg raise (on one knee)
  • 15 Hip Extentions/flexion

Performance WOD

Front Squat:

  • 5 x 35% of max
  • 5 x 45%
  • 3 x 55%
  • 5 x 60%
  • 5 x 70%
  • 5+ x 75%

50 Leg Extensions 

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Skill

OH Squat
DUs

WOD

OH Squats 5-3-3-2-2-1-1

Rest

Every min on the min for 10min:

  • 8 DB Thursters (RX: 45#/30#, L2: 35#/20#, L3: 25#/15#)
  • as many DUs as you can do

Your score will be the total number of DUs

Core Challenge Day 15

‘Six Pack Saturday ‘

6 rounds

15 sec plank
10 crunches
15 sec plank
20 Russian twists
15 sec plank
10 Leg raises
15 sec plank
10 Jack knives

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Hero WOD

“Tumilson”

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts (RX:60#/40#, L2:50#/30#, L3:40#/20#)

U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas Tumilson, 35, of Rockford, Iowa, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. He is survived by his parents George and Kathy Tumilson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye.

Performance WOD
Recovery Week

Deadlift:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 14

‘Death by Sit Ups’ w/ plate

Sit ups with plate over head

RX
25/15

L2
15/5

L3
5/0

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Skill

Hang power clean

WOD

3 Rounds for time of:

RX:

  • 45 Front Squats (45#/25#)
  • 30 Push Ups
  • 15 Hang Power Cleans (115#/75#)

L2:

  • 45 Front Squats (45#/25#)
  • 30 Push Ups
  • 15 Hang Power Cleans (95#/65#)

L3:

  • 60 Back Squats (45#/15#)
  • 30 Knee Push Ups
  • 15 Hang Power Cleans (75#/45#)

Performance WOD
Recovery Week

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 13

4 rounds time
20 reps of each

RX,L2,L3
1 leg hip bridge
hollow rocks
Towel inchworms

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Skill

  • Snatch Balance
  • Split Jerk

WOD

Snatch Balance
3-3-3-2-2-2-1-1-1

Split Jerk
2-2-1-1-1-1

30 L-Sit Pull-Ups/30 Knee Up Pull-ups/30 Pull-ups at own pace

Performance WOD
Recovery Week

Press:
5 x 35% of max
5 x 45%
3 x 55%
5 x 35%
5 x 45%
5 x 55%

Core Challenge Day 12

30,20,10,5,4,3,2,1 for time

Bar roll outs or plank walk outs
Alt rotating knee to elbow with towel. (push up position) Each equals 1 rep . Both sides equals 1 rep on last 5 reps.

RX, L2,L3
Bar roll outs or plank walk out
Alt rotating knees to elbow

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Today’s WOD

  • 2018 CrossFit Open Workout Saturday! 2/24/18

    Open Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row for men / 12-cal. row for women Men use 50-lb. dumbbell Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Teenagers 14-15: Boys use 35-lb. […]
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