Category Archives: blog

Row 500m
CF Warm up x 2
Group Dynamic:
30 Burpees
Group Down and Back Dynamic Warm up
Skill: 1,000m Row for time
WOD: 2011 Regional Chipper
RX: 100 Reps
INT: 75 Reps
SX: 50 Reps
Pullups
Kettlebell Swings (53/35)
Double Unders
Overhead Squats (95/65)
**25 min cap**

Row 500m
CF Warm up x 2
Group Dynamic:
400m run with sandbag (25/45)
800m run without sandbag
400m run with sandbag
Strength: Close Grip Bench Press
5x5x5x5x5
WOD: Small “Karannie”
25-20-15-10-5
Wallball (20/14)
Double Unders (3:1 singles)
Situps
Cash out: Tabata pushups

Row 500m
CF Warmup x 2
Group Dynamic and Burgener Warmup
Skill: 8 min EMOM
1 Power Clean
1 Split Jerk
1 Hang Squat Clean
*Load must be heavy and increase once or twice.
Strength: Front Squat
3x3x3x3x3
WOD: 10 min AMRAP
5 Front Squats (135/95)
5 HSPU
5 Toe 2 Bar

**CLOSED**
Heading to the southeast regional competition in West Palm Beach.

Row 500m or Run 400m
CF Warm up x 2
Group Dynamic
Skill: 9 min EMOM
7 kettlebell Swings (53/35)
4 Pistols
WOD: 3 Rounds
3 Rope Climbs
6 Hang Power Cleans (135/95)
3 Bar Muscle ups (MOD: 6 C2B)
6 Overhead Squats (135/95)

Row 500m
CF Warm up x 2
Group Dynamic
Strength: Back Squat 5×5
Work up to a heavy 5 rep.
WOD: 4 Rounds
15 Deadlifts (135/95)
15 Toe 2 Bar
100m Run/Walk with barbell on back. (135/95)
*Scale accordingly

Row 500m
CrossFit Warm-Up x2
Dynamic Warm Up and Shoulder Mobility
EMOM 16 mins
ODD mins: 30 Double Unders
EVEN mins: 5 HSPU
Strict Press
4 sets of 6 reps
heaviest possible
Death by Slam Ball
Increase by 2 slams every min on the min until failure.

Row 500m
CF Warm up x 2
Group Dynamic: Burgener PVC and Barbell
Strength/Skill: Warm up to a heavy clean and jerk (15 mins)
Skill: 6 mins. Every 30 secs
1 Power Clean at 90%
WOD:
10 rounds or 10 min cap
1 Power Clean (185/115)
5 Pullups
10 Push ups
15 Air Squats

Row 500m
CF Warm up x 2
Group Dynamic
Skill: A) Max 1 set of pullups.
*Once you come off the bar that is your score.
B) Max box jump height.
*Standing position or step and jump.
WOD: “Kelly”
5 Rounds
400m Run
30 Box Jumps (24/20)
30 Wallball Shots (20/14)

Teams of 2
5 min AMRAP
P1: Holds a barbell at the top of the deadlift postion (155/115)
P2: Does max reps of burpees onto a plate.
*Once bar is dropped you must switch.
Rest 1 min
5 min AMRAP
P1: Hold Plank Postion
P2: Does max clean and jerk (135/95)
*Once person comes out of plank or person can’t do anymore clean and [...]