WOD Archives - Page 55 of 113 - CrossFit Big Rock

13 JULY 2016

Conditioning
For Time:
21-15-9
Burpees
American KBS
Box jumps

RX 53/35#
RX+ 70/53#

Strength
Front Squats
6 sets of 2
80-85% of 1RM
Same weight for each set
Super set each set with 4 jump squats

Sweat Class

Above Conditioning

10:00 Alt EMOM
Even: :45 Hollow Hold
Odd: :45 Plank or L-Hang

13 JULY 2016Tess Linder2017-07-13T20:11:55-07:00

12 JUNE 2017

Strength
Jerk
3×5

Conditioning
2K Row
150 Double Unders
10 Rounds of Cindy
*Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats

Sweat Class
Above Conditioning

12 JUNE 2017Tess Linder2017-07-12T19:58:32-07:00

AMRAP 5:
600m Run Buy-In
12 Deadlifts 155/105#
12 Barbell Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts 185/135#
9 Barbell Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts 225/155#
6 Barbell Burpees

RX+ Weights 185/135#, 225/155#, 275/185#

Sweat Class Weights 135/95#, 155/105#, 185/135#

11 JUNE 2017Tess Linder2017-07-12T07:48:48-07:00

10 JUNE 2017

Strength
Snatch
3@ 60%, 65% 70%, 75%
3×3 @ 80%

Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings 53/35#
Overhead Squats 75/55#

Sweat Class
Pull-up work

Same conditioning as above 44/26# KBS and Goblet Squats

10 JUNE 2017Tess Linder2017-07-10T20:16:50-07:00

8 JULY 2017

Teams of 2
4 RFT
800m run
50 Wall Ball 20/14#
2 Rope Climbs each
25 Hang Power Snatch 95/65#
Athlete 1 runs the 800m while athlete 2 does 50 wall ball.
Once these are completed move to the hang power snatch where you can split the reps however you want. Once round is completed the athlete who ran first is now completing the wall ball while the other runs.

Rope climbs may be accumulated throughout the workout.

8 JULY 2017Tess Linder2017-07-17T08:46:33-07:00

7 JULY 2017

Strength
Press 3×5

Conditioning
Teams of 2
AMRAP 20:
5 Front Squats 165/110#
15 Plate Hops 45#
20 Calorie Bike
Alternate after each full round.

Sweat Class
Teams of 2
6 Rounds:
5 DB Squat Cleans
10 Cal Assault Bike
30 Double Unders
Alternate after each full round.
Each person completes 6 rounds.