9-29-17

Warm Up: – EMOM 9

1. Row 12/9 cal

2. 15 kb swings 

3. 15 unbroken wallballs

Conditioning: – 5 x 200m runs

Team WOD: – "CrossFit Baseball"

9-28-17

Warm Up: – Run or Row 3 minutes

WOD: – Front Squat 1RM

Building no more than 20#

E:2 reps:

Sled push 100ft @ +90/45

9-27-17

Warm Up: – Run 1 mile in less than 12 minutes

Then; 5 min barbell warmup

Partner WOD: – 2017 Team Series Event #1

For Time

9 – 15 – 21

Synchronized Thrusters @ 95/65

Snychronized Burpees OTB

Core Conditioning: – Accumulate reps NFT

50 weighted Russian twists @ 25+/15+

50 T2B 

9-26-17

Warm Up: – 3 rounds of rowing 100m: O/U burpee penalty

EMOM 6

O: 3 slow strict press + 5 good mornings

E: 3 inch worms + 5 wallballs @ 30/20

WOD: – For Time:

21 push press @ 75% BW

42 cal row

15 push press @ 75% BW

30 cal row

9 push press @ 75% BW

18 cal row

Core Conditioning: – 50 reps each NFT

Weighted situps @ 45/35

GHD hip extensions @ 25/15

9-25-17

Warm Up: – Run or Row 3 min

2 rounds:

5 ring transitions

5 broad jumps

5 wall balls

5 roll over V-sits

5 triple ext + high pull @ BAR

Strength: – E:90 sec for 20 min

Hang squat snatch 

* begin @ 45-50% 1RM

WOD: – 3 rounds for time:

25 GHD situps 

100m KB chest carry @ 80/70

9-22-17

Warm Up: – AMRAC 6

5 banded pull-aparts + OHS

10 kb swings NTE 44/26

15 sec HS hold

20 sec DU / SU

— 6 min barbell warmup —

WOD: – For Total Reps

AMRAP 5

7 deadlift @ 185/135

7 Strict HSPU

REST 3 min

AMRAP 5

7 OHS @ 95/65

21 DU

REST 3 min

AMRAP 5

7 box jumps @ 30/24

14 kb swings @ 53/35

9-21-17

Warm Up: – Run OR Row 3 min

AMRAC 5

5 jumping ring dips

20 sec DU/SU

5 box jumps

WOD: – AMRAP 15

200m run

10 burpee box jump overs @ 24/20

10 GHD situps

Strength: – 3 Rounds NFT

Max set STRICT ring dips

100m double KB OH carry @ 53/35

9-20-17

Warm Up: – AMRAC 6

5 wallballs @ 30/20

5 pullups

5 burpees

5 min barbell warmup

Strength: – Back Squat

5 X 5 @ BW 

WOD: – "Fran" (LC: 10/4/16)

21 – 15 – 9 

Thrusters @ 95/65

Pullups

9-19-17

Warm Up: – AMRAC 6

4 inch worms

8 rope pullups 

10 superman rocks

12 walking lunges

Skills: – Rope climb / K2E skill transfer

WOD: – For Time

50 GHD hip extensions

5 rope climbs (sc: 5:1 Knees to chest)

40 Goodmornings @ 45/35

4 rope climbs

30 GHD hip extensions

3 rope climbs

20 Goodmornings @ 45/35

2 rope climbs

10 GHD hip extensions

1 rope climb

9-18-17

Warm Up: – 2 min PVC warmup

90 sec Tricep Smash

5 min barbell warmup

WOD: – E:90 sec for as long as possible

1 Clean & Jerk

If C&J < 135, begin @ bar / add 5# each round

If C&J < 200, begin @ bar / add 10# each round

If C&J > 225, begin @ 95/65 / add 10# each round

If C&J > 265, begin @ 135/95 / add 10 # each round

Core Conditioning: – 3 rounds NFT

20 S/A Medball OH squats @ 20/14

Max L-sit hold