Tag: wod

24
Oct

Deadlift, OH Lunges, Muscle ups, RKB, Push ups

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Competitor’s Class is tonight @ 5:30, don’t miss it!

 

5/3/1 Deload Week
Deadlift (still at 90%)
5@ 40 %
5@ 50%
5@ 60% (not a max effort set)

Then
6 Min AMRAP
8 OH Lunges 95/65
2 Muscle Ups

Rest 1 Min

6 Min AMRAP
20 RKB 70/53
20 Push ups

24
Oct

3-pos Snatch, OH Lunges, Muscle ups, RKBs, Push ups

 

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3 Position Snatch
15 Min to Find Heaviest 3 Position Snatch
(Ground+Hang+High Hang)

Then
6 Min AMRAP
8 OH Lunges 95/65
2 Muscle Ups/2 C2B+2 Ring Dips

Rest 1 Min

6 Min AMRAP
20 RKB 70/53
20 Pushups

23
Oct

Row, TTB, Stones, Double unders

 

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20 Min EMOM
Min 1: 10/8 calorie row
Min 2: 10 T2B
Min 3: 6 Stones
Min 4: 30 Double Unders
Min 5: Rest

22
Oct

Push Jerk 6RM, HSPU, Run

 

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Push Jerk (No Split)
12 min to find 6 Rep Max

Then

12 Min AMRAP
6 HSPU
200 m run

Then
4×10 Ring Rows NFT
These should be PERFECT.
No kip. Maintain a hollow body position for each rep.
To make it harder, put your feet on a box.

 

 

10/22/14 IMG_1699

22
Oct

Shoulder Press, HSPU, run

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5/3/1 Deload Week
Shoulder press (still at 90%)
5@ 40 %
5@ 50%
5@ 60% (not a max effort set)

Then

12 Min AMRAP
6 HSPU
200 m run

Then
4×10 Ring Rows NFT
These should be PERFECT.
No kip. Maintain a hollow body position for each rep.

 

 

10/22/14 10/22/14

21
Oct

Filthy Fifty

Oly Class is tonight @ 6:30!

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Filthy Fifty
50 Box Jumps, 24/20
50 Jumping Pull ups
50 KBS, 35/25
50 Walking Lunge Steps
50 Knee to Elbow
50 Push Press, 45/35
50 Back Ext (Supermans)
50 Wall Balls, 20/14
50 Burpees
50 Double Unders

 

 

10/21/14

20
Oct

OHS 6RM, Death by Power Clean

 

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Overhead Squat
15 Min to Find 6 Rep Max

Then

Death By Power Clean 135/95
Min 1: 1 PC, Min. 2: 2 PC, Min. 3: 3 PC etc.

Go until you can’t complete the power cleans within the min.

Rest 1 Min

Run 1 Mile

 

WOW
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 bodyweight
Bench Press bodyweight
Clean .75 bodyweight
Min 2: 2 PC
Min 3: 3 PC…

 

IMG_7840

 

20
Oct

Back Squat, Death by Power Clean

 

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5/3/1 Deload Week
Back Squat (still based off of 90%)
5@ 40 %
5@ 50%
5@ 60% (not a max effort set)

Then

Death By Power Clean 135/95
Min 1: 1 PC
Min 2: 2 PC
Min 3: 3 PC…

Go until you can’t complete the power cleans within the min.

Rest 1 Min:

Run 1 Mile

 

IMG_7840

 

18
Oct

Wallballs, Push ups, Atomic Sit ups

 

 

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Come for Oly Lifting Class at 8am!

 

10 Rounds
10 WallBalls
10 Push Ups
5 Atomic Sit Ups

17
Oct

Deadlifts, Thrusters, Bar-facing Burpees

 

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5/3/1 Deadlifts Week #2
(Continue to use 90% of your one rep)

Warm up to 75%
5 @75%
3 @85%
1+ @95%

4 rounds
10 thrusters 135/95
10 bar-facing burpees

Optional accesory work
4×8 bent over rows, work up to a heavy weight

(Don’t do conditioning if you are coming to the competitors class. You can do the bent over rows.)

Competitor class is at 5:30pm!

 

10/17/14

 

Contact Us:
Call Us P. (801) 900-3480
Email Us: info@crossfituv.com
Drop by:
376 Commerce Loop, Orem, UT 84058

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