Workouts for the Week

 In Crossfit, WOD



OLY – 
In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps

65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep

90% of 1-RM x 1 rep
95% of 1-RM x 1 rep

More than 100% of 1-RM x 1 rep

More than 100% of 1-RM x 1 rep;


Five rounds for time of:
60/40kg. Power Clean x 5 reps

24″/18″ Box Jumps x 10 reps



On the minute, every minute, for 12 minutes:
Thruster x 2 reps
(take the weight from the floor for every rep)
(build the weight as you see fit – the goal is to move as much weight as possible in the 12 minutes – do not count failed attempts, simply sum the weights successfully lifted over the course of the 12 minutes/24 potential lifts)
Rest exactly 5 minutes, and then . . .


On the minute, every minute, for 12 minutes:
20 Double-Unders + Max Reps Push-Ups
 (Be smart here!!! The goal is max number of push-ups completed at the end of the 12 minutes, but consider how many you want to complete in each minute – exhausting yourself to complete failure in the early sets is not likely to be your best strategy.)


Take 10-12 minutes to practice three gymnastics skills of your choice.Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

even rounds for time of:

7 Handstand Push-Ups

7 Burpees

7 Ring/Bar Dips/Push Ups

7 Pull-Ups



Four rounds for time of:

Row 400 Meters

Run 400 Meters

(This workout will be performed as a relay race in teams of three. The moment one member comes off the rower, the next teammate may begin rowing. The workout is completed when each member of the team has rowed and run 1600 meters. If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)


OPEN 15.4

(Please be ware if you need to be judged on CF Open 2015 you should come to FRIDAY NIGHT LIGHTS and not in class. It is not possible for coach to judge athletes in class due they need to able to have eyes on everyone and there is a time constraint to get the class done inside the hour. If you can’t make FRIDAY NIGHT LIGHTS please contact your COACH. Thank you for understanding.)


For Time 400m Run
21 Thrusters (42.5/30kg)
21 Pull-Ups
400m Run
15 Thrusters (42.5/30kg)
15 Pull-Ups
400m Run
9 Thrusters (42.5/30kg)
9 Pull-Ups

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