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Life changing fitness

WOD - Aug 29, 2014 "Win-A-WOD 2"

8/28/2014

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Picture
Strength
Deadlift 
8-8-8 AMAP @ 70%

MetCon:
Win-A-WOD 2


It was sooo close! Only 1 vote separated the WOD's. This weeks WOD as voted by you is.......


You'll just have to come in and find out :)

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WOD - Aug 28, 2014

8/27/2014

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Picture
Strength:
Hang Snatch
1-1-1-1-1

MetCon:
10 – 1
Power Clean (185/135)
Ring Dip

Bonus Strength/Conditioning:
Max Sled Push (185/135)
in 2:00


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WOD - Aug 27, 2014

8/26/2014

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Picture
Strength:
Bench press
3-3-3-3-3

Metcon
3 Rounds
100 Double Unders
75 Sit Ups
50 Call Row
25 Push Ups

Bonus Strength:
Front Lever Work

Bonus Conditioning:
Run 2k


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WOD - Aug 25, 2014

8/25/2014

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Picture
Strength:
Push Jerk
6-6-6-6- AMAP @75 1RM

WOD:
AMRAP 20 Minutes
10 T2B
20 KB Swing (55/35)
30 Box Jump (24/20)

Bonus Conditioning:
5 rounds
10 KB Swings (55/35)
20 Sit Ups
10 KB Swings (55/35)
20 Hollow Rock

Mobility Bonus
10:00 Hip mob/rehab
10:00 Ankle Mob


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WOD - Aug 25, 2014

8/24/2014

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Picture
Strength:
Back Squat 
8 – 8 – 8 – AMAP
@ 70% 1RM

Metcon:
3 Rounds
10 Front Squats (155/105)
20 Chest to Bar Pull ups
50 Double unders

Bonus Conditioning:
Row 1000m
25 burpees
Row 1000m
25 Burpees    




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WOD - Aug 22, 2014

8/21/2014

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Picture
Strength:
Deadlift
10-10-10-AMAP @65%

Our First Win-A-WOD MetCon:

The WOD designed and selected by you CrossFit Elgin is:

15:00 Partner AMRAP
1 Rope Climb
5 HSPU
10 Sit Ups

Partner A does round while Partner B hold plank, then switch.



I'm sure this is Functional Fitness somehow :)

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WOD - Aug 21, 2014

8/20/2014

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Picture
Partner WOD:
Increasing Clean & Jerk Ladder

3 reps Each @ 

95/65
115/75
135/95
155/105
185/115
205/135
225/155

7:00 Cap. 
If Ladder is completed score time to completion 

or:

Increasing Jerk Ladder
3 reps Each @
65/45
75/55
95/65
105/75
115/85
135/95
155/105

If Planning Scaled for Competition

MetCon:
5 rounds:
20 Cal Row
20 KB Swings (55/35)

Bonus:
Partner WOD
For Time:
50 Synchronized Sit ups (touch hands together at top)
50 Synchronized Push Ups 
50 Synchronized Squats




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WOD - Aug 20, 2014

8/19/2014

0 Comments

 
Picture
Strength:
10:00 AMRAP
Increase unbroken # of reps each round of:
1 – Strict Pull Up
2 – Kipping Chest to Bar
3 – Kipping Pull ups

(2-3-4…. 3-4-5, etc)

Score is completed unbroken rounds

MetCon:
10:00 EMOM
30 Double Unders
3 Power Snatch 
(135/95)

Skill Bonus:
5 attempts at Max Distance Hand Stand Walk

Mobility bonus:
Choose 5 different Mobility Drills and spent 2:00 on each side of your body on each

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WOD - Aug 19, 2014

8/18/2014

0 Comments

 
Picture
Strength:
Front Squat
10-10-10- AMAP @ 65%


MetCon:
For time:
50 box jumps (24 / 20 in.)
25 toes-to-bars
50 wall-ball shots (20 / 14 lb.)
25 ring dips
50 wall-ball shots (20 / 14 lb.)
25 toes-to-bars
50 box jumps (24 / 20 in.)

Strength Bonus:
5x5 
:03 Bottom Pause
OH Squat


0 Comments

WOD - Aug 18, 2014

8/17/2014

0 Comments

 
Picture
Strength:
Push Press
8-8-8- AMAP @70%

MetCon:
4 rounds
500m row
400m run

Bonus:
6 Rounds
5 Chest to Bar Pull Ups
:30 Rest between Rounds


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