7.2.15


CrossFit 828 – CrossFit

A.

Active Rest Day, If you missed a day, make-up that WOD

Bent Over Row (5×5)

Rest as Needed

B.

1000m Row (Time)

Max Effort 1000m Row
Rest 10 mins, WORK ON MOBILITY!

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD

7.1.15


CrossFit 828 – CrossFit

A.

Close Grip Bench Press (5×5)

Rest 2-3 mins

B.

Metcon (No Measure)

NFT:

10 Rope Climb (No Jump)

C.

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

5 Wall Ball 20/24

5 T-2-B
Rest 4 mins

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP:

5 Burpee

5 KB Swing 24/16

Posted in WOD

6.30.15


CrossFit 828 – CrossFit

A.

Carry-OH Walk (Barbell) (4x30ft)

Rest 2 mins

B.

Snatch (Build up to a heavy 1 rep)

Rest as needed

C.

Metcon (AMRAP – Rounds and Reps)

 15 min AMRAP:

Row 250 m

4 HSPU

8 KB Snatch (8 each arm)

12 Box Jump 24/20

Posted in WOD

6.29.15


CrossFit 828 – CrossFit

A.

Clean and Jerk (Build To a Heavy 1 Rep)

Rest as Needed

B.

Metcon (Time)

3 Rounds for time of:

10 OHS 95/65

8 Pull-Ups

400m Run

Posted in WOD

6.27.15


CrossFit 828 – CrossFit

A.

Partner WOD!

Metcon (Time)

For time:

1600m Relay Run (200m Split)

100 Ring Rows

75 Push-Jerks

50 Weighted Box Step-Ups

25 Dips

800m Relay Run (200 m split)

Posted in WOD

6.26.15


CrossFit 828 – CrossFit

A.

Farmer’s Carry (6x50m)

Rest as needed

B.

Metcon (Time)

5 Rounds for time of 5 Reps:

Bear Complex 95/65

-Power clean

-Front Squat

-Push – Press

-Back Squat

-Push-Press
Rest 10 mins

C.

Metcon (3 Rounds for time)

Row 3 sets of 500 m Repeats

4 minute rest in between each heat

Try to maintain pace

Posted in WOD

6.25.15


CrossFit 828 – CrossFit

A.

Active Recovery Day, If you missed a WOD this week, make it up today.

Metcon (No Measure)

3 Sets, NFT

L-sits 30 second holds

Good Mornings 10-15 reps (light)

B.

Metcon (3 Rounds for time)

Run 3 sets of 400 m Hill Runs

Rest 3 minutes between sets

Maintain pace

Posted in WOD

6.24.15

CrossFit 828 – CrossFit

A.

Push Press (5×5)

Rest 2-3 mins

B.

Metcon (Time)

5 Rounds for time of:

10 Deadlifts 95/65

16 Back Rack Lunges 95/65

30 Dus / 60 Sus

Posted in WOD

6.23.15

CrossFit 828 – CrossFit

A.

Drop Snatch (5×5)

Light weight – no push from back and speed into bottom position

B.

Power Snatch + Hang Full Snatch + Full Snatch (2-2-2-2-2-2-2)

rest 2 mins between sets

C.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

5 C2B or 7 Pull-Ups

5 Box Jumps 30/24″
Rest 3 mins

D.

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:

10 HR Push-Ups

10 Air Squats

Posted in WOD

6.22.15


CrossFit 828 – CrossFit

Back Squat (5×5)

Rest 2-5 mins

B.

Metcon (Time)

3 Rounds for time of:

20 Burpees

15 AKB Swings 24/16

10 Wall Balls 20/14

5 SDHP 95/65

Posted in WOD