7.8.15


CrossFit 828 – CrossFit

A.

Barbell Carry (Back) (6x 30 ft (w/ bands a KB’s rack to rack))

Rest 1-2 mins

High Bar Back Rack Position

Lead with your hips.

Do Not Rush, keep the barbell under control

B.

Push Jerk (5×5)

Rest as needed

C.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Power Snatch 95/65

10 Pistols each leg

10 DUs or 90 SUs
**Sub Pistols for air squats but do double reps**

Posted in WOD

7.7.15

CrossFit 828 – CrossFit

A.

Romanian Deadlift (5×5)

Rest 2-5 mins

Focus on Loading the Hamstrings during the eccentric phase of the lift

B.

Metcon (Time)

3 Rounds for time of:

4 Chin – Ups STRICT

8 HR Push-Ups

12 RKB Swing 70/53 lbs 32/24 kg

C.

Metcon (4 Rounds for time)

Row 250 m repeats As Fast As Possible x 4

Rest 3 minutes in between

Posted in WOD

7.6.15

CrossFit 828 – CrossFit

A.

Overhead Squat (5×5)

Rest 2 mins

NOTE: If you are having difficulty with the mechanics of the OHS please perform a 4 second eccentric (decent) and faster concentric (standing up).

B.

Metcon (Time)

21-15-9 reps for time of:

Power Clean 95/65

Burpee- Over the Bar

Posted in WOD

7.4.15

CrossFit 828 – CrossFit

A.

Front Squat (5×5)

Rest 2-3 mins

B.

Partner WOD!

Metcon (Time)

Partner WOD

4 Rounds for Time of:

50 m Farmers Carry 32/24

16 Dips

50 Air Squats
Break reps up as needed.

Posted in WOD

7.3.15

CrossFit 828 – CrossFit

A.

Deadlift (5×5)

Rest 2-5 mins

B.

Metcon (Weight)

20 min EMOTM

Push-Press – odd – 3 reps

DU/SU – even – 30 DU/60 SU
score=total weight moved

Posted in WOD

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