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Saturday WOD

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Downstate CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

40 Min Running Clock

0-24:00

6 Rounds – 1 Round every 4 Mins

9 Hang Power Clean 115/75

9 Pull Ups

9 Shoulder to Overhead

9 Deadlifts

**add 1 rep every round

9, 10, 11, 12, 13, 14 reps etc.

When you get capped out on time, you are done

Metcon

Metcon (Time)

28:00-40:00

120 cal partner row

1 partner rows

1 partner holds low plank

Week 5 Day 1

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Downstate CrossFit – CrossFit

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Shoulder Press

Workout Begins on a 40 Min Clock

0-10:00

5 – 65%

5 – 75%

5+- 85%

Using 95% of your 1RM as your base

Metcon (AMRAP – Reps)

17:00-25:00

AMRAP in 8 Rounds Tabata Style

:20 Max reps Hang Power Cleans 115/75

:10 Rest

:20 Max Reps Push Press

:10 Rest
Score Total Reps – Breakout Per Movement in Comments

Metcon (Time)

30:00-40:00

With a Partner For Time

175/140 Cal Row

200 Sit-ups

Can break up however needed
Row Pace for the Cap

1050/850 Cal/hr pace

keep in mind that you must row above this to account for transitions

** if you do not finish your score is the total reps you were short PLUS 10 min – 1 rep = 1 second

Week 4, Day 1

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Downstate CrossFit – CrossFit

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Shoulder Press – Deload

on a 40 min running clock

0 – 10:00

5 – 40%

5 – 50%

5 – 60%

Use 90% of 1RM as base

Metcon (AMRAP – Rounds and Reps)

16:00 – 23:00

12 OHS 75/55

8 T2B

Metcon (AMRAP – Reps)

27:00 – 34:00

2 Rounds – 1 min each

Bike – max cal

Strict PU – max rep

Row – max cal

Rest

Metcon (AMRAP – Reps)

36:00 – 40:00

Max Distance

Handstand Walk

or

Handstand Hold (no score)

5′ walk = 1 Rep