W.O.D. Wednesday 7/23/14

Main – Workout Of The Day

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Challenge Du’ Jour

For time:

Row 500m

Metcon (Time)

For time:

12 Thrusters, 135/85lb
1 Rope Climb, 15ft
10 Thrusters, 135/85lb
2 Rope Climbs, 15ft
8 Thrusters, 135/85lb
3 Rope Climbs, 15ft
6 Thrusters, 135/85lb
4 Rope Climbs, 15ft
4 Thrusters, 135/85lb
5 Rope Climbs, 15ft
2 Thrusters, 135/85lb

Rope Climb sub for today = Ring Rows 5:1 (5/10/15/20/25)

W.O.D. Tuesday 7/22/14

Main – Workout Of The Day

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Skills and Drills

After a dynamic warm up, 5-10 Minutes: Pistol squats and one-legged squat progressions (bottom-up from box, band-assisted, counter-balance with hands on post or using KB, etc)

Shoulder Press


Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

30 Double Unders
10 KB Swings, 70/55lb
10 KB SDHP, 70/55lb
10 KB Goblet Squats, 70/55lb

W.O.D. Saturday 7/19/14

Main – Workout Of The Day

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Coaches Note: If it’s a large group, split the class into two groups and have half start with WOD 1 and other half begin with WOD 2; then switch.

Elizabeth (Time)

Set clock for 30 Minutes. From 0-15, Perform “Elizabeth”. Rest with any remaining time…

Clean, 135# / 95#
Ring Dips

For today, perform this WOD with power cleans.

At 15 Minutes, perform…

“Bottle Rocket” (Time)

3 Rounds for time of:

Run 400m
21 WallBalls, 20/14lb
12 Burpees

W.O.D. Friday 7/18/14

Main – Workout Of The Day

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Establish 1RM; Take from racks: 5-5-3-3-1-1-1

Metcon (Time)

8 Rounds for time:

8 Bar-Facing Burpees
8 Thrusters, 105/70lb
8 Chest-To-Bar Pull Ups


There are plenty of great competitions coming up this August and September! Check out these opportunities to either compete or to participate as a judge, volunteer, or spectator:

Battle for Courage (St. Peters, MO) • August 29th-31st

• http://crossfit-tnt.com/battle-for-courage/

Mid-America Championship (Bentonville, AR) • Aug 29th-31st

• http://midamericachampionship.com/

Battle at The BallPark (Tulsa, OK) • Sept 19-20th

• http://battleattheballpark.com/

Midwest WodFest (Joplin, MO) • Sept 13th