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WOD - Monday Montage

20 Minute AMRAP:

* 50 Box Jumps (24″)

* 50 Ab Mat Sit-Ups

* 50 Wallballs (20#)

* 50 Pushups

W/ Remaining Time

AMRAP:

* 5 Pullups

* 10 Burpees

* 500m Row

Score = 408m Into 3rd Round on Phase II AMRAP

#CrossFit #WOD #Monday #AMRAP #box jumps #sit-ups #ab mat #wallballs #WBS #pushups #pullups #burpees #row

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Friday AM Fun

5 Rounds:

3 Minute AMRAP

* 3 Muscle Ups

* 6 Front Squats @ 155#

* 9 Lateral Bar Over Burpees

1 Minute Rest

#CrossFit #WOD #Friday #TGIF #AMRAP #muscle ups #MUs #front squats #burpees #bar over burpees

WOD - Tuesday Throwdown

Strength

10 Rounds (2 Minutes rest between rounds)

* 5 Back Squats @ 115 kg + 5 Strict Pullups (Superset)

WOD

12 Minute AMRAP

* 12 Explosive Pushups

* 12 Push Press @ 75% Bodyweight (60 kg)

* 12 Cal Row

Score: 3 Rounds + 15

#CrossFit #WOD #strength #back squat #strict pullups #superset #AMRAP #pushups #push press #bodyweight #rowing #cal

WOD - Weight of the World

Strength

12 Minute Ascending EMOM

Clean & Jerk - 115#, 125#, 135#, 145#, 155#, 165#, 175#, 185#, 195#, 205#, 215#, 225# (fail)

WOD

10 Minute AMRAP

* 10 Shoulder to Overhead (95/65#)

* 10 Toes to Bar

* 30 Double Unders

Score = 5 Rounds + 13

#CrossFit #WOD #EMOM #clean & jerk #C + J #AMRAP #STO #toes to bar #TTB #double unders #DUs

WOD - Pushing It

Strength

Push Press

5 x 1 @ 95% (185#)

WOD

16 Minute Alternating EMOM

* 40 Second Row

* 15 Wallballs (20/14#)

#CrossFit #WOD #push press #EMOM #row #calories #wallballs #WBS

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WOD - Wednesday Wobbly Wegs

Skill

5 Rounds

* Double Unders- 30 Seconds On/30 Seconds Off

Strength

5 Rounds

* Lateral Rope Pulls (L/R = 1 Round) for 10 m @ 50 kg

WOD

Death By...

EMOM (15 Minute Cap) of Back Squats, 3 Burpees Every Minute, Start w/ 3 Reps and + 1 Rep per Minute, 100 kg

Score = 6 Reps in Round of 10

#CrossFit #WOD #back squats #double unders #lateral rope pulls #burpees

WOD - Final Coach Barbell Club

Snatch Drops

3 x 3 @ 40 kg, 50 kg, 55 kg

Snatch Complex (On 2 Minute Intervals)

6 Rounds:

Hang Squat Snatch + Squat Snatch @ 67.5 kg

#CrossFit #WOD #barbell club #snatch drop #snatch complex #hang squat snatch #squat snatch

WOD - Bali Hotel Burner

5 Minute AMRAP

* 8 Hang Squat Cleans w/ 22 kg dumbbells

* 5 Strict Pullups

Rest 3 Minutes

5 Minute AMRAP

* 10 Alternating Lunges w/ 16 kg dumbbells

* 10 Pushups

Score: 4 Rounds + 1, 5 Rounds + 1

#CrossFit #WOD #bali #hotel #hang squat cleans #dumbbells #pullups #AMRAP #lunges #pushups

WOD - Strict for Strength

Strength:

Front Squats

3, 3, 3+ @ 65/75/85% 1RM (185#, 205#, 225#)

WOD:

16 Minute Alternating EMOM

* 5 Strict Handstand Pushups

* 5 Strict Chest to Bar Pullups

* 40 Double Unders

* 5 Strict Toes to Bar

#CrossFit #WOD #strict #strength #front squats #1RM #EMOM #chest to bar #CTB pullups #handstand pushups #HSPUs #double unders #DUs #toes to bar #TTB

WOD - Case of the Mondays

Strength

One Leg Deadlifts (Holding two KB) @ 16 kg x 3, 20 kg x 1

* 4 x 8/Leg

Kettlebell Renegade Rows

* 5 x 5/side @ 20 kg x 3, 24 kg x 2

WOD

12 Minute AMRAP

* 15 Kettlebell Swings (2 pood/1.5 pood)

* 12 Burpee Box Jumps (24″/20″)

* 9 Kettlebell Shoulder to Overhead @ 50% Bodyweight (20kg Each Hand)

Score = 4 Rounds + 27

#CrossFit #WOD #single leg deadlifts #kettlebell #KB #renegade rows #AMRAP #KBS #kettlebell swings #burpee #burped box jumps #STO #shoulder to overhead

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Boom! Another trip to #PRCity on the road to #Gainzzzville at @crossfitsenayan last week. 160 kg back squat here, hit 165 kg after (no video). Over 2x bodyweight! Huge thanks to @coachluke101 for the #gainzzz.

#eatbigliftbig #gainzzz #skinnystrong #CrossFit #WOD #back squat

WOD - Wednesday Wake-Up

Strength

Back Squat

5, 5, 5+ @ 65/75/85% of 90% 1RM (195#, 225#, 255#)

WOD

For Time

40 Cal Row

20 Wallballs (20/14#)

30 Cal Row

15 Wallballs

20 Cal Row

10 Wallballs

10 Cal Row

5 Wallballs

Time = 8:05

#CrossFit #WOD #back squat #row #cal #wallballs #WBS

WOD - Tuesday Barbell Madness

14 Rounds (2 Minute Interval)

* 1 Full Snatch + 1 Overhead Squat @ 70 kg

NOTE: Only missed twice. With a previous 1RM of 75 kg might be time to test this again!

#CrossFit #WOD #barbell #snatch #overhead squat #OHS

WOD - Borneo Hotel

8 Rounds Alternating (30 second on/30 seconds off)

* DB Renegade Rows (9kg DB)

* Overhead Single DB Alternating Lunges (10 kg DB)

* DB Hang Clean + Strict Press (9 kg DB)

* Situps

#CrossFit #WOD #borneo #samarinda #renegade rows #OH lunges #DB #hang clean #strict press #situps

WOD - Tuesday Mashup

8 Rounds (2:45 Interval)

Superset: Back Squats + 5 Strict Pullups (False Grip)

Rounds 1-2

* 5 Back Squats @ 120 kg (+ 5 Strict Pullups)

Rounds 3-4

* 5 Back Squats @ 125 kg (+ 5 Strict Pullups)

Rounds 5-8

* 4 Back Squats @ 127.5 kg (+ 5 Strict Pullups)

#CrossFit #WOD #barbell #back squats #strict pullups #false grip

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WOD - Tuesday Barbell Club

Overhead Squats

6 x 6 @ 70 kg x 2, 75 kg x 4

Push Press

3 x 5 @ 65 kg x 1, 70 kg x 2

Open Palm Single Arm Kettlebell Strict Press

5/Arm x 3 (Normal Stance) @ 14 kg

3/Arm Per Side x 2 (Split Jerk Stance) @ 16 kg

#CrossFit #World Bank #barbell #overhead squats #OHS #push press #strict press #kettlebell #KB

WOD - Monday Night Burn

Strength

5 x 5 Deadlift @ 60% 1RM (250#)

* 5/Leg Single Leg Kettlebell Deadlifts Following Each DL Set (16 kg KB)

WOD

9 Minute AMRAP

* 3 Clean & Jerks (135/95#)

* 6 Toes to Bar

* 9 Wallballs (20/14#)

* 12 Box Jumps (24″/20″)

Score = 5 Rounds + 8

#CrossFit #WOD #Monday #deadlift #AMRAP #clean + jerk #C + J #toes to bar #TTB #wallballs #WBS #box jumps

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