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A.:
"Bring Sally Up"-Warm-up Workout is performed to "Flower" by Moby. Its a paused squat workout. When you hear "Bring sally up", athletes will squat up. Then you will hear "bring sally down" at which point the athlete will return to the paused squat position. B.: -Partner WOD- AMRAP 25: Partner 1: 500m Row or run 400 m Partner 2: 1 Round: 15 Ab mat Sit Ups 15 KB swings (24\16) 45 Double Unders OR 90 Single Unders * Partner 1 starts on row or run, Partner 2 starts on Sit Ups. When both partners are done they will switch, Partner 2 will row and Partner 1 will do 1 round of work.
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A.:
Snatch Grip Push Press from behind the neck (5x5 (use heaviest possible weight)) B.: Nancy 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65# 43kg/30kg A.:
Overhead Squat (3 x 5 @ moderate weight) Use a weight that allows you to have perfect form. B.: Metcon (Time): Row 1k (Only Run if there are no rowers) 10-9-8-7-6-5-4-3-2-1 DB Squat Cleans (20/10 kg) HSPU Row 1k (Only run if there are no rowers) A.:
Push Press (3 x 5 @65-70% 1RM) B: Metcon (3 Rounds for time) For time: 1 Round: 800 Meter Row or Run 80 Double-Unders 21 Hang Power Cleans (50/35) --------Note time here** without stopping go directly into 2 Rounds: 400 Meter Row or Run 40 Double-Unders 15 Hang Power Cleans (50/35) -------Note time here** Without stopping go directly into 3 Rounds: 200 Meter Row or Run 20 Double-Unders 9 Hang Power Cleans (50/35) --------Note time here** Ok guys. It's been awhile since I've really tested your ability to push through some pain. Well... Today is your lucky day!! Here is what I need you all to do. Look at this workout as 3 separate WODs. After you complete each WOD, please annotate when you completed each WOD. The clock is running continuously. The final time should be how long it took you to get through all 3 WODs. I know the weight is a little heavy. Scale IF YOU NEED TO. Don't be afraid of a little pain... DO WORK!!! A.:
Barbell Lunge (4 x 10 reps @ 40-50% 1RM FS) Bar is in the back rack B.: Death by wall balls: Minute 1 - 2 WB Minute 2 - 4 WB Minute 3 - 6 WB Minute 4 - 8 WB Etc... Continue this until you cannot finish the round. Score =total reps A.:
10 rounds: 10 Power Snatches (50/35) 100 m sprint Rest 1 minute A.:
Deadlift (1RM) B. : Partner WOD Split the reps however: 400m Run (Together) 100 Deadlifts (60/40) 50 T2B 100m OH Walking Lunge (15/10 kg plate) 50 Cal Row 100 Burpees 400m Run (Together) A. :
Bench Press (5-4-3-2-1) Attempt a 1RM if possible B. : 3 rounds: 30 KB Snatches (15 each arm) 15 Goblet Squats 400 meter run 24/16 kg A.:
3 DL + 2 Hang Clean + 1 TnG (Touch and Go) Clean (E2MOM 14 min. (7 reps) 1 complex@ 75% 1RM Clean) B.: 5 Rounds: 10 C2B 10 Power Cleans, 40/30 10 Front Sqauts, 40/30 10 Jerks, 40/30 A. :
Push Press 8 RM Take 10 minutes to find today's 8RM Push Press B.: Holbrook (10 Rounds for time) 10 Rounds each for time: 5 Thrusters, 115# 10 Pull-ups 100m Sprint Rest 1-Minute In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010 To learn more about Holbrook click here 50/35 kg |
CrossFit Stuttgart is
now using WODIFY. Members who use Facebook should join the CrossFit Stuttgart Athletes group. Note that this group is for members only! If we don't recognize your name we will not approve your request to join the group. If you use a different Facebook name than your actual name, email us and let us know.
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