5/18/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

10min Run/Jog/Walk w/ Partner

Weightlifting

Front Squat (5×1-3 @95%+)

Superset w/ Negative Pullups 5×2-4

Metcon

Metcon (Time)

5 Rounds:

3 Muscle Ups (Bar or Ring)

3 Handstand Pushups

Finisher

Metcon (No Measure)

3 Rounds:

20 Russian Twists

10-20 GHD Situps

5/17/16

CrossFit 65/69 – WOD

Weightlifting

Snatch (20min to find a heavy 1 rep)

Metcon

Metcon (Time)

For Time (20min Cap):

RX

75 Pushups

150 Squats

300 Lunges

RX+

10 Rope Climbs

75 Pushups

150 Squats

300 Lunges

Break up any way that you would like

5/16/16

CrossFit 65/69 – WOD

Weightlifting

Overhead Squat (5×1-3 @ 95%+)

Superset w/ BB Bench Press 5×3-5

Metcon

Metcon (Time)

3 Rounds:

400m Run

15 Cleans (135/95)

Finisher

Metcon (No Measure)

5 Rounds:

20 Abmat Situps

10-15 DB/KB Side Raises (each side)

5/14/16

CrossFit 65/69 – WOD

Warm-up

Metcon (No Measure)

Truck/Car Pushes!

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Finisher

Metcon (No Measure)

No, you cannot leave. Don’t be a turd. Stay and stretch. 🙂

5/13/16

CrossFit 65/69 – WOD

Weightlifting

Back Squat (5×3-5 @80-95%)

Superset w/ 5×6-8 Split Jerks. Try alternating what let is forward.

Metcon

Metcon (Time)

3 Rounds:

10 Thrusters (95/65)

10 Pullups

10 Abmat Situps

Finisher

Metcon (No Measure)

3 Rounds:

5 Single Leg Bench Squats (each leg)

5 DB Single Leg RDL’s (each leg)

5/12/16

CrossFit 65/69 – WOD

Weightlifting

Clean and Jerk (15min to find a mod/heavy 1 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

5 Handstand Pushups (RX+ is 3inch deficit)

50 Double Unders

250m Row

Finisher

Metcon (No Measure)

5min Smash of whatever is sore

5min Group Stretch

5/11/16

CrossFit 65/69 – WOD

Weightlifting

Front Squat (5×3-5@80-95%)

Superset w/ 5×2-4 Negative Pullups. Add weight if you are able to.

Metcon

Metcon (3 Rounds for reps)

5min AMRAP (Round 1):

10 KB Swings (50+/30+)

10 Pushups

2min Break

5min AMRAP (Round 2):

10 Single Arm KB/DB Ground to Overhead (50+/30+)

10 Hanging Ring Rows

2min Break

1min Max Wall Balls (Round 3, 20/14)

Finisher

Metcon (No Measure)

3 Rounds:

30sec Bar Hang

10 Band Pulls (activating mid back and NOT your traps)

5/10/16

CrossFit 65/69 – WOD

Weightlifting

Snatch (15min to find a mod/heavy 1rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 BB Curls (45/35)

10 Dips (any variation)

10 Single Leg Bench Squats (each leg)

20 Calf Raises (on 45lb plate)

Finisher

Metcon (No Measure)

5min Smash:

Whatever is sore, smash out.

5min Group Stretch

5/9/16

CrossFit 65/69 – WOD

Weightlifting

Overhead Squat (5×3-5 @80-95%)

Superset BB Floor Press 5×6-8

Metcon

500m Row (Time)

Max Effort 500m Row
You have 2 attempts. 5min in between attempts.

Metcon

Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

5 Pistols (each leg)

5 Muscle Ups (Bar or Ring)

5 Squats

5 Strict Pullups

Finisher

Metcon (No Measure)

3 Rounds:

5-10 UNBROKEN Toes-to-Bar

10-20 Russian Twists w/ 45lb Plate

10 Hip Extensions w/ weight

05/07/16 partner wod

CrossFit 65/69 – WOD

WOD

30 Min AMRAP

7- Rope Climbs

20- Tire Flips

400M Farmers Carry 70/53

Partition load as needed between you and your partner