Monday, June 27, 2016 22:00

Monday June 27, 2016 WOD

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26
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. Or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, 10 supermans, :30 plank, 10 hollow rocks, :30 handstand hold or 2 wall climbs, 10 ring rows, 10 air squats, group dynamic

Push Press (5-5-5+)

65%, 75%, 80%

2:30 rest between sets

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

4/2 Muscle Up

12 x KB Snatch (53/35) 6 x Each Arm

15 x hand release pushup

*SCALE: 1 MU = 2 C2B Pull Up & 2 Ring Dip*

Scale jumping c2b, banded ring dips or box dips, you may also scale or perform bar muscle up if you dont have ring MU yet

Satruday June 25, 2016 Partner WoD

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24
Jun

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, 10 scorpions, 10 supermans, 10 glute bridge, :30 hollow hold, :30 handstand hold, :30 calf stretch ea. leg, group dynamic

Metcon (AMRAP – Reps)

WOD:

4-Person Teams

2 Rounds of:

1 team member runs a 300 M. with a 20#/14# WB, while other team members perform work @ their stations:

– KB Swings (53/35) (Scaled: 35/26)

– Box Jumps (24”) (Scaled: Can step up)

– Row for calories

Once a team member returns from run, everyone rotates. Final time is when last team member finishes there run. Keep a running total of reps at each station.

Record reps

Friday June 24, 2016 WOD

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23
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 10 ytw’s, 10 bird dogs, 10 scorpions, 10 glute bridge, :30 plank, 20 speed skaters, 10 banded goodmorning, 10 kb sumo deadlift high pull, 10 air squats (face wall arms up), group dynamic

Deadlift (5-5-5+)

65%, 75%, 80%

2:30 rest between sets

Metcon (Time)

For Time:

18-15-12-9-6-3 reps of:

-Ball Slams (30#/20#),

11-9-7-5-3-1 reps of:

-Supine Ring Rows (feet on box) (scale: regular ring rows)

Ex. complete 18 ball slams then 11 supine ring ring rows, etc…

Cash-Out / Skill Work

Turkish Get-Up:

2-2-2 (ea. arm)

:90 rest between sets

Wednesday June 22, 2016 WOD

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21
Jun

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, 10 supermans, 10 scorpions, 10 mt. climbers, :30 hollow hold, 20 speed skaters, 10 banded good morning, 10 mb clean, group dynamic

Metcon (No Measure)

Skill Work:

EMOM for 12 min:

*Min. 1 = 10 alt. pistols (scale: w/ bands hold pole or rings or scale: air squats),

*Min. 2 = :30 ring support hold (scale: : watch video = 1-2 feet on ground),

*Min. 3 = 3 single leg broad jump (ea. leg) (scale: 3 broad jump),

*Min. 4 = :30 strict knee-ups

https://youtu.be/fghQL8EJSwY

https://youtu.be/-4IF7z6A71s

*Single leg broad jump (jump as far as possible off 1 foot, land on 2),

*Strict knee-ups: hang from bar like t2b, raise knees up – no kip

Metcon (Time)

For Time:

-21 hang clean (95/65),

-75 double unders (scale: 150 singles),

-15 hang clean (115/75),

-75 double unders (scale: 150 singles),

-9 hang clean (135/95),

-75 double unders (scale: 150 singles)

*Competitor: Rx+ w/:

(115/75)(135/95)(155/105)

*These are all hang squat cleans.

*Scale1: (65/45)(75/55)(85/65)

*New people / Scale 2:

45#/35# entire wod or lighter, scale to 50 double unders or 100 singles ea. round

*New people may also scale – high hang power clean + front squat.

*With the weather forecast for tomorrow running has now been switched for double unders

Clay’s B-Day WOD

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20
Jun

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., then 2 rounds of:

-10 pvc passover,

-10 bird dogs,

-:30 plank,

-10 band scap squeze,

-10 kb swings,

-10 push-ups,

-10 air squats (face wall arms up)

Shoulder Press (5-5-5+)

65%, 75%, 80%

2:30 rest between sets

Metcon (Time)

7 rounds for time of:

-6 hspu,

-6 burpee plate jumps (45# bumper),

-6 pull-ups (Rx + = c2b pull-up),

-6 pvc sit-ups (Rx+ = GHD sit-up)

*Scale hspu w/:

pike from box, strict press from knees w/ db’s or kb’s, use abmat (no more than 2), scale pull-up w/ jumping or bands

Becky’s B-Day WOD

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19
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or row 500 m., 15 PVC Passover, 20 speed skaters, 10 mt climber, 10 bird dogs, 10 scorpion, :30 plank, 5 roll to v-sit, 10 banded good morning, 10 ovh squat, 10 ring rows, :30 handstand hold, group dynamic

Back Squat (5-5-5+)

65%-75%-80%

2:30 rest between sets

Work mobility / any tight areas between sets

Metcon (Time)

For Time:

-29 wall ball (20/14),

-6 box jump (30/24),

-19 lateral hops over hurdle (over and back = 1),

-1,987# deadlift,

-29 wall ball (20/14)

* deadlift: pick any weight you wish,

Divide 1,987 by what weight you pick.

135# = 14.7 reps , round up to 15 reps deadlift

Saturday June 18, 2016 Partner WOD

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17
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 band scap squeeze, 20 bird dogs, then 2 rounds of:

-10 push-ups, 10 ring rows, 10 ovh squat (face wall w/ pvc), then group dynamic

Metcon (AMRAP – Reps)

Partner WOD x 3

#1: 6 Minute AMRAP

• 15 Calorie Row

• KB Swings (53#/35#)

Score is # of KB Swings

Rest 2 Minutes

#2: 6 Minute AMRAP

• 100 M Farmer’s Carry (1 x 70#/44#)

• Burpee Pull-ups

Score is # of Burpee pull-ups

Rest 2 Minutes

#3: 6 Minute AMRAP

• 50 Double Unders (scale: 100 singles)

• Abmat Sit-ups

Score is # of Abmat Sit-ups

Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. They switch movements when partner A completes the task, continuing to accrue as many reps of movement B as possible in 6 minutes.

Teams can start on any of the 3 wods, but must rotate in order (eg. Start at 3, then move to 1, finishing at 2.

Amanda’s B-Day WOD

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16
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., then 2 rounds of:

-10 pvc passover,

-10 band scap squeeze,

-10 mt. climbers,

-10 kb swings,

-10 push-ups,

-10 ovh squat (face wall w/ pvc)

Then group dynamic, then snatch progressions

Snatch Complex (1-1-1-1-1-1)

E2MOM for 12 min. (6 sets) complete:

-1 hang power snatch,

-1 hang snatch

*new members perform hang clean complex instead and you will record in the clean complex section.

*start at 50% 1rm hang snatch, increase weight ea. set, finish HAP for the complex

Clean Complex (1-1-1-1-1-1)

For newer members or scale/injury:

E2MOM for 12 min. (6 sets) complete:

-1 hang power clean,

-1 hang clean

Metcon (Time)

For Time:

-18 burpees,

-Run 400 m.,

-18 thrusters (95#/65#),

-Run 400 m.,

-18 hand release push-ups (competitor: Rx+ w/ ring dips),

-Run 400 m.,

-18 under/overs (use 8 holes up on rig w/ band or 24″ box w/ pvc),

-Run 400 m.

Mike Hastings’ B-Day WOD

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15
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 10 bird dogs, 10 scorpions, :30 superman hold, :30 plank, 10 glute brige, 10 air squat (face wall, arms up, pause :03 at bottom), 10 kb swings, band lat stretch, group dynamic

Metcon (Time)

31 strict pull-ups for time

(Break up however you want)

Competitors may Rx+ w/ stict L-Sit pull-ups

*Scale w/ bands or ring rows

*Rest 5 min. before starting next wod

Metcon (Time)

For Time:

-31 tire flips,

-31 back rack lunge steps (ea. leg = 62 total, 95#/65#),

-31 toes to bar (scale: hanging knees to chest or v-ups),

*you may break up the reps (partition) however you want. You do not need to go in any particular order.

Cool Down

1 mile recovery run or row then:

hip mobility, wall stretch, pigeon stretch, frog stretch, then doorway hamstring stretch.

Wednesday June 15, 2016 WOD

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14
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, :30 superman hold, :30 plank, 10 mt. climbers, 10 push-ups, 10 alt kb snatch, 20 speed skaters, 10 ovh squat (face wall w/ pvc), group dynamic then:

2 min. per side of: scap / trap smash & floss w/ tennis ball or lacrosse ball.

*please bring your own lacrosse ball if you have one.

https://youtu.be/hzozw2Aso3M

Push Press (6-6-6-6)

65%, 70%, 75%, 75%

2:00 rest between sets

Metcon (AMRAP – Rounds and Reps)

7 min. AMRAP of:

-7 hspu,

-14 abmat sit-up,

-21 double unders

*scale: hspu w/: abmat (2 max), pike from box (feet or knees), kneeling strict press w/ kb’s or db’s, or use bands

*scale: double unders w/ 10 du attempts or 42 singles

Tuesday June 14, 2016 WOD

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13
Jun

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 20 speed skaters, 20 bird dogs, 20 scorpions, :30 plank, 15 banded good morning, 10 mb clean, group dynamic, then 3 min. air squat therapy (practice) (face wall arms up)

Paused Front Squat (5-5-5+)

:03 pause at bottom

45%, 55%, 60%

2:00 rest between sets

Metcon (AMRAP – Reps)

3 rounds for max reps of:

-2 min. max reps wall ball (20#/14#),

-2 min. max reps power clean (135#/95#),

-1 min. max parallete pass throughs (forward and back = 1, use plates or top of jerk blocks instead of pvc parallete for more equipment)

-1 min. rest between ea. round

Monday June 13, 2016 WOD

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12
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 mt. climbers, 10 bird dogs, 10 supermans, :30 plank, 10 single leg glute bridge (ea. leg), 10 kb sumo deadlift highpull, 25 double unders, 10 ring row, :30 hand stand hold or 2 wall walks, group dynamic

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Floor Press (7-7-7)

65%, 70%, 75%

2:00 rest between sets

*After last set, rack barbell, and then complete as many push-ups as possible in 1 min.

Friday June 10, 2016 WOD

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9
Jun

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 band scap squeeze, 20 mt. climbers, 10 bird dogs, 10 supermans, 10 scorpions, 10 glute bridge, 10 hollow rocks, 20 speed skaters, 10 kb swings, 10 mb clean, 10 push-ups, group dynamic

Metcon (AMRAP – Reps)

Complete as many reps as possible in 16 mins of:

-10 Muscle-ups (scale: 10 ring rows & 10 ring dips or box dips or scale 10 muscle-up progressions),

-15 thrusters (135#/95#)

-25 Box Jump Overs (24″/20″)

-50 Toes-to-bars (scale: v-ups or hanging knees to chest)

-100 m. shuttle run x 10 (= 1,000 m. running) (ea. run = 10 reps totalling 100 reps),

-200 double unders (scale: singles)

*Score = total reps completed

*1 round = 400 reps

Mobility

At the end of today’s wod spend at least 10-15 minutes working on mobility.

Specifically – barbell or kb achilles/calf smash, IT band & Inner thigh roll, hip flexor / adductors (frog & sampson stretch), hamstring stretch (doorway), Lat roll & stretch, & pec stretch

Thursday June 09, 2016 WOD

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8
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Run 200 m. or Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 scorpions,

-:30 superman hold,

-5 toes to bar,

-10 kb taters

Then group dynamic

Overhead Squat (7-7-7)

65%-70%-75%

2:00 rest between sets

Metcon (AMRAP – Reps)

EMOM for 9 min. complete:

-Min. 1,4,7 – 6 to 8 tire flip (may do 6 sumo deadlift instead at 60% 1rm if storming or raining)

-Min. 2,5,8 – 6 to 8 hspu

-Min. 3,6,9 – 6 to 8 pistol squats (ea. leg)

*you may scale up with big tire, deficit hspu, and hold kb for pistols, or scale w/ light tire, pike hspu or strict press with kb’s or use bands, and assisted pistol or 12 kb goblet squat instead of pistols

Andy’s B-Day WOD

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6
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m., 20 speed skaters, 20 bird dogs, 20 scorpions, 10 glute bridge, 10 hollow rocks, 10 roll to v-sit, 10 banded good morning, 10 kb sumo deadlift highpull, 15 pvc passover, 10 scap pull-up, 10 ring row, group dynamic

Back Squat (7-7-7)

65%, 70%, 75%

*superset w/ 1:00 plank or :30 L-Sit Hold

*2:00 rest

Metcon (Time)

*For Time:

-11 rounds of:

-5 wall ball (20#/14#),

-5 box jump (24″/20″),

-5 abmat sit-up

*then finish with 55 cal. row (cash-out, but part of your time)

*competitor may Rx + with 30″/24″ box jump, and ghd sit-up

Heather Biello’s B-Day WOD

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5
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, :30 superman hold, :30 plank, 10 hollow rocks, 10 mt. climbers, 10 mb clean, 10 ring rows, 3 skin the cat, group dynamic

Shoulder Press (8-8-8+)

60%, 65%, 70%

*Super-set w/ 33 double unders, then:

*2:00 rest between sets

Metcon (Time)

For Time:

*33 hand release push-ups then:

*3 rounds of:

-11 hang power clean (135/95),

-11 shoulder to over-head (135/95),

*Then 33 kb swings (53#/35#)

Saturday June 04, 2016 Partner WOD

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3
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 grasshopper, 10 supermans, 10 hollow rocks, 10 glute bridge, 10 kb swing, 10 pull-up, 10 ovh squat, 20 double unders, group dynamic

Metcon (AMRAP – Reps)

With 20 minutes on the Clock:

Partners Push Sled 400 m. (only one partner may push sled at a time, but they may switch as much as they want) (add 2 x 45# plate male, 1 x 45# plate female)

Then with time left complete the following AMRAP:

-20 sumo deadlift high pull (95#/65#),

-20 straight arm plate sit-ups (45#/25#),

-20 hang power clean (95#/65#),

-20 bar facing burpees

*Only 1 partner works at a time!

*Score = total reps

Thursday June 02, 2016 WOD

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1
Jun


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 kb sumo deadlift highpull, 10 kb swings, 10 kb goblet squat, 10 mt. climbers,10 chin-ups, 1:00 plank, group dynamic

Floor Press (8-8-8+)

60%, 65%, 70%

*Super-set ea. set w/ 8 single arm kb or db row (ea. side)

*2:00 rest after super-set

Metcon (Time)

For Time:

2 Rounds

-16 ring rows,

-16 plyo push-ups (ea. hand on 45# bumper plate (8 push-ups on, 8 push-ups in middle = 16),

* Rest 1 minute then:

2 Rounds

– 40 Shoulder to Over-head (65#/45#),

– Run 400 m.,

* Rest 1 minute then:

2 rounds of:

-10 ring dips,

-20 slam ball (30#/20#)

*scale: plyo-push-ups to hand release push-ups, scale: lower weight on shoulder to over-head to move faster – should be very light, scale: 400 m. run to 200 m. run and scale: ring dips to box dips.

Wednesday June 01, 2016 WOD

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31
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 10 ytw’s, 10 bird dogs, 10 supermans, 10 scorpions, 10 mt. climbers, :30 plank, 10 ring rows, 10 push-ups, 10 ovh squat, 10 kb sumo deadlift highpull, group dynamic

Deadlift (8-8-8+)

60%, 65%, 70%

Super-set ea. set w/:

8 toes to bar – try to perform strict – no kip, but if you can’t then you may kip

2:00 rest after super-set

Metcon (Time)

20-18-16-14-12-10-8-6-4-2 reps for time of:

-Air Squat,

-Abmat Situps

*15 DU’s after every round

Tuesday May 31, 2016 WOD

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30
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 scorpions, 10 grasshoppers, 10 v-ups, 25 double unders, 10 ring row, 10 mb clean, group dynamic

Push Press (8-8-8+)

60%, 65%, 70%

*Super-set ea. set w/ :60 plank,

*2:00 rest after super-set

Metcon (Time)

For Time:

-Row 500 m.,

-40 kb swings (53#/35#),

-30 burpees,

-20 alt. kb snatch (53#/35#),

-10 hang power clean (135/95)

Scott Braasch’s B-Day WOD – Team Style

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27
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m., 15 PVC Passover, 5 PVC fig. 8′s, 10 ytw’s, 10 bird dogs, 10 superman, 10 scorpion, 10 grasshopper, 10 glute bridge, 20 speed skater, band lat stretch (:30 ea side) band pec stretch (:30 ea. side), 15 banded air squat , group dynamic.

Metcon (Time)

In teams of 3 complete the following for time:

2 rounds of:

-2,000 m. Row,

-47 tire flips,

-47 burpees,

-47 kb swings (53/35)

*each team member run 400 m. together, at end of each round

*As a team of 3, you may all be working at the same time, and break up the reps however you want…

Friday May 27, 2016 WOD

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26
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Run 200 m or row 200 m.,

-10 PVC Passover,

-10 band scap squeeze,

-:30 superman hold,

-:30 plank,

-10 bird dogs,

-10 ovh squat (face wall w/ PVC)

Thruster (3-3-3-3-3)

Start at 40% 1rm front squat, try to increase weight ea. set finish with HAP for 3 reps

2:00 rest between sets

Metcon (AMRAP – Reps)

*3 min AMRAP of:

-5 hang snatch (95#/65#) (squat),

-10 toes to bar

*rest 1 min then:

*3 min. AMRAP of:

-5 under overs (24″),

-10 alt. pistol squats

*rest 1 min then:

*3 min AMRAP of:

-5 front squat (135/95),

-10 box jump overs (24″/20″)

*score = total reps for all 3 AMRAP’s

Lisa’s B-Day WOD

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25
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 scorpions, 10 hollow rocks, 10 dead bugs, 5 single leg glute bridge (ea. leg), 10 kb sumo deadlift high pull, 10 ring rows, 10 banded goodmornings, group dynamic warm-up

Metcon (AMRAP – Reps)

With 20 minutes on the clock:

Run 800 meters then AMRAP with remaining time of:

-38 ball slams (30#/20#),

-Run 100 m.,

-38 walking lunge steps,

-Run 100 m.,

-38 mt. climbers (foot to hand),

-Run 100 m.,

*The runs are worth 10 reps ea.

*1 time through entire round = 144 reps

*Score = total reps

Mobility

1,000 m. cool down row then:

-frog stretch in band (1 min),

-3-way band hamstring stretch (:30 ea. way),

-samson stretch (:30 ea. side),

-center quad rock and roll (1 min. per side)

Pat’s B-Day WoD

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24
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 mt. climbers, 20 supermans, 20 hollow rocks, 10 kb swings, 10 ring rows, 10 plank to push-up (5 ea. side), 10 ovh squat, group dynamic

Floor Press (4×6)

6-6-6-6

70%-75%-80%-80%

super-set w/:

barbell bent over row:

6-6-6-6

then 2:00 rest

Metcon (Time)

For Time:

-Row 46 calories then:

2 rounds of:

-23 hand release push-ups,

-23 air squats,

-23 straight arm plate sit-ups (45#/25#)

Cash-Out / Skill Work

3 x 5 muscle-up, muscle up progression, or ring dips

2:00 rest, then work on shoulder/pec mobility

Dan and Bobby’s B-Day WOD

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23
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Today you have the option of completing Grace as Rx, or try a heavier option. If you can do Grace as Rx and you have a 1rm clean and jerk of 200# (male) / 140# (female) or more then you may do 155/105, and if you have a clean and jerk max of 230# (male) / 160# female then you may Rx + heavy Grace w/ “Heavier Grace” at 185/125.

Run 400 m. or Row 500 m. 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, :30 superman hold, 10 scorpions, :30 plank, 10 mt. climbers, 5 roll to v-sit, 5 glute bridge ea. leg, 10 kb swings, 10 push-ups, 10 kb goblet squats, group dynamic then clean and jerk proressions.

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale: lower weight – try to be sub 7 min.

Metcon (Time)

“Heavy Grace”

30 Clean and Jerks for Time

(155/105)

Rx+ / Dan = 185/125

Metcon (No Measure)

Run or Row 1 mile untimed, then complete:

3 sets:

-1 min. plank,

-:30 left plank,

-:30 right plank,

-15 ghd hip extensions or back extensions /supermans (lying on stomach),

-15 in and outs

*Work on mobility:

shoulder mobility, hamstring, hips, thoracic spine

Monday May 23, 2016 WOD

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22
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 scorpions, :30 plank, 5 roll to v-sit, 10 glute bridge, 10 ring rows, 10 push-ups, 10 ovh squat, 10 banded good morning, group dynamic

Back Squat (10-10-10)

*E3MOM for 9 min. (3 sets):

45%-55%-60%

*Superset ea. set w/ 25 double unders

Metcon (AMRAP – Rounds and Reps)

10 Minute Ascending Ladder:

Add three every Rd…

-3 Pull-Ups (If you can’t do pull-ups without a band do Jumping Pullups)

-3 Abmat Sit-Ups (Rx+ = GHD),

-3 lateral hops over hurdle (over and back = 1)

Sunday May 22, 2016 oly

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21
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Snatch progressions

Snatch Pull (3-3-3-3)

75%, 85%, 95%, 105%

2:00 rest

Hang Snatch (2-2-2-2)

65%, 75%, 85%, 95%

2:00 rest

Snatch (2-2-1-1-1-1)

70%, 75%, 80%, 85%, 90%, 93%

Rest as needed

Mel & Tom T.’s B-Day WOD

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19
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, :30 superman hold, 1:00 plank, 10 mt. climbers, samson stretch (:30 ea. side), 10 kb sumo deadlift high pull, 10 ovh squat, 5 strict pull-up, 10 push-ups, group dynamic

Metcon (Time)

*FOR TIME*

“Mel’s B-Day WOD”

-36 kb swings (53#/35#) ,

-36 jumping pull-ups,

-36 kb goblet squat (53/35),

-36 sit-ups

*Rest 2 min. then:

Tom T.’s B-Day WOD

4 rounds of:

-11 ring rows,

-11 kb shoulder to over-head (53/35),

-11 thrusters (65/45),

-11 v-ups

*Score = total time for both wods, including rest.

*For kb should to over-head complete: 11 left arm (round 1), 11 right arm (round 2), 11 left arm (round 3), 11 right arm (round 4)…They may be push press or push jerk

Thursday May 19, 2016 WOD

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18
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 bird dogs, :30 superman hold, :30 plank, 10 kb swings, 10 kb goblet squat, 10 ring rows, 20 mt. climbers, 20 speed skaters, group dynamic

Floor Press (10-10-10)

45%-55%-60%

Super-set w/ 5 strict ring dips or 3-5 muscle-ups

2:00 rest between sets

Metcon (Time)

For Time:

-Run 1 mile,

-15 burpees,

-100 ft. bear crawl,

-Run 800 m.,

-15 burpees,

-100 ft. bear crawl,

-Run 400 m.,

-15 burpees,

-100 ft. bear crawl

Wednesday May 18, 2016 WOD

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17
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 20 bird dogs, 20 grasshopper, 20 flutter kicks, 20 bicycles, 10 good morning (45/35), 10 alt. kb snatch, 10 air squat (face wall & band on knees, group dynamic, clean progressions

Clean Complex (1-1-1-1-1-1-1)

Every 2 min. for 14 min. (7 sets) complete:

- 1 power clean,

-1 clean (squat)

Scale = 2 hang power clean + 1 front squat

*start at 50% 1rm power clean or clean, try to increase ea. set – finish HAP for the complex or just work your clean technique and stay light.

Metcon (AMRAP – Rounds and Reps)

10 min. AMRAP of:

-25 double unders (scale: 12 du attempts or 75 singles),

-20 mb russian twist (20#/14#) (use wall ball),

-15 mb clean (20#/14#),

-10 toes to bar (scale: hanging knees to chest or v-ups)

Tuesday May 17, 2016 WOD

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16
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Run 200 m. or Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 hollow rocks,

-5 strict pull-up,

-20 double unders or 40 singles

-Then group dynamic

Shoulder Press (10-10-10)

Attach kb’s or plates w/ bands on each side of the barbell.

Start at 40% 1rm in weight added. Finish HAP for 10 reps with weight added including barbell weight.

2:00 rest between sets

Metcon (3 Rounds for reps)

“TABATA”

-Hand Release Pushups,

-1 min. rest,

-Sit-Ups,

-1 min. rest,

-Push Press (75#/55#),

*TABATA = 8 rounds of: 0:20 on , 0:10 off. complete all 8 of push-ups, then 1 min. rest, then all 8 rounds of sit-ups, and so on…

*Your score is the LOWEST set of reps for each individual movement.

Dave Tenney’s B-Day WOD

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15
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 10 bird dogs, :30 superman hold, 10 scorpions, :30 plank, 10 glute bridge, 10 banded good monring, 5 strict pull-up, 10 push-ups, 10 mb clean, group dynamic

Paused Front Squat (10-10-10)

50%-55%-60%

Tempo down (:03),

Pause at bottom (:03),

Fast up

Metcon (Time)

6 rounds for time of:

-6 supine ring rows,

-Run 200 m.,

-6 burpee box jumps (24″/20″),

-Run 200 m.

Scale: 6 rounds of :

-6 ring rows,

-run or row 100 m.,

-6 burpee step-ups (20″/12″),

-run or row 100 m.

Saturday May 14, 2016 Partner WOD

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13
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m., Row 500 m. or Bike 2:30, 15 pvc passover, 15 band scap squeeze, 25 double unders, 20 bird dogs, :30 superman hold, :30 plank, 10 mt. climbers, 15 banded good mornings, 10 ring row, 10 kb swings, 10 ovh squat

Metcon (Time)

In teams of 2, alternate rounds to complete 4 each for time of:

-10 ring dips (scale: ring push-ups, box dips or hand release push-ups),

-20 thrusters (75/55),

-30 kb swing (53#/35#)

Friday May 13, 2016 WOD

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12
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 6 inchworm monster kicks, 14 reverse lunge + fieldgoal, 20 side lunge, 20 supermans, 20 scorpions, 10 push-ups, :30 plank, 10 glute bridge, 10 ovh squat, 10 kb sumo deadlift high pull, only fast dynamic (jog, buttkicks, high knees, side shuffle, kareoke, backpedal, high knee skips)

Then:

3 rounds TABATA of:

-jumping jacks,

-speed skaters,

-mt. climbers,

-push-ups,

-slam ball russian twist

Snatch Complex (3-3-3-3-3-3)

Every 2 min. for 12 minutes complete:

-1 behind the head snatch grip push press,

-1 heaving snatch balance,

-1 ovh squat

(start very light – around 40-50% 1rm snatch, try to increase ea. set finishing HAP for the complex),

New members scale:

-2 behind head snatch grip push press + 1 ovh squat

Metcon (Time)

6-12-24-36 reps for time of:

-Cal. Row,

-Ball slam (30#/20#),

-lunge steps

Thursday May 12, 2016 WOD

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11
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 hollow rocks, 10 glute bridge, 20 double unders, 10 banded good morning, 10 push-up, 10 alt kb snatch, 10 kb goblet squat, group dynamic

Metcon (AMRAP – Reps)

3 sets of:

-Min 1 = max strict chin-ups,

-Min 2 = plank for entire minute,

-Min 3 = rest

*score = max strict chin-ups

*scale: w/ bands or ring rows

Metcon (Time)

For Time:

21-15-9 reps of:

-Toes to bar,

-Run 800 m. at end of each round

Mobility

-2 min. calf smash per side w/ barbell or kb,

-foam roll lats,

-Center quad, inner thigh & IT band roll or smash w/ barbell,

-band lat stretch (1 min. per side),

-calf slant board stretch (1 min. straight legs – 1 min. knees bent)

Wednesday May 11, 2016 WOD

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10
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passvoer, 5 pvc fig. 8′s, 15 band scap squeeze, 20 speed skaters, 20 mt. climbers, 20 bird dogs, 20 scorpions, 10 hollow rocks, 10 glute bridge, 10 kb swings, 10 kb goblet squat, 10 burpees, gorup dynamic

Back Squat (10-10-10)

warm up to 50% 1rm then:

50%, 60%, 65%

Every 3 min. for 9 min.,

Work on mobility between sets

Metcon (No Measure)

EMOM for 14 min. complete:

-Odd = 5 box jumps (30″/24″),

-Even = 10 burpees

Cometitor Rx+ = 36″/30″ &

12 burpees

Scale = 5 box jump – lower height or jump on plates,

-7 burpee

*you may also step-up to scale

Tuesday May 10, 2016 WOD

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9
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 10 bird dogs, 10 supermans, 5 plank to push-up ea. side, band lat stretch, band pec stretch, 20 mt. climbers, 10 ovh squat, group dynamic

Floor Press (10-5-3-2-1-1-1-1)

50%, 70%, 80%, 85%, 90%, 95%, ?, ?

Rest 2-3 min. between heavy sets

Scale: Stay light

10-10-8-8

(50%, 55%, 60%, 65%)

Metcon (Time)

5 rounds for time:

-5 push press (135/95)

-7 c2b pull-up,

-9 clapping push-up

Scale:

-5 light push press (5 unbroken),

-7 pull-up or banded c2b or jumping c2b,

-9 hand release push-ups

Monday May 09, 2016 WOD

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8
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, band front rack stretch, 20 bird dogs, :30 superman hold, :30 plank, 15 banded good morning, 10 med ball clean, 10 ring row, group dynamic

Clean Complex (1-1-1-1-1-1-1)

Every 2 min. for 14 min. complete:

-1 hang clean,

-1 clean

(Start at 50% 1rm clean, increase weight ea. set finish with a heavy single for the hang clean and clean (both squat)

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP of:

-9 deadlift (185/125),

-12 step-ups (24″/20″),

-15 slam ball sit-ups (30#/20#)

Saturday May 07, 2016 WOD

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6
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 30 double unders, 15 pvc passover, 15 band scap squeeze, 20 bird dogs, 20 grasshopper, :30 superman hold, 15 hollow rocks or v-ups, 10 kb sumo deadlift high pull, 10 alt. kb snatch, 10 push-ups, group dynamic

Metcon (AMRAP – Rounds and Reps)

With 1 partner complete the following:

*With 18:00 minutes on the clock partners run 400 m. together, then with remaining time – AMRAP of:

-5 under overs (use 24″ box w/ pvc – scale step over),

-10 toes to bar (scale: v-ups or hanging knees to chest),

-15 air squats

**One Partner Runs 200 m. or Rows 250 m. while other Partner completes AMRAP

**Athlete picks up where their Partner left off on reps

Thursday May 05, 2016 WOD

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4
May

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, :30 superman hold, :30 plank, 10 hollow rocks, 10 sinlge leg glute bridge (ea. leg), 20 mt. climbers, 5 ring row, 10 push-up, 10 kb goblet squat, group dynamic

Metcon (AMRAP – Reps)

With 20 min. on the clock:

*Run 1 mile,

*With remaining time AMRAP of:

-5 tire flip,

-10 burpees,

-15 pvc sit-ups,

-20 double unders (scale: 60 singles or 10 du attempts)

*competitor may Rx+ w/ GHD sit-up

*1 round = 50 reps

Mobility

-2 min. calf roll or smash per leg,

-3 way band shoulder stretch,

-3 way band hamstring stretch,

-1 min. pigeon stretch ea. leg

Greg Malchiodi’s B-Day WOD

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3
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 grasshopper, 10 bird dogs, 10 supermans, 10 hollow rocks, 15 banded good morning, 10 ovh squat, 10 ring rows, 30 double unders, group dynamic

Metcon (Time)

5 rounds for time of:

-9 pull-ups,

-Run 200 m.,

-9 hang clean (squat) (95#/65#)

Metcon (3 Rounds for time)

Every 5 minutes for 15 minutes (3 rounds) complete a 500 m. row for time

+/- 0:05 between first, second and third row or 10 burpee penalty for ea. one missed

Cool Down

-Center quad rock & roll, inner thigh roll & IT band roll or barbell roll/smash quad, inner thigh & IT band,

-Calf smash w/ kb or barbell (2 min. per side),

-3-way band hamstring stretch,

-band lat stretch

Tuesday May 03, 2016 WOD

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2
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, band pec stretch / band lat stretch (ea. arm), 10 bird dogs, :30 superman hold, :30 plank, 10 mt. climbers, 10 strict pull-up, 10 mb clean, group dynamic

Shoulder to Over-Head Complex (3-3-3-3-3-3-3-3)

Every :90 for 12 min. (8 sets) complete:

-1 push press +

-2 push jerks

*Start at 60% 1rm push press – increase ea. set – finish HAP for the complex,

*New members perform 3 push press – work bar path

Metcon (AMRAP – Reps)

12 Min Ascending Ladder of:

5,5,5…7,7,7…9,9,9…etc

-Ring Dip (scale: w/ bands, box dips or hand release push-ups),

-KB Swing (53#/35#),

-Box Jump (24″/20″)

*Score = total reps

Chase & Theresa’s B-Day WOD

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1
May


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 scorpions, :30 plank, 10 glute bridge, 10 ring rows, 10 banded good morning, 10 ovh squat w/ pvc, group dynamic

Back Squat (2-2-2-2-2-2-2)

Every 2 min. for 14 min. complete 2 back squat @

70%, 75%, 80%, 83%, 85%, 87%, 90%

Metcon (Time)

For Time:

-27 ball slams (30#/20#),

-57 sit-ups,

-27 alt. kb snatch (53#/35#),

(scale: lighter kb or db snatch),

-57 mb russian twist (30#/20#),

-27 kb goblet squat (53#/35#),

-57 flutter kicks,

-27 jumping lunges (scale lunge steps in place),

-57 bicycles (abs-knee to opposite elbow)

Saturday April 30, 2016 Partner WOD

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29
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Row 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-10 mt. climbers,

-10 supermans,

-10 ring rows,

-10 ovh squat (w/ pvc)

Metcon (AMRAP – Reps)

In teams of three, complete five rounds each, for max reps, of:

-Push-Ups (hand release),

-200 m. run (run 100 m. there & 100 m. backwards),

-Clusters (95#/65#),

(clean + thruster)

Only one partner may occupy each station; partners rotate as a group as soon as their teammate complete the 200 meter run

Time cap: 25 minutes

Hayley’s B-Day WoD

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28
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 10 ytw’s, 20 grasshopper, 20 bird dogs, 20 scorpions, 10 hollow rocks, 10 toes to bar, 10 ovh squat, 10 kb sumo deadlift high pull, group dynamic

Tire Flip (8-8-8-8)

Super-set ea. set of 8 tire flips w/ 1:00 plank

Then 2:00 rest

Metcon (Time)

For Time:

-20 pull-up,

-20 ball slams (30#/20#),

-200 m. run,

-20 burpees,

-20 lunge steps w/ kb (53#/35#),

-200 m. run,

-20 pvc sit-ups,

-20 step-ups w/ kb (53#/35#) to 20″ box,

-Run 200 m.

Thursday April 28, 2016 WOD

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27
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 speed skaters, 20 mt. climbers, 20 bird dogs, :30 plank, 10 hollow rocks, 10 banded good morning, 10 push-ups, 10 strict pull-up, 10 ovh squat (face wall w/ pvc), 30 mb russian twist,

Metcon (AMRAP – Reps)

Every 5:00 for 20:00 (4 rounds):

-20/15 cal. row,

-15 kb swings (53#/35#),

-20 air squat,

-25 sit-ups

*in the remaining time max double unders

*scale max singles in remaining time

*score = total double unders

Cool Down

1 mile cool down run or row, then work on mobility.

Wednesday April 27, 2016 WOD

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26
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 bird dogs, 10 supermans, 10 scorpions, 10 glute bridge, 10 v-ups, 10 speed skaters, 10 kb sumo deadlift high pull, 10 kb goblet squat, 2 skin the cat, group dynamic

Sumo Deadlift (5-5-5-5-5)

Every 2 min. on the min. for 10 min. complete:

5 sumo deadlift.

Start around 50% 1rm deadlift, try to increase ea. set, do not go HAP for 5, focus on technique

(Don’t go over 75% 1rm)

Metcon (Time)

75 Power Clean For Time (95#/65#)

Scale:75/55

*New members:

50 hang power clean (55/35) heavier or lighter pending individual

Cash-Out / Skill Work

3 sets:

-0:20 L-Sit Hold , with parrallettes, hang from bar or hold from rings

Scale: 0:30 plank,

-2 Turkish Get-up ea. side (Light)

Shoulder / thoracic spine mobility

Hamstring mobility

Hip mobility

Tuesday April 26, 2016 WOD

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25
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

2 rounds of:

-Row 200 m. or Run 200 m.,

-10 pvc passover,

-10 band scap squeeze,

-10 bird dogs,

-0:30 plank,

-10 push-ups,

-10 ovh squat (face wall w/ pvc),

*then group dynamic

Floor Press (2-2-2-2-2-2-2-2+)

Every 2 min. on the min. for 16 min. (8 sets)

65%, 70%, 75%, 80%, 83%, 85%, 87%, 90%

Metcon (Time)

21-15-9 reps for time of:

-ring rows,

-handstand push-ups

*EMOM stop and complete 3 burpees, also start w/ 3 burpees

*Scale hspu: w/ 1-2 abmats, pike from box, in bands, or strict press from knees holding db’s or kb’s

Cash-Out / Skill Work

3 sets of monkey bars of choice – 2:00 rest between,

Work on shoulder mobility between sets.

Monday April 25, 2016 WOD

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24
Apr

CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 20 bird dogs, 20 scorpions, :30 plank, 10 hollow rocks, 10 mt. climbers, 10 kb swings, 25 double unders, 10 air squat (face wall arms up – band on knees), 10 ring rows, group dynamic

Front Squat (2-2-2-2-2-2-2-2+)

E2MOM for 16 min. (8 sets) complete:

65%, 70%, 75%, 80%, 83%, 85%, 87%, 90%

New members/scale:

5 x 5 front box squat – start light & try to increase a little weight ea set

Metcon (Time)

For Time:

-Row 500 m.,

-40 double unders (scale: 20 du attempts or 120 singles),

-30 walking lunge steps,

-20 under/overs (put band on racks – 8th hole from bottom, or make w/ pvc on 2 boxes 24″ like stick jumps)

-10 thrusters (95/65)

-Run 400 m.

*competitor may Rx + w/ 135/95 thruster

Saturday April 23, 2016 WOD

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22
Apr


CrossFit Huntley – CrossFit

Warm-up (No Measure)

Run 400 m. or Row 500 m., 15 pvc passover, 5 pvc fig. 8′s, 15 band scap squeeze, 10 ytw’s, 10 bird dogs, 10 supermans, 10 v-ups, 10 banded good morning, 10 ring row, 10 push-up, 10 kb taters, 20 speed skaters, group dynamic

Metcon (AMRAP – Reps)

In teams of 3 complete the following 15:00 AMRAP:

1.) Row 300 m.,

2.) AMRAP Toes to Bar,

3.) AMRAP Burpee Box Jumps or Step-ups (24″/20″)

*The rower is the rabbit, rotate when they finish

*Score = total reps toes to bar, and burpee box jumps