WOD

monday july 16 2018

CrossFit Warpath – CrossFit

Warm-up

Warm-Up D (No Measure)

200 meter run

*Banded Shoulder Warmup

then 2 Rounds of

10 PVC Pass Throughs

5 Power Shrugs

5 Power High Pulls

5 Muscle Snatch from Power Position

5 Muscle Snatch from knees

5 Overhead squats

5 MB Cleans

*Use PVC,15,35, or 45 lb bar based on strength and technique level. When in doubt go lower

Weightlifting

Snatch (15min EMOM (every 30 sec.))

*60 % for all reps

*all squat snatch

Metcon

Metcon (Time)

12-9-6-3-6-9-12

-hang cleans (155/105)(115/75)(75/55)

-bar over burpees

*100 dub buy out (200 singles)


Saturday July 14 2018

CrossFit Warpath – CrossFit

Warm-up

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges
2 rounds through

Metcon

Metcon (AMRAP – Rounds and Reps)

A really good wod

*coached by a really short man/boy*


flex071318

CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

25m walking lunge

5 push ups

25m jog

5 burpees

Metcon A

Metcon (No Measure)

TABATA

8 rounds each

Aqua Man

Tuck Ups

Glute Bridge

Metcon B

Metcon (Time)

Friday The 13th

7 rounds

13 ring rows

13 sit ups

13 squats

13 mountain climbers

13 mb thrusters


thursday july 12 2018

CrossFit Warpath – CrossFit

Warm-up

Lift your Rack Up Warm up (No Measure)

*band while coach explains workout

2 rounds:

:30 second jumping in place

10 plate squats (10 or 15# plate)- move slowly, at least a 3 second descent)

10 plate side lunges (plate held extended in front)

10 jumping squats

5 burpee to plate

Weightlifting

clean+2 front squats (15 min working up)

atleast 7 sets

all cleans are squat cleans

Metcon

Metcon (Time)

21-15-9

-burpees

-KB snatch (55/35)(35/25)

-50m ohl between rounds (45/25)(25/10)


Wednesday July 11 2018

CrossFit Warpath – CrossFit

Warm-up

Warm-up G (No Measure)

3 rounds

25m run

25m backwards run

3 burpees

3 air squats

*Bands, PVC, leg swings

Skill Work

Metcon (Time)

-500m run

-1 min rest

-500m run
Take your score from last week cut it in half and try to hit that number both rounds

Ab Work

Metcon (No Measure)

Tabata abs 4 rds

– L sit on box

– flutter kicks

– side plank right

-side plank left

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP teams of 2

-40 s2o (155/105)(115/75)(75/55)

-20 ring dips(banded)

-40 wall balls (11’/10’)(20/14)(14/10

-200m med ball run

Teams of 3

-60

-30

-60

-400


flex071118

CrossFit Warpath – Flex

Warm-up

Warm-up (No Measure)

Flex Warm up
3 rounds

50m shuttle run

5 pass through squats

5 push ups

5 good mornings

5 lunges each legs

Metcon A

The Big Nasty (AMRAP – Rounds and Reps)

AMRAP in 30 minutes

150 meter Run

20 Box Step-Ups (24/20 in)

20 Walking Lunges

75 meter Run

10 Broad-Jumps

10 Push-Ups

150 meter Run

10 Burpees

20 Box Tricep Dips (24/20 in)