Saturday WOD

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

190920

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Overhead Squat

Find a heavy double

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

100/75 cal row

50 Overhead Squats

30 Knees to Elbows

Performance- 75/55 + TTB

Fitness- 45/35 (true knees to elbows, must make contact)

Metcon (Time)

Rest 5:00 following previous Metcon then at 20:00 begin-

10 Rounds for time (15min cap)

100m run

5 DL

Performance- 255/165

Fitness- 225/155

M50+ – 185/125

190919

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Accessory

4 sets:

Snatch high pull from hang x3-5 @challenging weight

Single Arm Overhead Walking Lunges x6 each arm

Wide Pull Ring Rows x12-15 (bring hand out to shoulders, spread elbows)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

6 alternating DB single arm squat cleans

3 Muscle Ups

Performance- ring MU)

Fitness- (bar MU)

50/35

*one head of DB must touch

MU sub- 3 burpee CTB or pull ups

Rest 2min

AMRAP 6

6 alternating DB single arm squat cleans

6 TTB

REST 2min

Amrap 9

9 alternating DB single arm squat cleans

6 burpees over dB

190918

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Floor Press

5×3

**building

First set should be 6RPE feel

Metcon

Metcon (Time)

21-15-9

DB Burpee DL

Box Jump

Performance/Fitness – 50/35

Masters 50+ -35/20

Accessory

5 sets

Muscle Clean x5

Banded Face Pull x20

Single Arm DB Row x5-10ea

190917

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Snatch

5 x 3 TnG

Build in weight- 2min easy row, bike or ski between sets. Start @50% of 1RM

Metcon

Metcon (Time)

400m Run

25 Hang Power Snatch #75/115 (M50+ #65/95)

400m Run

50 Pull Ups

150 Double Unders

Performance- 115/75

Fitness-95/65

M50+ – 75/50

DU sub = 250 SU

190916

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

Find a heavy double, use a pause in hole on first rep

Thruster

Every 90s until failure

5 Thrusters starting from floor

Performance- 135/95

Fitness- 95/65

M50+ : 75/55

**increase weight each min

15min cap

Metcon

Metcon (Calories)

‘Split Tabata’

Complete max Calories on the Bike in 2 sets of:

4 rounds of 20 seconds on / 10 seconds off

2-minutes rest between sets

ALL OUT EFFORT

190911

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

343 (Time)

“343” honoring the 343 firefighters who died on 9/11.

Partner up and partition reps however.

For honor and respect of the fallen:

100 Deadlifts (145#/105#)

100 Power Cleans (95#/65#)

100 Ground to Overhead (65#/35#)

43 Synchro Burpees

-then

2001m row, partitioned however. Partner must hold plates overhead. Men- 2 25#s Women- 2 15#s plates.

Men use a 45# bar, Women use a 35# bar

First plates on the bar are 10#, then 15#, then 25# per side

Strip the outer plate after each lift of 100 reps is completed

“Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.” ~ Carl Sandburg

190905

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Accessory

3 sets

8-10ea DB/KB Single arm floor press

10-12 DB/BB Pull Over

10 Hammer Curls

Metcon

Just Breathe (Time)

Partner WoD

100-200-300-400-500m row

Partner KB front rack hold

*Each partner must row the distance before team moves to next round

**5 Synchro burpee penalty for anytime KBs are sat down

53/35#

190903

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

5×5 @6RPE

Metcon

Bigbird (AMRAP – Rounds and Reps)

AMRAP 18:

20 Dumbbell Snatches

15/12 Calorie Row

20 Single Dumbbell Box Step-Ups

9 Bar Muscle-ups

Performance-50/35 and use assault bike for row

Fitness- 50/35 and sub burpee pull up for bar mu

Labor Day

Gulf Shores CrossFit – CrossFit

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Metcon (Time)

With a partner for time, 1 working, 1 resting:

1K Row

50 Wall Balls 20/14

40 Pull-Ups

30 Front Squats 135/85

20 S2O 135/85

1 Mile Sprint