Tag: Alchemy CrossFit
Sunday December 20, 2015 'CrossFit WOD'

Buy in:

MB pass hot potato (multiple group & balls if big class)

* 5 burpees if you have balls when music stops

Lift:

Pendlay row 1rm them 2×10 at 70% of 1rm

WOD:

200 kb swings @ 24kg/16kg

E.M.O.M. 5 jump lunges/leg

Saturday December 19, 2015 'Crossfit WOD'

Buy in:

Game (coaches choice)

Lift:

Strict Press 1rm from ground *go over power clean

WOD:

Chipper

25 Deadlift @235#/145#

25 Power Clean @ 185#/125#

23 s2oh @ 135#/96#

Friday December 18, 2015 'Crossfit WOD'

Buy in:

50 partner see/saw squats for time (25 squats each)

Lift:

Back squat 1rm

WOD:

50 burpees for time

* after every 10 burpees stop and do 5 box jump overs

Thursday December 17, 2015 'Crossfit WOD'

Buy in:

MB Toss

Lift:

COTM- Power clean heavy single

WOD:

2x 3min AMRAP 1min rest between

1- Max HSPU (hand push ups)

2- Max Cal. row

Wednesday December 16, 2015 'Crossfit WOD'

Buy in:

T2B Progression

Lift:

Back Squat 3×5 80% 1rm

WOD:

14-2(multiples of 2)

T2B

21-3 (multiples of 3)

kb swings @ 24kg/16kg

Tuesday December 15, 2015 'Crossfit WOD'

Buy in:

Keep the QB safe

Lift:

OH squat build to heavy triple

WOD:

AMRAP in 8 minutes

8 burpees

8 box jumps @ 30″/24#

Monday December 14, 2015 'Crossfit WOD'

Buy in:

Mobility Monday

WOD:

Partner 20 minute AMRAP

50 pull ups

50 squats

50 sit ups

During AMRAP each partner must establish a 1rm power clean

Score is Total reps+ total pounds

*one person allowed to work on b/w move @ a time

*other partner can clean while Amrap is preform

Sunday December 13, 2015 'Crossfit WOD'

Buy in:

Balance beam bonanza

Lift:

S2OH complex 5x *up weight

1 Strict press+ 3 push ups

WOD:

10 minute cap

50 OH lunges(total) @ 45#/25#

50 goblet lunges(total) @ 45#/25#

50 jump lunges(total)

E.M.O.M. 4 sit ups

Saturday December 12, 2015 'Crossfit WOD'

Buy in:

3 rope climbs for time *1.5 cap *15 pull ups for time if scaling

Lift:

Front Squat 3rm

WOD:

E.M.O.M. death by wall walk

2/4/6/8/10/12 hand release push ups

Friday December 11, 2015 'Crossfit WOD'

Buy in:

teach kipping progression

Lift:

OH squat build to heavy triple

WOD:

Chipper

30 box jumps @ 24″/20″

30 T2B

30 box jumps @ 24″/20″

30 T2B

30 Box jumps @ 24″/20″