Category: WOD

DT

Charter Oak CrossFit – CrossFit Weightlifting 1: Hang Power Clean (10 mins to build to a Heavy double ) CrossFit Metcon 2: 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…

Full Circle

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Full Circle (Time) “Full Circle” For Time: 1500m Row 100 Double Unders (200 Singles) 30 Calorie Bike or 42 Cal Row 100 Double Unders (200 Singles) 1500m Row

Stomping Grounds

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (6 Rounds for weight) “Stomping Grounds” On the 3:00 x 6 Rounds: 21/15 Calorie Row 25 Double Unders (50 Singles) 5 Front Squats (From the Ground) Build in weight each round.Score is weight

Low Five

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Low Five (3 Rounds for reps) “Low Five” AMRAP 5: 30/21 Calorie Row 21 Power Snatches (95/65) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (115/80) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power…

Olympic Liting Class

Charter Oak CrossFit – OLY Class Warm-up -Coach-led- Skill -skill OHS- -snatch balance- -Bent over row- Bench Press (15min to get a new 1RM) Work up to a new 1RM! Snatch Balance +OHS (6 sets light to medium weight across) 1 Snatch Balance +1 Pause OHS + 1 OHSFocus on form/mobility/patience/balance in bottom Bent Over…

Bees Knees

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Bees Knees (5 Rounds for reps) “Bees Knees” 5 Rounds: 1 Minute WallBalls (20/14) 1 Minute Kettlebell Swings (53/35) 1 Minute Calorie Bike or Row 1 Minute Rest

Elephant in the room

Charter Oak CrossFit – Open Gym CrossFit Metcon Metcon (Time) There is an elephant in the room! For time, lift 7,000lbs. You get to decide the movement(s) and rep scheme, weight, just total 7,000 lbs at the end. ex: 74 clean & jerks at 95lbs or 100 deadlifts at 70lbs… 100 wall balls, kettle bell…

Two Heros and A Lady

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) Teams of 2 25 min Cap 1.) Nate (6 rds) 2 Ring MU’s, (pull ups & dips) 4 HSPU’s, (hand release) 8 KBS (70/53)(53/35) (44/24) 2. Karen (20/14) 150 WB’s 3. Helton (2 rds) 800 meter row 30 Dumbbell squat cleans (50/35 lbs.) 30 burpeesON…

Air Walker

Charter Oak CrossFit – CrossFit Gymnastics 1: Metcon (Weight) E90Sec x 6 30% OF Max Kipping HSPUS 3-3-2-2-1-1 Power CleansIncrease weight each round, not working to max. Record heaviest weight CrossFit Metcon 2: Metcon (AMRAP – Rounds and Reps) “Air Walker” AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of “The Chief” 1…

Clothesline

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (AMRAP – Rounds and Reps) “Clothesline” AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) 6 Push Presses (115/80) 6 Toes to Bar 6 Box Jump Overs…