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Category: WOD

Cement mixer v2

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Cement mixer V2 (5 Rounds for reps) E4MOM x 5 Rds 1.) 400 meter run 8 T2B 2.) 400 meter run 10 T2B 3.) 400 meter run 12 T2b 4.) 400 meter run 14 T2B 5.) 400 meter run Max T2BScore is T2B Modified T2B = T2…

Team Open

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Open Test (AMRAP – Rounds and Reps) AMRAP 20: 50 Wallballs (20/14) 50 Double-Unders 40 Box Jumps (24/20) 40 Toes-to-Bar 30 Chest-to-Bar Pull-Ups 30 Barbell Facing Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Muscle-UpsTeams of 2 AMRAP **if you do not have muscle…

Smooth Criminal

Charter Oak CrossFit – CrossFit 1: Deadlift (15 mins build to a heavy triple ) the 3 reps must be touch and Go, no resting the barbell CrossFit Metcon 2: Smooth Criminal (AMRAP – Rounds and Reps) AMRAP 15: 60 Double-unders 30 Wallballs (20# / 14#) 15 Deadlifts (245# / 165#)Modified: WB (14/12/lbs) DL (165/115…

Clean Mesocycle- Week 3

Charter Oak CrossFit – OLY Class Movement Prep Flow 1 + 2 Clean Prep Barbell Warm up Clean from power position ~45-50% (up 5# from last week) 3×3 1: Halting Clean Deadlift (~53-55% 2×3) *pause 2 sec at top*up 5# from last week 2: Clean (73% 4×1, 78% 4×1, 83% 4×1) *up 5# from last…

Jack Squat

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Jack Squat (Time) Jack Squat: For Time 21 F/S 115/85 lbs 21 KBS 70/53 400 Meter Run 15 F/S 115/85 lbs 15 KBS 70/53 400 Meter Run 9 F/S 115/85 lbs 9 KBS 70/53 2: Metcon (Time) Fitness Jack Squat ‘ For Time 21 F/S 95/65 21…

Lead Foot

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Lead Foot (3 Rounds for reps) AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups

Space Ship

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Spaceship (AMRAP – Rounds and Reps) “Spaceship” AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” 1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

Sleep Walk

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (3 Rounds for reps) “Sleep Walk” Teams of 3: 7 Minute AMRAP: 150/100 Calorie Bike Max Overhead Squats (95/65) Rest 3 Minutes 6 Minute AMRAP: 120/80 Calorie Bike Max Hang Squat Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 90/60 Calorie Bike Max Thrusters (135/95)Score is…