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Category: WOD

Tail Spin

Charter Oak CrossFit – CrossFit Conditioning 1: Front Sq/ back Sq V2 (EMOM x 12 (alt every minute) ) Use 63 % of your 3 rm Back Sq for bothOdd Minute: 3 F/S Even Minute: 6 Back Sq ***score is your 3 rep F/S CrossFit Metcon 2: Metcon (AMRAP – Rounds and Reps) Tail Spin…

We Work

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Metcon (Time) We Work For Time (30 min cap) 800 Meter Sand Bag run (50/35) 40 DL (115/85) (95/65) 40 F/S 40 Push Jerks 600 Meter Sand bag run (50/35) 25 DL (135/95) (115/85) 25 F/S 25 Push Jerks 400 Meter Sand Bag run (50/35) 15 DL…

Nail Biter

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Nail Biter (4 Rounds for reps) “Nail Biter” 4 Rounds: 1 Minute Toes to Bar 1 Minute Power Snatches (75/55) 1 Minute Thrusters (75/55) 1 Minute Calorie Bike or Rower Rest 2 Minutes Between Rounds

Double Header

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Double Header (Time) Double Header For Time 75/50 Cal Row or 50/35 Cal Bike ….Directly into…. 100-80-60-40-20 Du’s 50-40-30-20=10 Ab mat Sit ups ….Directly into … 75/50 Cal Row or 50/35 Cal Bike ***Singles = 125-95-85-65-45 Ab mats stay the samePrimer: 2 rds steadily building in intensity…

Snatch Mesocycle- Week 3

Charter Oak CrossFit – OLY Class Movement Prep Flow 1 Row x 500m IsYsTsUsx 8/letter Barbell Warm up OHS + Snatch Drop 2×5+5 *practice slight chin tuck *in snatch drop catch bar high as opposed to diving straight to bottom 1: Snatch Lift Off (50-55% 2×5) *keep shoulders over bar as bar comes in off…

Run DMC

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Run dmc (Time) 4 RFT 200 Meter Run 5/3 Bar Mu’s (5/3 pull ups & 5/3 Dips) 200 Meter Run 12 Alt. DB Snatches (50/35) (35/25)Primer 1 100 meter un 1-3 Bar Mu’s or Modification 100 meter run 2-4 DB snatches (Lighter weight med intensity) Primer 2:…

Elizabeth

Charter Oak CrossFit – CrossFit Weightlifting 1: Front Sq/ Bck Sq (EMOMX 12 3 F/S -6 B/S ) use 60% of your 3 RM Back SquatEMOM X 12 Odd: 3 Front Sq @ 60% Even: 6 Bsack Sq @ 60% Record your F/S # CrossFit Metcon 2: Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring…

Snatched

Charter Oak CrossFit – CrossFit Weightlifting 1: Overhead Squat (From the rack use your 1 RM for % ) EMOM x 10 (3 OHS ) 1 @ 55% 2 @ 60% 3 @ 65% 4 @ 70% 5 (1 min rest) 6 @ 75% 8-9-10 build to a heavy triple CrossFit Metcon 2: Metcon (Time)…

MInd Eraser

Charter Oak CrossFit – CrossFit CrossFit Metcon 1: Mind Eraser (AMRAP – Rounds and Reps) AMRAP 20 7 Power Cleans (135/95) 7 Burpees 200 Meter RunPrimer 1: 200 Meter Run 7 Power Cleans (lighter #) 7 Burpees 200 Meter Run (faster than the first 200) Primer 2: 7 Power cleans 7 Burpees 200 Meter Run…