Wodify: Results in a box

BLOG

Heavy Backsssss

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
sling shot! 4x20m + classic group w/u

Weightlifting

Back Squat (5,3,2,2,1@60,70,80,90,95%)

Metcon

Metcon (Time)

For Time:

12 Push Jerks [155/105]
5 Rope Climbs [15ft]
9 Push Jerks

4 Rope Climbs

6 Push Jerks

3 Rope Climbs

Rx+ 185/125, 20ft rope climbs

Month re-test!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
400m run + classic group

Metcon

Metcon (Time)

For Time:

100 Pull-ups

80 Push-ups

60 Hang Power Cleans [115/85]
40 Cal Row

20 Burpees

Rx+ 145/105

Auxiliary

Coach Ab’s (250 flutter kicks)

Find a friend!

Outerbridge CrossFit – CrossFit

Warm-up

Brown House (No Measure)

400m run
+classic group + snatch progression

Metcon

Metcon (Time)

With a partner for time:

Box Jumps: 100-75-50-25 [24/20]
Dips : 60- 45-30-15

P. Snatch : 27- 21-15-9 [95/65]
Burpees : 15- 12-9 – 6

All movements are S.A.N except BURPEES!

Rx+ OPTIONS= 30/24IN, Muscle Ups, 135/95

F, Squats!

Outerbridge CrossFit – CrossFit

Warm-up

Coach Mobility (No Measure)

slingshot 5x20m + classic group warmup

Weightlifting

Front Squat (4×5@60%)

Metcon

Metcon (Time)

3 rounds for time:

800m run

60 wall standard sit ups

30 wall balls[20/14]

091417

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic group warmup + 3way banded shoulders

Weightlifting

Dumbbell Bench Press (5×7 (build up))

Dumbbell Bench Press

Metcon

Metcon (Time)

4 rounds for time:

25 push press [95/65]
100 double unders

High Socks

Outerbridge CrossFit – CrossFit

Warm-up


20min

Metcon

Metcon (Time)

4 rounds for quality:

500m row

6 rope climbs

50 plate crunches [25/10]
60 second hip extension hold

More legs…

Outerbridge CrossFit – CrossFit

Weightlifting

Back Squat (2×5@65%,3×5@70)

Metcon

Clean Progression (No Measure)

5reps each: jumpNshrug, highpull, drop catch, front squat, below knee squat clean

(Rx athletes use barbell, PVC for newbies)

Metcon (AMRAP – Rounds and Reps)

Max rounds in 3 minutes of:

3 Power Cleans [135/95]
6 Toes 2 Bar

9 Box Jumps [24/20]

Rest 1 minute. Repeat for a total of 5 cycles

Rx+ = 185/125

Never Forget

Outerbridge CrossFit – CrossFit

343 (Time)

400m run

49 deadlift [135/95]
49 wallball [20/14]
49 kb swings [53/35]
25 burpees

49 pull-ups

49 SDHP@ 53/35

49 push ups

24 lunges [135/95]
400m run

Murph-ish

Outerbridge CrossFit – CrossFit

Metcon (Time)

For time with a partner:

1.5mile ish run

_____________________

20 rounds of: [You go I go]
5 chest to bar pullups

10 pushups

15 goblet squats [50+/30+]
_____________________

1.5mile ish run

[There will also be a surprise element involved based off the theme of this week!]

Rx+ options will also be available for purchase. LOL

Who got nervous?!

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 5x20m sling shots

Weightlifting

Power Snatch (Take 10-15min to practice )

Back Squat (5,5,5,5@65,70,75,80%)

Auxiliary

Coach Ab’s (see below…)

3 sets of:

– 20 hip extensions

– 50 roaches

– 60 second Chinese plank

Page 1 of 15112345...102030...Last »