Wodify: Results in a box

BLOG

020717

Outerbridge CrossFit – CrossFit

Warm-up

Foam Roll (No Measure)

lats, upperback

Dynamic Warm Up (No Measure)

TBD by Coach
classic + 2min sq hold

Weightlifting

Overhead Squat (3,3,3+@70,80,90% of 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

6 burpees [45#plate]
12 push-ups

12 knees 2 elbows

1 flight of stairs

Badger

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic dynamic + banded rows w/ hold [scaps!] 3×10, KB Duck Walk 3x10m

Clean Progression (No Measure)

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

(Rx athletes use barbell, PVC for newbies)

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

020417

Outerbridge CrossFit – CrossFit

Metcon (Time)

4 rounds for time: [partner is holding 45/25 the entire workout! Plate can be held anywhere except floor, hand off plate in between without having it touch floor. If you put weight down both teammates run a 400]

750m row

20 burpees

30 deadlifts [225/155]
40 pull ups

[split all work as needed]

020317

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
classic + foam roll hip flex, pigeon, 2min sq hold

Weightlifting

Back Squat (2×3@75%,1×3@80%,1×3@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of:

15/12 cal row

60s UNBROKEN KB Hold 53/35

9 Hang power cleans 155/105

15 UNBROKEN KB Lunges 53/35

FULL ROMWOD

Outerbridge CrossFit – CrossFit

Auxiliary

47min Warrior ROMWOD Session ONLY!


I did it today! Its a good one 🙂

020117

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
-Banded row 5×6@5sec hold

-Shoulder Taps 5×20

-Hammer Curls 5×10

-Glute Ham Bridge Hold 5x30sec

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 of:

500m row

15 Burpees onto 45#plate

30 pullups

60 situps [wall standard]

013117

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
foam roll lats, upper back, pigeon, 2min sq hold + classic dynamic

Weightlifting

Overhead Squat (5,5,5+@65,75,85% of 90% +10lbs)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of:

2 Squat Cleans [225/155]
4 Box Jumps [30/24]
[SCALES]
M: 205,165

F: 125, 105

Monday

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
pigeon, low back foam roll, classic dynamic

Weightlifting

Deadlift (10,5,3,1,1,1,3,5,10)

we did this on 1/16, look up your previous progression!

Metcon

Metcon (Time)

15-12-9 reps for time of:

Toes-to-bars

Wall-ball shots, 20-lb. ball

135# Shoulder 2 Overhead

I’m freakin out mannnnnn, no WOD posted!

Outerbridge CrossFit – CrossFit

Metcon (Time)

Mini Monster Mash [rest 5 b/w]

5 rounds for time:

30 S.Arm DB Snatches[45-60/20-40](split as needed)

20 sit ups [ea.]

3 rounds for time:

400m run (w/plate together)

25 Ground2OH 55/35

For Time:

20 flights of stairs [2ea.]
500 double unders (split as needed)

012717

Outerbridge CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

TBD by Coach
squat prep! movement breakdown

Weightlifting

Back Squat (5×3 @70% + [Camber style 20-60lbs])

Metcon

Metcon (AMRAP – Reps)

AMRAP 9 OF:

15 UNBROKEN Thrusters [95/65]
9 Burpee Box Jump Overs [24/20]

Page 20 of 151« First...10...1819202122...304050...Last »