24. Mai 2019

CrossFit8608 – WOD

Metcon

Artie Stevens (5 Rounds for reps)

AMRAP (with a Partner) in 29 minutes

5 Rounds of:

1: 1’ – Wall Ball Shots 9/6

2: 1’ – Toes-to-Bars

3: 1’ – Box Jumps 24/20

4: 1’ – Push Presses 30/20

5: 1’ – Row for calories

6: 1’ – Rest

Partners switch every :30 seconds!

Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.

23. Mai 2019

CrossFit8608 – WOD

Strength

A: Bench Press (5-5-3-3-3-1-1-1-1)

Start @ 65% of 1 RM

Warm up:

– 10 @ empty Bar

– 8 @ 45%+

– 6 @ 55%+

Metcon

B: Metcon (Time)

5 RFT

– 10 bent over Row

– 10 Bar facing Burpees

22. Mai 2019

CrossFit8608 – WOD

Skill

A: Handstand Push-ups (Practice for 10‘)

Metcon

B: Metcon (AMRAP – Rounds and Reps)

17‘ AMRAP

– 50 DU‘s

– 25 Abmat Sit ups

– 15 Deadlifts 100/70

– 10 HSPU

21. Mai 2019

CrossFit8608 – WOD

Metcon

A: Metcon (4 Rounds for reps)

4‘ AMRAP

– 10 Pull ups

– 10 Box Jump Overs

REST 1‘

4‘ AMRAP

– 15 KB Swings 24/16

– 15 Wall Ball 12/9

REST 1‘

4‘ AMRAP

– 10 Push Press 50/35

– 10 Back Squats

REST 1‘

4‘ AMRAP

– 15 alt. DB Snatch 22.5/15

– 15 Toes 2 Bar

Skill

B: Skin the cat (Practice)

Skin the cat is a fundamental movement to develop shoulder strength at full range of motion.

19. Mai 2019

CrossFit8608 – WOD

Skill

A: Snatch Balance (3-3-3-3-3)

Metcon

B: Metcon (Time)

21-15-9

– Toes 2 bar

– one arm DB OHS 22.5/15

18. Mai 2019

CrossFit8608 – WOD

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

17. Mai 2019

CrossFit8608 – WOD

Metcon

GARRY PURDHAM (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 31 minutes

– 31 Burpees

– 31 Double-Unders

– 31 Deadlifts 45/30

– 31 Push-Ups

– 31 Box Jumps 24/20

– 31 Hang Power Cleans 45/30

– 31 Air Squats

– 31 Kettlebell Swings 24/16

– 31 Shoulder 2 Overhead 45/30

– 31 AbMat Sit-Ups

– 31 calorie Row

– 31 Wall Ball Shots 9/6

16. Mai 2019

CrossFit8608 – WOD

Strength

A: Back Squat (Find your 3 RM)

*2-3 mins rest between sets

Warm up:

10 @ empty Bar

7 @ 50 %

5 @ 65 %

3 @ 75 %

Metcon

B: Metcon (AMRAP – Rounds and Reps)

7‘ AMRAP

– 30 DU‘s

– 5 GTOH 80/50

15. Mai 2019

CrossFit8608 – WOD

Metcon

A: Metcon (Time)

10 RFT

– 4 Burpees

– 8 one arm DB OH Lunges left

– 12 biceps ring pulls

– 8 one arm DB OH Lunges right
RX = 22.5/15

Stabilization

Pull overs (50)