WOD

October 23, 2017

Supra CrossFit – CrossFit

Warm-up

PVC PT, GM, Burgener, DL

Then, 2 Rounds:

Five One-Minute Rounds

(SP Round = Light: ~10-15 % 1RM)


10/20/2017

Supra CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

60 min AMRAP

800m Run

200 Sit Ups

800m Run

150 Push Ups

800m Run

100 Wallballs 20/14

800m Run

50 Burpees
It’s been a pleasure torturing everyone for the last 4 years. Now I leave you with this.-Joe


10/19/2017

Supra CrossFit – CrossFit

Warm up 1 (No Measure)

10 Air Squats

10 PVC Pass Throughs

10 OH Squats w/ empty bar

10 Deadlifts w/ empty bar

Run 200m

Back Squat (5-5-3-3-1-1-1)

25 min to find 1RM

Metcon (Time)

5 Rds

200m Farmers Carry

20 Pull Ups


10/18/2017

Supra CrossFit – CrossFit

Warm-up

Warm up 5 (No Measure)

10 Lunges w/ PVC Pass Throughs

10 Burpees

10 Jump Squats

10 Pull Ups

Run 400m

Metcon

Arm + Ab WOD (AMRAP – Rounds and Reps)

15 min AMRAP

Strict Press 25 reps #45 #35

Box Dips 25 Reps

Pushups (Hand Release) 25 Reps

Barbell curl 25 Reps

Ab-mat Sit-ups 25 Reps

Metcon

Jonas (Time)

4 Rds for time

36 walking lunges

25 Supermans

50 Air Squats


10/17/2017

Supra CrossFit – CrossFit

Warm up 2 (No Measure)

10 Strict Press w/ empty bar

10 Push Ups

10 Sit Ups

10 Back Ext

Row 250m

Shoulder Press (5-5-3-3-1-1-1)

15 min to find 1RM

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

10 Seated DB Press 40/25#

10 Box Jumps 24/20”

Run 200m


10/16/2017

Supra CrossFit – CrossFit

Warm Up 3 (No Measure)

10 Air Squats

10 PVC Pass Throughs

10 Deadlifts w/ empty bar

10 Good Mornings w/ empty bar

Row 250m

Deadlift (5-5-3-3-1-1-1)

20 min to find 1RM

Metcon (Time)

5 Rounds

20 Wallball 20/14#

50 Double unders


10/13/2017

Supra CrossFit – CrossFit

Warm up 5 (No Measure)

10 Lunges w/ PVC Pass Throughs

10 Burpees

10 Jump Squats

10 Pull Ups

Run 400m
10 min mobility (Rollout legs/Hips)

10 min DU practice

Metcon (AMRAP – Rounds and Reps)

13 min AMRAP

13 Burpees

13 KB CnJ 24/16kg Right

13 KB CnJ Left


10/12/2017

Supra CrossFit – CrossFit

Warm up 1 (No Measure)

10 Air Squats

10 PVC Pass Throughs

10 OH Squats w/ empty bar

10 Deadlifts w/ empty bar

Run 200m

Back Squat (3-3-3-3-3+)

3 reps every other min @ 85% 0r 10# more for every rep over 5 last time.

Last set max reps

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Jump Lunges

10 Front Squats 135/95# (from ground)


10/11/2017

Supra CrossFit – CrossFit

Warm up 5 (No Measure)

10 Lunges w/ PVC Pass Throughs

10 Burpees

10 Jump Squats

10 Pull Ups

Run 400m

Metcon (Time)

5 Rds

800m Run,1000m Row, or Bike 40/30 cal (must change every round)

20 Burpee Box Jump 20″ for all (no step ups)

20 Wallballs 20/14#


10/10/2017

Supra CrossFit – CrossFit

Warm up 2 (No Measure)

10 Strict Press w/ empty bar

10 Push Ups

10 Sit Ups

10 Back Ext

Row 250m

Shoulder Press (3-3-3-3-3+)

3 reps every other min @ 85% or 5# more for every rep over 5 last time.

Last set max reps.

Metcon (Time)

21-18-15-12-9-6

Pull Ups

Push Press 95/55#