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Archives: Running

Wednesday, October 16, 2019

1 round for time of:

Run 800m
50 Bench Press – 135#/95#
Run 800m
50 Pull-ups
Run 800m
50 Back Squat (from floor) – 135#/95#

Coach’s notes:

Enjoy some of our last times outside! Post time to complete to comments.

WOD Leaderboard
Comments: 6

Monday, October 7, 2019

5 rounds for time of:

Run 400m
10 Dumbbell Front Squats – 50#/35#/hand
35 Double Unders

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 16

Saturday, October 5, 2019

We are closed today and tomorrow for a CrossFit Kids seminar so get outside and go for a run! FUN!

10 Km Run

Coach’s notes:

Post time to complete to comments. If you can’t run 10km complete 40-60 minutes of continuous monostructural aerobic activity, swim, bike, etc.

WOD Leaderboard
No Comments

Tuesday, September 24, 2019

WOD:

Complete As Many Rounds As Possible (AMRAP) in 35 minutes of:

Run 200m (alternate run and wallball carry)
Toes to Bar
8 Pistols
10 Wallballs – 20#/14#

TT WOD – Opens Prep

12.2 – Complete As Many Reps As Possible (AMRAP) in 10 minutes of:

30 Snatch – 75#/45#
30 Snatch – 135#/75#
30 Snatch – 165#/100#
AMRAP Snatch – 210#/120#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Monday, September 16, 2019

1 Round for time of:

400m run, then


3 rounds of:
5 Devil’s Press – 50#/35#
10 Pistols
20 Pull-ups


800m Run, then

2 Rounds of:

5 Devil’s Press – 50#/35#
10 Pistols
20 Pull-ups


1600m Run, then

1 Rounds of:

5 Devil’s Press – 50#/35#
10 Pistols
20 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, September 9, 2019

“Kelly”

5 rounds for time of:

Run 400m
30 Box Jumps – 24”/20””
30 Wallballs – 20#/14# to 10’

Compare to August 07, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, August 27, 2019

WOD:

5 Rounds for time of:

400m Run
10 Overhead Squats – 95#/65#
10 Box Jumps – 24”/20”

TT WOD: Open Prep:

16.3  – Complete As Many Reps (AMRAP) As Possible in 7 minutes of:

10 Power Snatch – 75#/55#
3 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Wednesday, August 21, 2019

A.  Run 1 mile.

B.  50, 40, 30, 20, 10 rep rounds for time of:

Double Unders
Kettlebell Swings (unbroken) – 1.5/1.0 pood

Coach’s notes:

Post time for mile and time to complete couplet to comments. Credit to thedavecastro for part B.

WOD Leaderboard
Comments: 11

Tuesday, August 13, 2019

WOD:

CrossFit Games 2019 – 4 Rounds for time of:

400m Run
3 Legless Rope Climbs
7 Squat Snatches – 185#/130#

TT WOD – Opens Prep:

13.4 – Complete As Many Reps As Possible in 7 minutes of:

3 Clean and Jerk – 135#/95#
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar…………., etc.

Compare to Saturday, March 30, 2013

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 11

Tuesday, July 30, 2019

WOD:

As Many Rounds As Possible (AMRAP) in 35 minutes of:

800m run
15 Bench Press – 135#/85#
400m run
15 Kettlebell Swings – 1.5/1.0 pood

 

TT WOD – Off Season Fun:

A1.  D-ball Carry – 200m X 5 sets, rest approx. 90s

A2. Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx. 90s

A3.  Max Weight Bar Hold – 45s X 5 sets, rest approx. 90s

Notes:  Add to body weight if successful for 45s.

A4.  Sled Drags – 100 ft. X 5 sets, rest min. 120s

Coach’s notes:

For WOD post rounds and reps complete and for TT WOD post all results to comments.

WOD Leaderboard
Comments: 9