Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Bench Press (5-4-3-2-1)

Bear Complex (1-1-1-1-1)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Time)

3 Rounds for Time

20 Calorie Row

15 Power Cleans (95/65)

10 Overhead Squats (95/65)

5 Pull-ups

RX+

3 Rounds for Time

20 Calorie Row

15 Power Cleans (95/65)

10 Overhead Squats (95/65)

1 Rope Climb

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Squat Clean Thruster (3-2-1-1-1)

Pull-ups (4 x 3-6 )

Metcon

Metcon (Time)

3 RFT

15 Back Squats (95/65)

15 AB Mat Sit-ups

12 Push Press (96/65)

12 Knees-2-Elbow

9 Thrusters

9 Burpees

250m Row

rest 90s btwn rds

Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

12 min EMOM

Front Squat (1-3 reps EOMOM )

Clean and Jerk (1-3 Reps EOMOM )

Metcon

Metcon (Time)

For Time:

21 – 15 – 9:

Row for Calories

Hang Power Cleans (135/95)

Rest 2 min

15 – 12 – 9:

Bike for Calories

Push Press (135/95)

Rest 2 min

12 – 9 – 6:

Ski for Calories

Front Squats (135/95)

Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Make-Up Strength Work

Metcon

Metcon (Time)

21-18-15-12-9 reps of

Wall Ball(20/14)

Ab mat sit-ups

Air Squats

KBS (24/16)

Push_ups

250 m Row After each rd

Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Thruster (5-4-3-2-1)

from Rack

Rowing Intervals (Time)

8 x 100m row with 45 sec rest . Record your slowest time.

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Today’s WOD

CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Clean and Jerk (2-2-1-1-1)

Weighted Pull-ups (4 x 3-6 )

Metcon

Metcon (Time)

12-9-6-3

Deadlift (225/155)

HSPU

Rest 2 Minutes

3 Rounds

8 Toes 2 Bar

8 Wall balls (20/14)

Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Deadlift (5-4-3-2-1)

Bench Press (10-8-6-4-2)

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP Ground -2-OH (135/95)

rest 2 minutes between rounds

RX+ 155/105

Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Hang Power Snatch (2-2-2-2-2)

Front Rack Lunge (4 x 6-8 )

Metcon

Metcon (Time)

30 Cal Row

30 KBS 32/24

30 Ab Mat sit-ups

30 Burpees

30 Box Jumps/step-ups 24/20

rest 2 min, then row 1000

Today’s WOD


CrossFit Boone – CrossFit

Warm-up

Row 500m & WOD Movements (No Measure)

Row 500m at an easy pace then work through WOD movements with a PVC or light barbell

Weightlifting

Back Squat (8-6-4-2)

Hang Power Clean (2-2-2-2-2)

Metcon

Metcon (AMRAP – Reps)

4 x 3 min AMRAPs w/ 90s rest

7 Thrusters 95/65

7 Deadlifts 95/65

7 Box Jumps 30/24

7 KBS 32/24