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 to find 1 RM in Clean & Jerk

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

Metcon

Metcon (AMRAP – Reps)

SNAKEDOG

20 Min AMRAP

11 Ground-2-OH (135/95)

18 Burpee Box Jump Overs (24/20)

61 KBS (24/16)

56 Cal Bike

Start w/ 200M sball Run, then 200m Sball run at 5, 10, 15 min. (30/20)

* Split reps anyway.

*Carry one slamball on run, switch when needed.


SNAKEDOG

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 (3-3-2-2-1-1 )

Pistols (4 x 3-6 per leg )

Metcon

Metcon (AMRAP – Reps)

AMRAP 12:

3 Burpee Box Jump Overs (24/20)

3 Calorie Row

6 Burpee Box Jump Overs (24/20)

6 Calorie Row

9 Burpee Box Jump Overs (24/20)

9 Calorie Row

Climb by 3 each round.

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 (5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 20 minutes

Running “Incredible Hulk”

5 Deadlifts (115/75 lbs)

5 Hang Power Cleans (115/75 lbs)

5 Front Squats (115/75 lbs)

5 Push Press (115/75 lbs)

5 Back Squat (115/75 lbs)

Start with a 300m Run, then Run at 5, 10 and 15 min mark

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

Power Snatch (3-3-2-2-1-1)

10 Min EMOM

Russian KBS (6-10 EOMOM )

Pull-ups (3-6 EOMOM )

max reps last set

Metcon

Metcon (Time)

4 Rds for time

30/20 cal Bike

20 Wallball (20/14)

10 Hang Power Snatch (95/65)

rest 1 min between 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

Back Squat (10-8-6-4-2)

Hang Power Clean (3-3-2-2-1-1)

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Done as a partner WOD!

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 (AMRAP – Reps)

Rowing “Chief ”

Max rounds in 3 minutes of:

Row 250m Then AMRAP w/ remaining time:

3 reps (135/95)

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

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 (3-2-2-1-1-1)

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

Metcon

Metcon (AMRAP – Reps)

“Village People”

AMRAP 5

50/35 Calorie Row

AMRAP Macho Man (95/65)

rest 3:00

AMRAP 5

35/25 Calorie Bike

AMRAP Macho Man (115/80)

rest 3:00

AMRAP 5

20/15 Calorie Row

AMRAP Macho Man (135/95)

**“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

RX+ = (115/80), (135/95), (155/105)
Ride the bike for 1 of the 3 AMRAPS

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

EMOM

Russian KBS (8-10 reps EOMOM )

Pistols (4-6 reps each let EOMOM )

Metcon

Metcon (AMRAP – Reps)

AMRAP 4:

21 Calorie Row

21 Power Cleans (95/65)

21 Burpee Box Jump Overs (24/20)

Rest 2:00

AMRAP 4:

15 Calorie Row

15 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 2:00

AMRAP 4:

9 Calorie Row

9 Power Cleans (135/95)

9 Burpee Box Jump Overs (24/20)

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

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

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

Metcon

Metcon (Time)

5 Rounds:

5 Ground 2 OH (135/95)

20 Double Unders

250 M Row

Rest 90s btwn rds