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 )

Rowing Intervals (Time)

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

Metcon

Metcon (AMRAP – Reps)

“Emily”

Partner WOD

20 Min Amrap

Buy-In:

89 Wall Balls (20/14)

With remaining time AMRAP:

9 Thursters (95/65)

22 Cal Row

28 KBS (24/16)

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

*One working at a time.

**Split reps any way you want.
Happy Birthday Emily!Good luck in Altlanta. We’ll miss you.

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

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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)

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

Metcon

Metcon (Time)

For time:

21 – 15 – 9

Row for Calories

Kettlebell Swings (24/16)

Directly into

18 – 12 – 6:

Row for Calories

Lateral Burpees over the rower

Directly into

12 – 9 – 6:

Ground-2-OH (135/95)

200 Meter Run

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

10 Min EMOM

Pull-ups (2-5 reps)

Kip, use extra weight, strict or Chest 2 bar. Your choice.

Max reps on Last set

Pistols (3-6 reps per leg )

max reps on last set

Metcon

Metcon (Time)

4 Rounds:

9 Power Cleans (135/95)

15 Push-ups

21 Squats

200M Run (250 row)

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

Paused Front Squat (5-4-3-2-1)

Pendlay Row (5 x 5 )

Metcon (AMRAP – Reps)

3 Rounds

Min 1- Row For Cals

Min 2- Burpee Box Jump Overs

Min 3- Hang Squat Cleans 95/65

Min 4- 200M Run

Min 5 Rest

Score = Total reps

*Score run by earning 1 rep for every second you’re back before 60s. For example, if you run the 200 in 53 seconds your score will be 7.

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

Work on anything you missed this week!

Metcon

Metcon (Time)

5 rds for time

200m run

5 Burpee Box Jumps

7 Power Cleans (135/95)

9 KBS (24/16)

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 rep max in Clean & Jerk. Work with a partner.

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

Metcon

Partner WOD.

Metcon (AMRAP – Reps)

12 Min Amrap

15/12 Cal Row

15 KBS (24/16)

* one person does the row and swings, then rests while the other one does it.

Metcon (AMRAP – Reps)

15 min AMRAP

30 Thursters (95/65)

200M Ball Carry (30/20)

30 Pull-ups

200M Ball Carry (30/20)

30 Burpees

200M Ball Carry (30/20)

30 Cal bike
* only one working at a time. Split reps any way

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

Pull-ups (3-5 EOMOM )

Max reps on last min

Toes-To-Bar (4-6 EOMOM )

Max unbroken reps on last set

Metcon

Metcon (Time)

80 Double Unders

40 Air Squats

20 Power Snatch (75/55)

800 Meter Run (or 1000m Row)

80 Walking Lunges

40 Push-Ups

20 KBS (24/16)

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 (10-8-6-4-2)

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

Metcon

Metcon (AMRAP – Reps)

4 x 4 min AMRAPs

Row 500m Then AMRAP the two exercises

1) 10 Front Squat (95/65)

10 Push Press (95/65)

2) 10 Thursters (95/65)

10 KBS (24/20)

3) 10 Ground to OH (95/65)

10 Box Jumps (24/20)

4) 10 Burpees

10 Hang Cleans (95/65)

* rest 90 between 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

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

Push Press (3-3-3-3-3)

Metcon

Metcon (Time)

“Snake Bite”

For Time:

15-12-9

Power Snatch (95/65)

Overhead Squats (95/65)

Pull-ups

RX+

21-15-9

Squat Snatch (95/65)

Chest to Bar Pull-ups