Metcon
Karen (10min cap)
150 Wall Ball
3-5min
Team Row (20min cap)
5km TT
Olympic Lifting
Dealift+Clean Pull+High Pull+Clean
1-1-1-1-1
Tag: CrossFit near me
Saturday WOD ‘The Georgia’
Congratulation to member of the month Georgia
Todays WOD is some of Georgia’s favorite movements
Georgia
5 Rounds For time
50 Double under
20 box jumps
5 Rope climbs 12ft
Thursday WOD Back Squat and more….
Strength
Back Squat
1-1-1-1-1
Metcon
50 SDHP 35/25
50 Wall Ball 10/6
50 Push press 35/25
50 front rack alt lunge
50 push ups
Thursday WOD Bench mark double up
Helen
3 rounds for time
400m run
21 kb swing 24/16
12 pull ups
5min rest
Annie
50,40,30,20,10
Double unders
Sit ups
Gymnastics
Wednesday WOD Clean and jerk plus more….
Strength
Hang Power Clean + Front squat W 3 sec pause
Metcon
5 Rounds for time
20 Hang power clean 45/30
20 Wall ball 10/6
Olympic Lifting
Clean and jerk
1-1-1-1-1
Tuesday WOD Push jerk and more…
Strength
Push jerk
1-1-1-1-1
(must re rack bar no dumping)
super set
ME push up
Metcon
5 rounds for time
20 KB swing 32/24
15 air squats
10 push ups
5 Bar muscle up
Olympic Lifting
Split jerk
1-1-1-1-1
Monday WOD Overhead pause squat
Congratulation to all CFC members who participated in the weekend comp!! Also a big thank you to the volunteers who helped throughout the day.
It was a fun day and from behalf of all the CFC coaches we could not be more proud of everyone’s effort and commitment on the day.
Strength
Overhead Squat W 3 sec pause
1-1-1-1-1
(must re rack bar no dumping)
Metcon
For time 18min Cap
200m wall ball run
10 wall ball squats clean
3 wall climb
200m wall ball run
10 wall ball squats clean
6 wall climb
200m wall ball run
10 wall ball squats clean
9 wall climb
200m wall ball run
10 wall ball squats clean
12 wall climb
Olympic Lifting
Snatch
1-1-1-1-1
FRIDAY WOD Row, run, double unders
Metcon Team WOD
20min AMRAP
ME calories Row
ME DU
400m run
Total score = DU + Calories
In groups of 3
Change when runner returns from 400m run
Thursday WOD deadlifts
Deadlift
3-3-3-3-3
Metcon
3 rounds for time
20 hang power clean 40/30
15 Kettlebell swing 20/12
10 pull up
Gymnastics
Wednesday WOD Back squats
Strength
Back Squat
3-3-3-3-3
Metcon
3 rounds for time
12 Ground to over head 45/30
15 toes to bar
Olympic Lifting
Squat snatch with 3 sec pause
3-3-3-3-3
Monday WOD front rack lunge and more…
Strength
Alt Front rack Lunge
6-6-6-6-6
Metcon
3 Rounds For Time
5 Muscle up
15 V-up
25 air squats
Olympic Lifting
3 squat clean with 3 sec pause
3-3-3-3-3
Saturday WOD get your sandbags
For time:
Sandbag Run, 400 m
30 Sandbag Cleans
Sandbag Run, 400 m
30 Sandbag Thrusters
Sandbag Run, 400 m
30 Sandbag Front Squat
