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Monthly Archives: January 2016

Your House or Mine

January 30, 2016 by oleglorycrossfit in WOD | Leave a comment

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Metcon
For Time:

50 pullups
50 pushups
50 situps
50 air squats

Metcon
10 Rounds with a Partner:

3 Squat Snatch 155/100
5 Shoulder to OH
7 Ring Dips
rest :30

Unit Training Plan

January 29, 2016 by oleglorycrossfit in WOD and tagged Broussard, CrossFit, Lafayette, Youngsville | Leave a comment

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Metcon
EOMOM 10 minutes (5 rounds):

4 Touch and Go Squat Cleans
Start at 70-75% and work up.

Metcon
AMRAP 5 Minutes:

3 Power Cleans 155/105
5 CTB Pull Ups

Mission

January 28, 2016 by oleglorycrossfit in WOD | Leave a comment

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Metcon
3x800m Run
5:00 Rest Between each 800.

CONOP

January 27, 2016 by oleglorycrossfit in WOD | Leave a comment

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Metcon
EMOM 5 Minutes:

4 Front Squats
Start around 70% and work up.

Metcon
AMRAP 15 Minutes:

12/9 Cal or AAB
9 Front Squat 135/95
9 Sit Ups

DUSTWUN

January 26, 2016 by oleglorycrossfit in WOD | Leave a comment

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Metcon (5 Rounds for weight)

EMOM 5 Minutes:
5 Touch and Go
Power Snatch
Start around 70% and
work up.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:
30 Power Cleans 185/125
30 Bar Facing Burpees
120 Double Unders

MDMP

January 25, 2016 by oleglorycrossfit in WOD | Leave a comment

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Helen
3 Rounds for time of:

400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Weightlifting
Snatch (2)
You have 5 minutes to complete a 2RM Snatch. Any style snatch is okay.

Apollo

January 23, 2016 by oleglorycrossfit in WOD and tagged Broussard, CrossFit, Lafayette, Personal Trainer, Youngsville | Leave a comment

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Metcon
AMRAP 10 Minutes:
100 Double Unders
50 Deadlifts 155/105
10 Bar Muscle Ups

Weightlifting
Thruster (3)
5 Mins to establish a 3RM Thruster, NO REDIP.

Test Me!

January 22, 2016 by oleglorycrossfit in WOD and tagged Broussard, CrossFit, Lafayette, Personal Trainer, Youngsville | Leave a comment

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Metcon
EMOM 5 Minutes:

5 Touch and Go Squat Snatch
(Start around 65-70% and work up)

Metcon
6 Rounds:

1 Min Max Shoulder to OH 115/75lbs
Burpees to 6″ Target
:30 Max Toes to Bar
rest :90
Each min alternate between SH to OH and Burpees, 3 rounds each.

Out with old, In with the new!

January 20, 2016 by oleglorycrossfit in WOD | Leave a comment

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Gymnastics
Ring Strength:

3x30s Partner Handstand Hold
3x10s Support Holds (Rings Out)
3×3 Ring Dips (Strict, Hollow Body, Rings out)
3×5 Support Swings (Rings Out)
3×5 Cross Pull-Outs
3x10s Support Tuck Holds (Rings Out)
3×7 Ring Push-Ups (Hollow Body, Rings Out)

Rings-Progression:
3×10 Swings
5×3 Ring Pull-Ups
3×3 Skin the Cat
3×10 Hanging L-Sit

Greater effort=Greater Results

January 20, 2016 by oleglorycrossfit in WOD | Leave a comment

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Metcon
EMOM 5 minutes:
4 Front Squats
Start at 60-65% and work up.

Metcon
AMRAP 20 Minutes:

20 Cal Row
40 Wallballs 20/14
rest :60

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