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WOD

bulldog club 1/31

CrossFit SAW – Bulldog club Warm-up Y capture the ball (No Measure) two teams divided on each side of the gym one team has slam balls, other has wall balls in the “goal area” goal is to capture and bring back other teams balls to their side of the...

12.31.16 SAW Challenge

CrossFit SAW – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 50 DU 25 OHS 45/35# EMOM: 1 bear crawl length, start at 1:001. Bear crawl length of rig 2. Scale OHS to back squats, keep rep scheme 3. Scale DU to SU for 50 reps Metcon (Time)...

12.30.16 Goal Day

CrossFit SAW – CrossFit Metcon Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″11 min time...

12.29.16 Deadlift

CrossFit SAW – CrossFit Strength BCTI: Review the deadlift if need be, top down method. Scale ROM for anyone that may need it Keep the rep scheme the same. If athletes did the Total, have them to 5×3 @ 75%. If they didn’t have them build across...

12.28.16 Bench Press

CrossFit SAW – CrossFit Strength Bench Press (15 min to find 1RM) Metcon Metcon (Time) 3 RFT: 40 air squats 20 HSPU 10 power clean...

12.27.16 Front Squat

CrossFit SAW – CrossFit Strength BCTI: 1. Review the air squat, then the front squat. For the strength, have athletes do their warmup set of 10 with an empty barbell, and add load from there. Keep the same rep scheme for working sets. Focus on: – front...

12 Days of Christmas

CrossFit SAW – CrossFit 12 Days of Christmas “Grinch Edition” (Time) 1 wall walk 2 deadlifts 185/135# 3 HSPU 4 snatches 95/65# 5 box jump overs 24/20″ 6 cleans 95/65# 7 burpees 8 kb swings 53/35# 9 pullups 10 wall balls 20/14# 11 slam balls...

Open Workout 16.1

CrossFit SAW – CrossFit Metcon CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the...

12-22 Snatch

CrossFit SAW – CrossFit Weightlifting BCTI: Review the snatch from above the knee, below the knee, and ground. If necessary, modify to hang power snatch or any variation between FULL and HANG POWER Snatch (EMOM 9: 2 full snatch) Metcon BCTI: Modify ROM as needed...

Tabatas

CrossFit SAW – CrossFit Metcon Metcon (3 Rounds for reps) Tabatas 20/10 Abmat situps Wall balls Row HSPU Hang power clean 95/65# Bike/rest1. 4 people per station 2. 1 min at each station (2x) 3. Repeat 3x through, 1 min rest...

The CrossFit Total

CrossFit SAW – CrossFit Strength BCTI: Review any movements they may be unfamiliar with, same setup as regular class The CrossFit Total (Total Weight) Back Squat (1RM) Shoulder Press (1RM) Deadlift...

Bulldog Club 12/20/16

CrossFit SAW – Bulldog club Warm-up Y – Farmers and Lumberjacks (No Measure) Scatter 9 or more tall cones around a large playing area of about 30’ x 30’, half upright and half knocked over. Divide the group into Farmers and Lumberjacks: Farmers are asked...

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