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WOD

6.27.17 OHS and C&J

CrossFit SAW – CrossFit Strength Overhead Squat (5 x 5 by feel) Metcon Metcon (Time) For time: 21 C&J @ 95/65# 15 C&J @ 115/75# 9 C&J @ 135/95# — 7 C&J @ 155/105# 5 C&J @ 185/125# 3 C&J @ 205/145#7-5-3 are Rx+, Rx ends after...

6.26.17 Handstand Work

CrossFit SAW – CrossFit Gymnastics 15 min of handstand work, to include: Handstands Handstand push-ups Handstand walks Free standing handstands or HSPU Metcon Metcon (Time) 7 RFT: 7 wall balls 20/14# 7 burpees 7...

6.23.17 Come to class!

CrossFit SAW – CrossFit Metcon Metcon (Time) For time: 20/15 cals AB 20 thrusters 95/65# 20 walking...

6.22.17 Snatch Work

CrossFit SAW – CrossFit Weightlifting Snatch Grip Deadlift (5 x 3 @ 85-95% max snatch) Pick a weight not far from your max snatch, maybe even slightly higher if you can maintain good positioning, and stick with it throughout the 5 sets Snatch Pull (5 x 2) Go...

6.21.17 Grab a Buddy

CrossFit SAW – CrossFit Metcon Metcon (AMRAP – Reps) With a pal, AMRAP 22: Run 400m 10 deadlifts 155/105# Max Effort HSPU1. Switch exercises each round 2. Score is TOTAL # of HSPU...

6.20.17 Back squats and pull-ups

CrossFit SAW – CrossFit Strength Back Squat (8 x 3) Building as able with good form Pull-ups (ME after every set of back squats) After every set of back squats, wait 20-30 seconds, then do a max effort set of pull-ups. Start with your strictest progression, and...

6.19.17 Get the Week Started!

CrossFit SAW – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18: Run 200m 10 hang power cleans 115/75# White fence FC AHAP 10 STO 115/75#No running after 16:45 No FC after...

6.16.17 Metcon

CrossFit SAW – CrossFit Metcon Metcon (Time) 21-15-9: Box jumps 24/20″ Strict press...

6.15.17 Power Snatch

CrossFit SAW – CrossFit Weightlifting BCTI: Modify to 6 sets if necessary Power Snatch (Every :90(8), 5 reps) By feel, try to add weight. Touch and go, don’t drop at the top Metcon BCTI: 4 Rounds Metcon (Time) 6 RFT: 10 burpees 2 deadlifts 225/155# Run...

bulldog 6/15/17

CrossFit SAW – Bulldog club Warm-up Y – Full Body Warm-Up (No Measure) 2 Rounds 10 Jumping Jacks 10 Mountain Climbers 10 Thrusters with PVC Strength Turkish Get Up (4 x 4) Metcon Metcon (Time) 10! single arm Dumbbell curls (both arms = 1 rep) double arm...

6.14.17 Artnerpay Orkoutway

CrossFit SAW – CrossFit Metcon Metcon (Time) In teams of 2, for time: 100 DU 90 air squats 800m run 70 push press 95/65# 60 Euro KB swings 53/35# 50 front squat 115/75# 40 ring dips 30 cal row 20 bar muscle ups 10 jovers...

6.13.17 T2B and Goblet Squats

CrossFit SAW – CrossFit Gymnastics EMOM 9: Even- 1 max effort set of T2B Odd- 12 goblet squats BCTI: Modify ROM on T2B as necessary Do sets of 8 on goblet squats Toes-To-Bar (EOMOM: 1 max effort set ) 1 unbroken set without leaving the bar Goblet Squat (EOMOM:...

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