WOD Thursday September 21 2017

WOD Thursday September 21 2017

CrossFit

A. Warm Up

B. Deadlift every 90 seconds
3 x 50%
3 x 60%
3 x 70%
3 x 3 x 80%

C. 3 Rounds for Time of
2 Rounds of Cindy
1 Round of DT

D.  Sled Push
4 x 40ft x 225/155

530pm to 630pm
KB with Katie 

WOD Wednesday September 20 2017

WOD Wednesday September 20 2017

CrossFit

A. Warm Up 

B. Front Squat Wave

C. Clean Complex

D. EMOM x 8
10 Wall Balls
20 Double Unders

Yoga Stretch
630pm to 730pm

WOD Tuesday September 19 2017

WOD Tuesday September 19 2017

CrossFit

A. Warm Up

B. "Mind Eraser" 
20 Minute AMRAP of
7 Power Cleans 135/95
7 Burpees
200m Meter Run
(cfne)

WOD Monday September 18 2017

WOD Monday September 18 2017

CrossFit

A. Warm Up

B. Back Squat Wave

C. Complete as many rounds and reps as possible in 10 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Toes-to-Bar
10 Box Jumps (30″/24″)
(cfinvictus)

Office Yoga
12pm to 1245pm

WOD Saturday September16 2017

WOD Saturday September16 2017

Lift
7am to 830am

CrossFit
A. Warm Up

B. WOD #1 Everyday Warrior
Teams of 2
15 Minute AMRAP
60 Calorie Row
50 Bobs
30 Gound to Overhead 95/65
10 Chest to Bar Pull Ups

WOD Thursday September 14 2017

WOD Thursday September 14 2017

CrossFit

A. Warm Up

B. Deadlift, every 90 seconds
5 x 40%
5 x 50 %
3 sets x 5 reps x 60%

C. 8 Minute AMRAP of
5 Hang Power Cleans 95/65
7 Toes to Bar
9 Bar over Burpees

D. Sled Push
4 x 40ft x 225/155

WOD Wednesday September 13 2017

WOD Wednesday September 13 2017

CrossFit

A. Warm Up

B. Push Press
5 sets of 4 every 90 seconds

C. EMOM x 12
1 - Row 15/12 Cal
2 - 15 Wall Ball
3 -  15 HR Push Up
4 - Rest

Yoga Stretch
630pm to 730pm

WOD Tuesday September 12 2017

WOD Tuesday September 12 2017

CrossFit

A. Warm Up

B. Run Conditioning
3 sets of 600 Meter Run with 3 minutes rest between sets.  Be consistent on your times.

C.  9 Minute AMRAP of
9 KB Swings 53/35
9 Burpees
9 KB Swings
9 Box Jumps 24/20

WOD Monday September 11 2017

WOD Monday September 11 2017

CrossFit

A. Warm Up

B. Tempo Front Squats

C.  3 Position Snatch

D. "Snake Bite"
21 - 15 - 9 of
Snatch and Chest to Bar Pull Up

Office Yoga
12pm to 1245pm

WOD Saturday September 9 2017

WOD Saturday September 9 2017

Lift
7am to 830am

CrossFit
830am to 930am
A. Warm Up

B. "Kev"

With a partner, complete as many rounds as possible in 26 minutes of:
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
55-ft. partner barbell carry, 315 lb.

Post rounds completed to comments.

Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

WOD Thursdsay September 7 2017

WOD Thursdsay September 7 2017

CrossFit

A. Warm Up

B. "Frank the Tank Part 1, 2, and 3" (cfne)
in a 5 minute window
50 Wall Ball Buy-In
then amrap of the following in remaining time
12 Deadlifts (155/105, or 40% of your 1 rep max,do not exceed rx number)
12 Lateral Barbell Burpees
Rest 5:00
In a 5 minute window
35 Wall Ball Buy-In
then amrap of the following in remaining time
9 Deadlifts (185/135, or 50% of your 1 rep max)
9 Lateral Barbell Burpees
Rest 5:00
in a 5 minute window
20 Wall Ball Buy-In
then amrap of the following in remaining time
6 Deadlifts (225/155, or 60% of your 1 rep max)
6 Lateral Barbell Burpees

C. Sled Push
4 x 40ft x 225/255

KB with Katie
530pm to 630pm

WOD Wednesday September 6 2017

WOD Wednesday September 6 2017

CrossFit

A. Warm Up

B. Power Clean + Front Squat
Every 2 minutes for 6 sets

C. Teams of 2 (alternating rounds)
10 Thrusters 95/65
10 Pull Ups

Yoga Stretch
630pm to 730pm

WOD Tuesday September 5 2017

WOD Tuesday September 5 2017

CrossFit

A. Warm Up

B. Tempo Front Squats

C. For Time
800 Meter Run (buy in, then)
3 Rounds of
10 Shoulder to Overhead 135/95
20 Box Jumps 24/20
30 KB Swings 53/35

WOD Saturday September 2 2017

WOD Saturday September 2 2017

Lift
7am to 830am

CrossFit

A. Warm Up

B. Teams of 2
600 Meter Run
10 DB Manmakers
60 Calorie Row
10 DB Manmakers
60 Toes to Bar
10 DB Manmakers
 

WOD Thursday August 31 2017

WOD Thursday August 31 2017

CrossFit

A. Warm Up

B. Back Squats (every 2 minutes)
take 5 - 7 minutes to warm up to your 60% then as a group
10 x 60%
8 x 65%e
6 x 70%
8 x 65%
10 x 60%

C.  7 MInute AMRAP of
3 Power Cleans 185/125 (80% of your 1 rep max)
5 Box Jumps 30/24 (or higher than you usually jump)
(CF.com)

D. Sled Push
4 x 40ft x 225/155

KB's with Katie
530pm to 6300m