Happy Thanksgiving!!!!

admin WOD

CrossFit RSD – CrossFit

Thanks Giving Sampler (Time)

5 Rounds of:

5 Pull-Ups

10 Push-Ups

15 Air Squats

then

4 Rounds of:

Wall-walks

15 Kettlebell Swings

then

3 Rounds of:

15 Box Jumps

15 Knees-to-Elbows

then

2 Rounds of:

20 Wall-Balls

30 Sit-Ups

then

1 Round of:

50 Burpees

Wednesday 11/22/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Time)

100 DU’s

400m Run

1min Plank Hold

15 Power Snatches 95/65

75 DU’s

400m Run

2min Plank Hold

12 Power Snatches 115/75

50 DU’s

3min Plank Holds

400m Run

9 Power Snatches 135/85
Pay attention to the reps. The DU’s and Snatch reps go down, BUT the Plank Hold time goes up.

Plank hold is total time in plank position. If you take a 10 sec rest during your planks, then you must add 10 more seconds to your time.

B-1: Metcon (Time)

3 Rounds

500m Row

15 Thrusters 75/55

12 Back Racked Step-ups 75/55

9 KB Seated Twists L+R=1 53/35

Rx+ 115/75

Tuesday 11/21/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Time)

21-15-9

Deadlifts 185/135

Toes to Bar

Cal Row

Slam Ball 20/15

then

800m Run
Rx+ 225/155 1200m Run

B-1: Metcon (Time)

4 rounds

10 OH Squats 75/55

15 Box Jumps 24/20

20 Sit-ups

400m Run
Rx+ 115/75

Monday 11/20/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (AMRAP – Rounds)

20min EMOM

Odd: 5 Squats Cleans 135/85

Even: 20 Sit-ups

Rx+ 155/105

B-1: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m Run

10 Deck Squats 45/25

10 DB Push Press 35/20

10 DB Lunges R+L=1

Saturday 11/18/17

admin WOD

CrossFit RSD – CrossFit

Metcon (AMRAP – Reps)

Deck of Cards

Diamonds – Power Cleans 115/75

Hearts – Deck Squats 45/25

Clubs – 4 Count Flutter Kicks

Spades – Burpees

*400m Run @ 10 and 20min marks

RX+ 165/105

**30min Time Cap**

Friday 11/17/17

admin WOD

CrossFit RSD – CrossFit

A-1: Deadlift 5/3/1 Wendler Program

5reps @ 70% of 1rm

3reps @ 80% of 1rm

1x1x1 to find new 1rm

A-2: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

3 HSPU

6 Deadlifts @ BW

9 SB Twists L+R=1 20/14

B-1: 25min AMRAP “Filthy Fifty” (AMRAP – Reps)

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions

50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders
Filthy Fifty with a twist. You have 25 minutes to complete as many reps as possible. If you get through all the movements, start over again until you run out of time.

Thursday 11/16/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Time)

1 Mile Run

21-15-9

KB Swings 53/35

SB V-ups 20/15

DB Renegade Row 35/20

then

1 Mile Run

B-1: Metcon (Time)

2 Rounds

400m Run

40 Walking Lunges

40 Sit-ups

400m Run

30 S/A KB Push Press 53/35

30 Sit-ups

400m Run

20 Hand Release Push-ups

20 Sit-ups

Wednesday 11/15/17

admin WOD

CrossFit RSD – CrossFit

A-1: Snatch

5 reps @ 50%

3 reps @ 75%

1x1x1 to find New 1RM
Find new 1RM of Squat Snatch. Use the above as a guideline for warming-up

A-2: CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

B-1: Metcon (Time)

30-20-10

Front Squats 135/85

Pull-ups

Cal Row

Rx+ 155/105

Tuesday 11/14/17

admin WOD

CrossFit RSD – CrossFit

A-1: 5/3/1 Back Squat Wendler Program

5 Reps @ 50%

5 Reps @ 60%

3 Reps @ 75%

2 Reps @ 85%

1x1x1 to find new 1RM

A-2: Metcon (AMRAP – Rounds)

E4MO4M x 3

2Rounds

12 Wall Balls 20/15

8 Box Jumps 24/20

4 Back Squats 115/75

Rx+ 135/95
Every 4 minutes on the 4th min (E4MO4M) you must complete 2 Rounds of the above movements. The remainder time is your rest period. Complete this 3 times for a total 12 minutes. You must start at the beginning of the wod E4MO4M. Post total rounds completed. Back Squats are from the floor.

B-1: Metcon (Time)

400m Run

5-10-15-15-10-5

KB Swing 53/35

DU’s x2

KB Goblet Squats

DU’s x2

KB Box Step-ups 20”

then

400m Run

Rx+ 62/44

Monday 11/13/17

admin WOD

CrossFit RSD – CrossFit

5/3/1 Bench Press Wendler Program

5 reps @ 50%

5 reps @ 60%

3 reps @ 75%

1x1x1 to find new 1RM

A-2: Metcon (AMRAP – Reps)

3-6-9-12-15-18…

Ring Dips

Burpees

Shoulder Press 95/65

12min Time Cap

Rx+ 115/75
Perform the above movements in blocks of 3. There is a 12 min time cap. Count total reps completed.

B-1: Metcon (Time)

4 Rounds

400m Run

10 Push Press 115/75

10 Burpee Bar Jump Over

10 Toes 2 Bar

Rx+ 145/95