Saturday 09/23/17

admin WOD

CrossFit RSD – CrossFit

All: Metcon (Time)

2 Rounds

800m Run

1000m Row

10 KB Snatch (5 each arm) (53/35#)

15 Burpees

20 Pull-ups

25 KB Swings

30 KB Step-ups (20″)

Friday, 09/22/17

admin WOD

CrossFit RSD – CrossFit

All: Metcon (Weight)

Power Snatch 5x5x5x5

Same weight all 4 sets

70-85% of 1rm

A-1: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

8 Push Jerk 95/65

6 Deck Squats 45/25

4 Ring Dips

200m Run

B-1: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

200m Run

20 Sit-ups

15 SB Twists 20/15

10 Alt KB Snatches 53/35

Thursday 09/21/17

admin WOD

CrossFit RSD – CrossFit

A-1: Filthy Thirty (Time)

For Time:

30 Box jumps, 24/20

30 Jumping pull-ups

30 Kettlebell swings 53/35

30 steps Walking Lunge

30 Knees to elbows

30 Push press, 45#

30 Back extensions

30 Wall ball shots, 20#

30 Burpees

30 Double unders

B-1: Dirty 30 (Time)

30 WallBalls, 20/14

30 KB Swings, 53/35

30 Front Squats, 95/65#

30 GHD Sit-ups

30 Pullups

30 Box Jump Overs, 24/20

30 Hang Power Cleans, 95/65

Wednesday 09/20/17

admin WOD

CrossFit RSD – CrossFit

All: Handstand Push-ups Progression

Complete 5 sets of 3 HSPU.

If you don’t have them, then

work on your handstand

push-ups.

A-1: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Thrusters 95/65

7 C2B Pull-ups

Rx+ 115/85 – Weighted C2B with vest or

35/20 DB between legs

B-1: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

4 OH Squats 95/65

8 Hand Realease Push-ups

Rx+ 115/75 – Weighted HRP w/ 45/25 plate

on back

Xtra: Metcon (No Measure)

50-40-30-20-10

Sit-ups

Flutter Kicks

09-19-2017

admin WOD

CrossFit RSD – NXT LVL Baseball

Metcon (No Measure)

1000m Row

Back Squats x25

TABATA Hollow Rocks

WOD

TABATA

Wall Sits

Battle Rope

Wall Balls

Tuesday 09/19/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Time)

5 Rounds

6 Deadlifts 185/123

8 Slam Balls 20/15

10 Box Jumps 24/20

12 KB Swings 53/35

400m Run

Rx+ 225/143

B-1: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 SDLHP. 75/53

10 KB Swings. 53/35

10 Bent Over Rows 75/53

10 DU’s

Rx+ 115/83

Monday 09/18/17

admin WOD

CrossFit RSD – CrossFit

A-1: Front Squat (3×5 70-85% of 1RM)

Warm-up with as many reps as needed then perform 3 sets of 5 Front Squats at the same weight (70-85% of 1RM).

A-2: Metcon (AMRAP – Reps)

12min AMRAP Ladder

4 Front Squats 115/75

4 SB V-Ups 20/15

8 Front Squats

8 SB V-Ups

12 Front Squats

12 SB V-Ups

And so on until time cap

For A2, front squats are performed from the ground to be Rx.

The athlete must reach parallel or below parallel in the front squat to be Rx.

Rx+ 145/95

B-1: Metcon (Time)

4 Rounds

400m Run

25 Back Squat 45/33

25 Sit-Ups

25 Skater Plyos

Xtra: CFRSD ABS (No Measure)

3 Rounds

15 SB V-ups

20 SB Twists

25 Hip Raises

30 Sit-ups

Saturday 09/16/17

admin WOD

CrossFit RSD – CrossFit

A-1: Metcon (Time)

9 Rounds

11 Power Cleans 185/115

60 DU’s

B-1: Metcon (Time)

7 Rounds

7 DB Squat Cleans 35/25

7 DB Push Press 35/25

7 KB SDLHP 53/35

7 KB Swings 53/35

7 Burpees

Friday 09/15/17

admin WOD

CrossFit RSD – CrossFit

All: Metcon (Time)

1 mile run

A-1: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Push Press 115/75

7 Ring Dips

9 Knees to Elbows

B-1: Metcon (Time)

3 Rounds

5 Burpees

10 Slam Balls 20/15

15 KB Swings 53/35

20 SB V-ups

Xtra: Metcon (No Measure)

3 Rounds

20 GHD Sit-ups

15 GHD Back Extension

09-14-2017

admin WOD

CrossFit RSD – NXT LVL Baseball

1000m Row (Time)

Max Effort 1000m Row

Back Squat (25)

NXT LVL HOLLOW ROCKS (No Measure)

Tabata

Hollow Rocks

Metcon (Time)

5 Round

20 Skater Plyos 4′

10 Push Press

10 KB Swings

200m Run