WOD

12.14.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 50:00Metcon (AMRAP - Rounds and Reps)In teams of 2 - AMRAP 30: Buy-in: 800 Meter Farmer Carry (53s/35s) Then with the remaining time Max Rounds of: 30 Box Jump Overs (24, 20) 30 Power Cleans (135, 95) 30...

12.13.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Skill15:00 - 40:001: Pull-ups (Accumulate Volume )Strict - Rx+:(Band Resisted Pull-ups - 40 Reps) - L3: (Bodyweight - 30 Reps) - L2: (Partner/Box Assisted Chin-up - 5 x 5) - L1: (Ring Rows - 5 x 8-10) Rest 60-90s...

12.12.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Deadlift (10 x 3, Building to Heavy)Conventional Deadlift against a band. - Reset repsMetcon35:00 - 60:00Metcon (Time)For total time: 21 Front Squats (135, 95) 200m Run 100 Double Unders Rest...

12.11.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 45:00Shinners (AMRAP - Rounds and Reps)AMRAP 25 with a partner: 30 Burpees 1k Row 30 KBS (70, 53)In honor of Master Police Officer Joseph William Shinners, Provo Police Department, UT. EOW: 01/05/2019 *One...

12.10.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingBench Press (7 x 4, Building)Close grip. Rest 2:00 - Goal: 85% of 1RMMetconMetcon (Time)For time: 40-30-20-10 Hang Power Cleans (115/85) HRPU 4-3-2-1 Rope Climbs*20:00 Time Cap* Rx+: Legless Rope Climbs L3: 105/75,...

12.09.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Box Squats (7 x 5, Building to Heavy)Wide Stance/Parallel Box (13-15"). Build to a heavy set of 5 in 7 sets. Rest 2:00Metcon40:00 - 55:00Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#*...

12.07.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 45:00Metcon (AMRAP - Rounds and Reps)AMRAP 25 with a partner - ascending reps: 3 Deadlifts (225, 155) 3 Burpee Pull-ups 100 Meter Run 6 Deadlifts (225, 155) 6 Burpee Pull-ups 100 Meter Run 9 Deadlifts...

12.06.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Gymnastics15:00 - 35:00Chin Ups (5 Sets of 4 Chin Up + Negative)Rest 1:30 - 2:00 RX+: Add weight - Scaling - Partner Assisted Pull-ups + NegativeMetcon35:00 - 50:00Metcon (Time)5 RFT: 10 Push Press (115, 75) 10 AKBS...

12.05.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Snatch (Heavy Single)Every 0:90 for 12 Rounds (18:00 Clock), building to heavy single. - Goal is to hit 90% of 1RM if known - Any style snatch - Beginner - technique workMetcon40:00 - 50:00Open...

12.04.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 55:00Metcon (Time)For time: 400 Meter Run 100 DB Renegade Rows (35s/25s - total reps) 800 Meter Run 100 HRPU 1200 Meter Run 100 Air Squats 1 Mile Run 100 Abmat Sit-ups* 30:00 Time Cap * L3: 30s/20s L2:...

12.03.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:001: Bench Press (6 x 6 Building)Medium grip: Build to a heavy 6 in 6 sets. Rest 2:00 Goal = 80% of 1RM - Beginners: Only add weight if form permits.2: Chest Supported DB Rows (5 x 10 )Rest...

12.02.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Thruster (Build to 1RM)1RM in 10 sets from the rack. Rest 0:90 - 2:00 Beginner: Heavy set of 3 from the Rack.Metcon35:00 - 45:00Jim Beam (Time)For time: 9-15-21 Thrusters (95, 65) Bar Facing...

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