WOD

08.24.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00-60:00Barbell Jerry (Time)For time with a partner: Buy-in: 50 Squat Cleans (135, 95) 1 Mile Run 2k Row 1 Mile Run Cash-out: 50 Power Cleans (135, 95)*One person works at a time - split as desired. Rx+:(155,...

08.23.2019

Battleship CrossFit - CrossFitWarm-up0:00-20:00Warm-up (No Measure)Warm up and review DB burpees and devil pressMetcon25:00 - 45:002019 Wodapalooza Event 2 (AMRAP - Reps)AMRAP x 16 MINUTES 40 Alt. DB Snatch (50/35) 40 Pull-ups 30 DB Burpees 30 C2B Pull-ups 20 Devil...

08.22.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (5-5-3-3-1-1) Back off from the 1RM numbers from Monday, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses! 5-5...Moderate 3-3...Moderate-Heavy...

08.21.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 45:00Metcon (AMRAP - Reps)EMOM 25: Minute 1: 40s Box Jumps w. step down (24, 20) Minute 2: 40s Calorie Row Minute 3: 40s DB Snatch (50, 35) Minute 4: 40s Asymmetrical Carry or Stone Carry Minute 5: 40s...

08.20.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 50:00A: Jerk (6 x 2 @ 75%)Push Jerk OR Split JerkWorking from rack - Jerk (any style) Rest 60-90s.B: Bench Press (Heavy 5)Close Grip Bench Press Rest 60-90s.Metcon50:00 - 60:00Metcon (Time)For Time:...

08.19.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (5-4-3-2-1+)Rest 2:00 Last test on 04/22/19 - Rx: Build to a 1RM - L3: Build to a "heavy 1" - L2: Sets of 3-5 adding weight form permits - L1: Goblet Box Squat: 5 x 6. Rest 90s.MetconDevils Complex (AMRAP -...

08.17.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 50:00Metcon (AMRAP - Rounds and Reps)AMRAP 30 w. a partner: 600 Meter Run 50 Wall Balls (20, 14) 40 SDHP (75/55) 30 Box Jump Overs (24/20) 20 Overhead Squats (75, 55) 10 Burpees Over Partner*One person...

08.16.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Wide Stance Box Squats (3 / 5 x 4 @ 70%)% of 07/29/19 3RM or 60% of 1RM Back Squat. - Every 90s.Metcon35:00 - 55:00Metcon (Time)For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Toes to Bar...

08.15.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Gymnastics15:00 - 30:00Close Grip Chin Up (3 RM)RX = Weighted. Rest 2:00 - L3: Bodyweight 6 x 3. Rest 90s. - L2/L1: Partner Assisted or Banded Pull-ups 5 x 5. Rest 90sMetcon30:00 - 45:00Metcon (Time)For time: 21 S2OH...

08.14.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Overhead Squat (5 x 4 )- Work from rack - Add weight each set, building to heavy - Rest 90s Beginner: Modify to Overhead Lunges OR Front Squat if mobility / range of motion doesn't allow for...

08.13.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00DB Floor Press (2 / 5 x 6)Neutral grip Rest 60s.Metcon35:00 - 55:00Metcon (4 Rounds for time)Every 5:00 x 4 Sets: 20 KB Snatch (53, 35) 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20 Pull...

08.12.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Deadlift (5-4-3-2-1+)* Against a band * - Build to a 1RM - Rest 2:00 between heavy singles Beginner: 6 x 3 (moderate weight with band)Metcon40:00 - 55:00Simple Man (Time)For time: 15-10-5 Power...

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