WOD

12.13.2018

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 30:00Wide Stance Box Squats (8 x 3 @ 65%)65% of Monday 12/03/18 Every 60s.Metcon30:00 - 55:00Metcon (5 Rounds for time)5 Rounds, Each for time: 200 Ft. Sledpush Sprint (60-65% Bodyweight) 20 Burpees...

12.12.2018

Battleship CrossFit - CrossFitWarm-upGymnasticsMetcon (No Measure)Handstand Walk and Progressions x 10 MinutesCoach’s choiceMetconMetcon (AMRAP - Rounds)AMRAP 20: 50 Ft. Single Arm OH KB Carry Right (53/35) 50 Ft. Single Arm OH KB Carry Left (53/35) 25 Air Squats 50...

12.11.2018

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Jerk (EMOM x 5 Minutes)Push Jerk OR Split JerkMinutes 0:00-5:00: 2 Jerks @70% * Use same jerk style as last week's 1RM jerk.Jerk (EMOM x 5 Minutes)Push Jerk OR Split JerkMinutes 6:00-10:00: 2...

12.10.2018

Battleship CrossFit - CrossFitWarm-up0:00-15:00Weightlifting15:00-40:00Power Clean (Work to heavy single)– Take 8-10 sets and build to a new 1RM - Rest 2:00 between heavy singlesMetcon40:00-55:00Barn Burner (Time)For time: 40 Power Cleans (95, 65) 30 Thrusters...

12.08.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Distance)In 30 minutes in teams of 2 complete: 150 Wallballs (20, 14) 150 Burpees Then with the remaining time: Max Distance Farmer Carry (70, 53)* 1 working / 1 resting. Split reps as needed. *This workout can be...

12.07.2018

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Push Jerk (1 RM)* Can use split jerk instead if it's more comfortable. Beginners: Modify to Push Press: 5 x 5, adding weight if form permits.Metcon35:00 - 55:00Metcon (Time)For Time: 400m Run...

12.06.2018

Battleship CrossFit - CrossFitWarm-upFrom 0:00 - 15:00WeightliftingFrom 15:00 - 40:00Wide Stance Box Squats (8 x 3 @ 60% of Monday) Every 60 seconds. Same Bench/Box as MondayMetconFrom 40:00 - 50:00Metcon (AMRAP - Rounds and Reps)AMRAP 7: 3 Deadlifts (185/135) 3 Box...

12.05.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)For total time: Run 800m 50 Abmat Sit-ups Rest 2:00 (on your own) Row 750m 50 HR Push-ups Rest 2:00 (on your own) Run 800m 50 DB Renegade Rows (45s/25s)(Left + Right = 1 Rep) Rest 2:00 (on your own) Run 800...

12.04.2018

Battleship CrossFit - CrossFitWarm-upGymnasticsT2B: Metcon (AMRAP - Reps)Toes to Bar Practice: Accumulate Quality Volume in 7 Minutes. Rest as needed between sets.Goal: Advanced athletes: 50-75 reps Intermediate: 30 reps Beginner 15-20 repsMetconMetcon (AMRAP - Rounds...

12.03.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingWide Stance Box Squats (3RM)Build every 2:00 to a heavy set of three.MetconGameday (2 Rounds for time)Each Metcon for Time: 30 Front Squats (135, 95) 30 Lateral Burpees Rest 7:00 (Manage your own rest) then 30 Power...

12.01.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of two, for time: 10 Rounds of: 5 Power Cleans (135/95) 10 Bar Facing Burpee 100 cal row then 10 rounds of: 5 Squat Cleans (135/95) 10 Toes to Bar* 35 Minute Time Cap * 1 working / 1 resting. Split...

11.30.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (1 x 5 @ 55%)Deadlift (1 x 4 @ 65%)Deadlift (1 x 3 @ 75%)Deadlift (7 x 2 @ 80%)Working set. Same weight across. Rest 0:90 - 2:00 between sets.MetconMetcon (AMRAP - Rounds and Reps)AMRAP in 3 Minutes: 10 Box...

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