WOD

06.19.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 30:00Power Snatch + OHS (5 x 2 PS + 3 OHS)2 Power Snatch + 3 Overhead Squat Adding weight if form permits. Record heaviest complex. Rest 90s.Metcon30:00 - 60:00Metcon (Time)For time: Run 400 Meters...

06.18.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:001A: Bench Press (8-8-6-6-4-4)- Medium Grip - Add weight each set - Rest 45s between sets1B: Inverted Rows (6 x 10)- 1st 3 sets with pronated grip - 2nd 3 sets with supinated gripMetcon35:00 -...

06.17.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Sumo Deadlift (5-4-3-2-1+)Rest 2:00 – Build to a 1RM. – Beginner: 5 x 5. Rest 2:00Metcon40:00 - 55:00Metcon (Time)For Time: 20 Box Jump Overs (24/20) 20 Deadlifts (185/135) 5 Bar Muscle Ups 20...

06.15.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 50:00Metcon (3 Rounds for reps)With a running clock in teams of 2: 0:00-10:00 200 Meter Run 12 Hang Squat Cleans (115/80) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run 12 Hang...

06.14.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Gymnastics15:00 - 35:001A: Metcon (AMRAP - Reps)Rope Climb: 4 x 2Score = Total Reps Rest 45s. – Rx+: L-Sit Rope Climb – Rx: Legless Rope Climb – L3: Rope Climb w. legs – L2/L1: Ground to standing with rope x 3 reps.1B:...

06.13.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Back Squat (3 / 3 x 5 @ 75%)Rest 2:00 Between Work SetsMetcon35:00 - 55:00Night King (Time)"Night King" 4 RFT: 10 Power Cleans (135, 95) 20 Alt Front Rack Reverse Lunges (135, 95) 30 Russian...

06.12.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 45:00Metcon (AMRAP - Rounds and Reps)AMRAP 28 w. a partner: 28 Box Jumps (24, 20) 28 T2B 800 Meter Run 28 Burpees 28 SDHP (53, 35)L3: (35/26) L2: Step Ups, (26/18) (35, 25) (Knee Lifts) L1: (26/18) (Abmat...

06.11.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00A: Metcon (Weight)AFAP, but not for time: 100 DB Bench Press 100 1-Arm DB Rows (50 each side) 100 Abmat Sit-upsScore = DB bench weight *All work is done before moving to next movement. L2:...

06.10.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingZercher Box Squat (1 RM)Build to a heavy 1. Rest 2:00 – Use a 13-14" BoxGlute Hip Thrust (3/5 x 8)Rest 90s.Weighted Step-ups (3 x 10 each )Using dumbbells Rest 90sMetconMetcon (AMRAP - Reps)Farmer Carry: Max 100 Ft....

06.08.2019

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)In teams of two: 10 AMRAP 30 Calorie Row Max Unbroken Bench Press 95/65 —— Rest 2 Minutes 10 AMRAP 30 Box Jumps Max Unbroken AKBS 53/35 —— Rest 2 Minutes 10 AMRAP 30 Burpees Max Unbroken Thrusters 95/651...

06.07.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Split Jerk (1 RM )Rest 2:00 – Build to a 1RM (3-4 singles above 90%) – Beginner: Work on Technique or perform Push Press for a heavy triple.Metcon35:00 - 55:00Metcon (AMRAP - Rounds and...

06.06.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingBox Front Squat (3 / 8 x 2 @ 60-65%)Every 60s.SkillJUMP: Metcon (Distance)Broad Jump for Max Distance.3 AttemptsMetconWOD: Metcon (Time)For time: 100 Double KB Front Rack Alternating Lunges (53, 35) (total reps)* Every...

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