WOD

08.17.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 40:001: Zercher Box Squat (6 x 3, Building to Heavy 3)Heavy 3 in 6 Sets. Rest 1:302: RDL (3 x 8 )Hybrid Stance. Rest 60s. - Slightly heavier than last weekMetcon40:00 -...

08.15.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 20:00Metcon20:00 - 60:00Metcon (AMRAP - Rounds and Reps)On a running clock: From 0:00 - 10:00 AMRAP: 30 Wall Balls (20, 14) 20 Burpee Box Jumps (24, 20) 10 Thrusters (95, 65) From 12:00 - 20:00 AMRAP:...

08.14.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 40:001: Floor Press (6 x 3, Building)HEAVY 3 in 6 sets. Rest 90s. - Medium shoulder-width grip2: KB Rows (3 x 10 Each)Rest 30s.Metcon40:00 - 55:00Metcon (AMRAP - Reps)3 Rounds,...

08.13.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 40:00Sumo Deadlift (3 / 8 x 3 )- Add bands. Reset each rep. - Every 90s.Metcon40:00 - 55:00Gam City (Time)For time: 30 Power Cleans (135, 95) 30 Front Rack Reverse Lunges (Each...

08.12.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Metcon15:00 - 45:00Metcon (AMRAP - Rounds and Reps)On a 25:00 Running Clock: 1 Mile Run ....then with remaining time AMRAP: 30 Ab Mat Sit Ups 20 Box Step Ups (50# / 35# DB) 10 Sandbag Over Shoulder...

08.11.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Push Press (5 x 5, Building)From rack, build to a heavy 5 Rest 90s - 2:00.Metcon35:00 - 55:00Metcon (Time)For Time: 200m Farmer Carry (53s/35s) 30 Pull Ups 40 Hang Power...

08.10.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 45:001: Box Front Squat (6 sets of 3, Building)Build to a HEAVY 3 in 6 sets. Rest 2:00. - Parallel or slightly below2: RDL (3 x 8 )Hybrid Stance 2-3 warm up sets, then same...

08.08.20

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 20:00Metcon20:00 - 60:00Grunt Work (AMRAP - Rounds and Reps)AMRAP 30 with a partner: 3 Deadlifts (225, 155) 3 Burpee Pull-ups 50m Sandbag Carry (80/60) 6 Deadlifts (225, 155) 6 Burpee Pull-ups 50m...

08.07.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Squat Clean + Hang Squat Clean + Front Squat (1 Complex Every 90s for 10 Sets )Goal: 75-80% of 1RM cleanMetcon35:00 - 55:00Metcon (AMRAP - Reps)2 minutes on, 1 minute off...

08.06.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 35:002 Push Jerk + 1 Split Jerk (Work to heavy complex)Working from rack, build to heavy complex over 6-8 sets.Metcon35:00 - 55:00Metcon (4 Rounds for time)Every 4:00 for 4...

08.05.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Back Squat (Build to heavy 5)Build to a heavy 5 in 5 sets. Rest 2:00Metcon35:00 - 50:00Beat the Clock (Time)"Beat the Clock" For time: 21-15-9 AKBS (53, 35) Burpees*Time...

08.04.2020

Battleship CrossFit - CrossFitView Public WhiteboardWarm-up0:00 - 15:00Gymnastics15:00 - 30:00A: Metcon (Time)Handstand Hold 3 x 20s.Rest 40s. - Adv: Freestanding - Beg: Wall Walks 3 x 3 Wall WalksB: L-Sit (3 x 20s)Rest 40s. - Adv: Ring Supported - Beg: Bent Knee...

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