WOD

09.27.2018

Battleship CrossFit - CrossFitWarm-upGymnasticsMetcon (No Measure)5-10 Minutes to Practice Handstand Walks and Progressions* Sub static holds, wall walks, wall run (side to side), shoulder taps, bear crawlMetconMetcon (AMRAP - Reps)For Total Reps: * Minute 1: Max...

09.26.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Snatch + Hang Squat Snatch (Work to Heavy)* All reps with 3 second eccentric to the knee on hang snatch. * Start at 50-60% and build to heavy complex. Record heaviest lift. If full ROM is not possible, do power...

09.25.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (1 x 5 @ 55%)Back Squat (1 x 5 @ 65%)Back Squat (1 x 3 @ 75%)Back Squat (5 x 2 @ 85%)Rest 0:90 - 2:00 between each set.MetconMetcon (AMRAP - Rounds and Reps)AMRAP in 12 Minutes: 24 RKBS (53/35) 12 WBS...

09.24.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Press (1 x 5 @ 55%)Push Press (1 x 5 @ 65%)Push Press (6 x 3 @75%)Working set. Same weight across.MetconMetcon (Time)For Time: 200m Run 20 Toes to Bar 20 Push Press (95/65) 200m Run 15 Toes to Bar 15 Push Press...

09.22.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of 3, complete: 100 Power Snatch (95/65) 100 Burpee Pull Ups 100 Overhead Squats (95/65) 100 Calorie Row1 working / 1 resting / 1 holding. (Start at different stations if needed to have enough rowers)...

09.21.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Clean + Hang Squat Clean + Front Squat + Jerk (Work to heavy complex)* Jerk can be split or push * Start at 50-60% and build to heavy complex over 6-8 sets.MetconMetcon (Time)5 Rounds For Time: 24 Wall Ball Shots...

09.20.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (1 x 5 @ 55%)Deadlift (1 x 4 @ 65%)Deadlift (1 x 3 @ 75%)Deadlift (5 x 2 @ 85%)MetconMetcon (4 Rounds for time)Every 5 Minutes for 4 Rounds (20:00 Clock): 400m Run 14 Box Jumps (24/20) 7 Deadlifts (275/185)*...

09.19.2018

Battleship CrossFit - CrossFitWarm-upAfter general warm up, spend 5-10 minutes practicing muscle ups and HSPU (or progressions). Warm up to AKBS weight.MetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In...

09.18.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Power Snatch (3 Reps Every 90 Seconds)Every 90 seconds for 7 rounds, perform 3 hang power snatches. Do not put bar down between the 3 reps. Warm up to 55-65% and then begin EMOM. Try to add weight each set or...

09.17.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (1 x 5 @ 50%)Front Squat (1 x 5 @ 60%)Front Squat (1 x 3 @ 70%)Front Squat (1 x 2 @ 80%)Front Squat (8 x 1 @ 90%)Working set. Same weight across sets.Metcon* REST 0:90 BETWEEN EACH AMRAP *A: Metcon (AMRAP -...

09.15.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In Teams of 2, For Time: 100m Farmer Carry (53s/35s) 50 Hang Power Snatch (95/65) 25 Toes to Bar 100m Farmer Carry (53s/35s) 50 Thrusters (105/75) 25 Toes to Bar 100m Farmer Carry (53s/35s) 50 Hang Power Cleans...

09.14.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting2 Push Jerk + 1 Split Jerk (Work to Heavy Complex)Work from rack or blocks. Compare to 08.03.2018MetconMetcon (Time)For Time: 30-25-20-15-10 Box Jump Overs (24/20) 5-4-3-2-1 S2OH (155/105)* 12 Minute Time Cap * Barbell...

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