WOD

02.05.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Skill15:00 - 30:00Pull-ups (5 x 2.2.2)Strict Pull-ups Clusters. shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00. – Adv: Add weight – Int: Bodyweight – Beginner: 5 x 5 partner assisted (no cluster sets) OR 5 x 10 Ring...

02.04.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Sumo Deadlift (1 Rep Max)Sumo Deadlift against a band: 1RM. Rest 2:00 – Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – Beginner: 5 x 5, no band. Rest...

02.02.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 55:00Metcon (AMRAP - Rounds and Reps)With a running clock with a partner: 0:00-10:00 AMRAP: 10 Deadlifts (155, 105) 10 Box Jumps w. step down (24, 20) 10 Wallballs (20, 14) 12:00-24:00 AMRAP: 8 Front...

02.01.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingBench Press (1 RM) Rest 2:00 Beginner: 5 x 5, adding weight each. Rest 2:00 *In between sets complete 20 Banded Pull-aparts.MetconMetcon (Time)5 RFT: 10 T2B 10 S20H (135, 95) 200 Meter Run*18:00 Cap* Rx+:(155, 105) L3:...

01.31.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 45:00Clean and Jerk (4 x 2 @ 85%)POWER clean + jerk Every 90sBack Squat (3 x 4 @ 85%)Rest 2:00Metcon45:00 - 55:00Tugboat (Time)2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees*10:00 Cap* L3:...

01.30.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 60:00A: Metcon (4 Rounds for time)For total time: 40-30-20-10 Rowing CaloriesRest 0:90 - 2:00 between sets Score = EACH round for time Scaling Options: 25-20-15-10B: Metcon (Time)For time: 50-40-30-20-10...

01.29.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 10:00Skill10:00 - 25:00Metcon (No Measure)Review Rope Climbs and HSPU OptionsMetcon25:00 - 45:00Metcon (Time)For Time: 10-8-6-4-2 Kipping HSPU *2 Rope Climbs after each setRx+: For time: 10-8-6-4-2 Strict HSPU (add deficit...

01.28.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Box Front Squat (2 Rep Max)Rest 2:00 – Use a 13-15" Box – Beginner: 5 x 5, adding weight if form permits.Metcon35:00 - 55:00Metcon (AMRAP - Rounds)4 Rounds for quality, but a fast pace: 1a)...

01.26.2019

Battleship CrossFit - CrossFitWarm-upMetconChesna (AMRAP - Rounds and Reps)AMRAP 30 w. a partner: Buy in: 209 Double Unders split however Then, Remaining time AMRAP: 7 Power Snatch (135, 95) 15 Thrusters (135, 95) 18 Calorie Row*One athlete completes a full round at a...

01.18.2019

Battleship CrossFit - CrossFitWarm-upSkillMetcon (No Measure)EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips Minute 3: 10/6 Strict Pull-upsScaling Options: – Band Assisted OR Box Dips – Band Assisted OR Ring Rows w. a slight pause x...

01.24.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingClean and Jerk (5 x 2 @ 75-80%)POWER Clean + Jerk: 5 x 2 @75-80% of Last Monday, Every 60s. – Beginner: Work on technique with a light load for all sets.Back Squat (3 x 5 @ 80%)Back Squat: 3 x 5 @ 80% of Last Monday...

01.23.2019

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds)EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Squat Thrusts Minute 3: 45s Row for Calories Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s) Minute 5: 45s Double Unders Minute 6: 45s...

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