WOD

04.05.19

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Bench Press (5-4-3-2-1+)Rest 2:00 – Building to a 1RM – Beginners: Build to a moderate set of 3 only adding weight if form permits.Metcon35:00 - 50:00Metcon (AMRAP - Rounds and Reps)AMRAP 12:...

04.04.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Back Squat (3/ 5 x 4 @ 75%)All reps with 1 count pause. Every 90s. – Beginner: Light for all sets OR Goblet Box Squat: 2/4 x 6 @parallel box.Metcon35:00 - 55:00Metcon (No Measure)Not for time:...

04.03.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 45:00Metcon (Time)With a partner for time: 50 Hang Power Cleans (135/95) 1,600m Row 50 Hang Squat Cleans (135/95) 1,600m Run1 working / 1 resting. Split as needed. RX+: 155/105 L3: (115/85) L2: (105/75)...

04.02.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Push Jerk (3/6 x 3 @ 70-75%)% of jerk on 3/29/19 -Every 90s. – Reset on each rep. – Beginner: 6 x 3, starting light and adding weight each set if form permits.Metcon35:00 - 55:00Metcon (AMRAP -...

04.01.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Deadlift (2-2-1-1-1-1)Rest 90s-2:00.Metcon35:00 - 55:00Marston (AMRAP - Rounds and Reps)AMRAP 20: 1 Deadlift (405, 225) 10 T2B 15 Bar Facing BurpeesL3: (315, 205) L2: (225, 135) (Knee Lifts)...

03.30.19

Battleship CrossFit - CrossFitWarm-up0:00 - 20:00Metcon20:00 - 55:00A: Metcon (AMRAP - Rounds and Reps)With a partner Rounds/Time: "Cindy" AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats *One athlete completes a full round at a timeCindy Options: L2: (Band Assisted...

03.29.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Push Jerk (1 Rep Max)From rack, build to heavy single Rest 2:00MetconJones Bones (AMRAP - Rounds and Reps)AMRAP 12: 10 T2B 10 S20H (135, 95) 200 Meter Run* Compare to task priority WOD on...

03.28.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 50:00Hang Snatch (2 Reps)Hang SQUAT Snatch: 12 Minutes performing sets of 2. - Rest 60-90s between sets. - Slowly build in weight if form allowsBox Front Squat (8 x 3 @ 65-70%)% of 1RM Front Squat...

03.27.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 60:00Metcon (No Measure)With a partner splitting work evenly: 10 Minutes of Rowing for max distance 10 Minutes of Bike or Jog 10 Minutes of Sledpull or Sledpush for max distance (or sledpush) 10 Minutes of...

03.26.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Skill15:00 - 30:00A: Chin Ups (1 x Max Reps)Max Strict Chin-ups x 1 set. – Beginner: Either Band Assisted or Ring RowsB: Push-ups (1 x Max)Max Strict Push-ups x 1 set – Beginner: Box Push-upsRX+: Handstand Push-ups (1 x...

03.25.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 35:00Barbell Glute Bridges (6 x 6)Rest 90s. – Use one challenging weight for all sets - Hold for 1 second count at the top of each rep – Try to exceed weight used on 3/11.Metcon35:00 - 55:00Timebomb...

03.23.2019

Battleship CrossFit - CrossFitWarm-upMetcon : Metcon (AMRAP - Rounds and Reps)AMRAP 30 in teams of 2: 200 Meter Run 30 Power Snatch (75, 55) 200 Meter Run 30 Barbell Rows (75, 55) 200 Meter Run 30 Ground to Overhead with a plate (45, 25)Rx+:(95, 65) L3: (65, 45) L2:...

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