WOD

06.05.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 60:00Metcon (AMRAP - Rounds and Reps)With a running clock with a partner: 0:00-10:00 Max 100 Meter Sledpushes (110/75) *One athlete completes a full set a time 10:00 – 20:00 Max Reps KB Circuit: 8 Russian...

06.04.2019

Battleship CrossFit - CrossFitWarm-upGymnastics1a: Rope Climb (5 x 1-2)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. Score = Total Reps1b: Dips (5 x 8-10)Strict Dips Rest 45s – Rx+:...

06.03.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 45:00Power Snatch + OHS (Work to Heavy)1 Power Sn + 3 OHS Build to a heavy complex over 5-7 sets. Rest 2:00 – Beginner: Technique work or Front Squat: 5 x 4, adding weight if form...

06.02.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Snatch + OHS (1 PS + 3 OHS)Build to a heavy set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 – Beginner: Technique work or Front Squat: 5 x 4, adding weight if form permits.MetconThe Departed (AMRAP - Reps)In...

06.01.2019

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)AMRAP 30 with a partner: 30 Wall balls (20, 14) 20 KBS (70, 53) 10 Bar Muscle-ups 20 Goblet Squats (70, 53) 30 double Unders*One person works. Split as desired. Rx+: ring MU L3: (53, 35) (6...

05.31.2019

Battleship CrossFit - CrossFitWarm-upWeightlifting1: Bench Press (8-6-4-2)Rest 90s. – Add weight each set building to a challenging double.2: Metcon (AMRAP - Reps)Ring Pull-ups: 4 x 5Rest 60s. – Adv: add weight – Int: Bodyweight – Beg: Partner Assisted3a: Barbell Row...

05.30.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Weightlifting15:00 - 45:00A: Box Front Squat (3/10 x 2 @ 55-65%)% of Front Squat Every 60s. – Wider than normal Squat StanceB: Metcon (Distance)Standing High Box Jumps: 8 x 2Choose a challenging height Every...

05.29.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Metcon15:00 - 50:00Metcon (AMRAP - Rounds and Reps)With a running clock: 0:00-10:00 Run 300 Meters 15 Abmat Sit-ups 50 Double Unders Rest 30s between Rounds 12:00-20:00 Row 250 Meters 15 Ground to Overhead with a plate...

05.28.2019

Battleship CrossFit - CrossFitWarm-up0:00 - 15:00Speed / Conditioning15:00 - 50:00Metcon (Weight)8 Rounds of: 60 Yard Sledpull or Push, AHAP. Rest 60s. Then 8 Rounds of: 30 Yard Front Rack KB Carry. Rest 60s. Then 10 Minutes of "Recovery" Row, Jog, or light sledpull...

05.27.2019

Battleship CrossFit - CrossFitWarm-upMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...

05.25.2019

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of 2, For time: 8 rounds 20 DUs 10 burpees over partner 5 hang power snatch (135/95) Then 6 rounds 20 DUs 10 burpees over partner 5 power snatch (135/95) Then 4 rounds 20 DUs 10 burpees over partner 5...

05.24.2019

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Press + Push Jerk + Split Jerk (8 x 1 + 1 + 1)Rest 90s. – Build to a moderate weight over the course of 8 sets. – Goal is to beat weight achieved on 5/14 by 10#s.MetconGrip Blaster (Time)For time: 75 Barbell Rows...

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