WOD

06.08.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting2 Push Press + 3 Push Jerk (Work to heavy complex)* Work from rack or blocks * Start at 50-60% of push press and build to heavy complex.2 Push Press + 3 Push Jerk (-15% for 3 x 1 complex)Remove 15% from heavy complex...

06.07.18

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (2 x 5 @ 55%)Deadlift (2 x 5 @ 65%)Deadlift (2 x 3 @ 75%)Deadlift (2 x 2 @ 85%)Deadlift (2 x 1 @ 95%)MetconMetcon (Time)For Time: 80 Double Unders 60 Russian KBS (70/53) 40 Wall Ball Shots (20/14) 20 Deadlifts...

06.06.18

Battleship CrossFit - CrossFitWarm-upEMOMMetcon (AMRAP - Rounds)Every Minute on the Minute for 28 Minutes (7 Rounds): Min 1 - 10/7 Calorie Row Min 2 - 10 Handstand Push Ups Min 3 - 10 Box Jumps (24/20) Min 4 - 10 Alternating KB Snatches (53/35 - from ground each...

06.05.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting** BOTH ARE POWER CLEANS **Power Clean + Hang Clean (2 x 3 @ 65%)Power Clean + Hang Clean (2 x 3 @ 75%)Power Clean + Hang Clean (2 x 2 @ 85%)Power Clean + Hang Clean (1 x 1 @ 90%++)Build to 90%++. Allowed 1...

06.04.18

Battleship CrossFit - CrossFitWarm-upWeightliftingOverhead Squat (3 Rep Max (paused))*** TYPO - should be 5 RM*** All reps paused 2 seconds in the bottom Work from rack. Warm up with bar and build to heavy set of 5. Scale if mobility does not allow for full ROM or...

06.02.18

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In teams of two, for time: 8 Rounds 20 RKBS (53/35) 10 Burpees 5 Ground to Overhead (95/65) 6 Rounds 20 RKBS (53/35) 10 Burpees 5 Ground to Overhead (105/75) 4 Rounds 20 RKBS (53/35) 10 Burpees 5 Ground to...

06.01.18

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Power Snatch (Work to heavy double)* 15-20 minutes to find heavy double * Start at 50-60% and build to heavy, without putting bar down between reps.MetconMetcon (AMRAP - Rounds and Reps)AMRAP in 12 Minutes:...

05.31.18

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)As Many Reps As Possible In 2 Minutes: 200m Run 10 Box Jumps (24/20) Max Rep Burpee Chest to Bar Pull Ups* Repeat for a total of 7 rounds * Each round should be a sprint. Scale as needed to get to pull...

05.30.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (3 Rep Max)* Work to heavy set of 3 * Compare to 05/14/18MetconMetcon (Time)10 Rounds for Time: 10 Thrusters (95/65) 1 Rope Climb** 15 minute time cap ** RX+: Thrusters (105/75) Scaling Options: Thrusters...

05.29.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBench Press (6 x 2 @ 90%)* Warm up to 90%, then complete 6 sets of 2 reps with same weight across all setsMetconMetcon (AMRAP - Reps)0:30 On / 0:30 Off for 5 Rounds (20:00 clock): * AKBS (53/35) * Bench Press (95/65) *...

05.28.18

Battleship CrossFit - CrossFitWarm-upMetcon** CHOOSE BETWEEN PARTNER WOD OR MURPH MAKE UP **Metcon (Time)In Teams of Two, 5 Rounds for Time: 100 Double Unders 50 Ab Mat Sit Ups 2 Rounds of "DT" (155/105)"DT" is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks * 1...

MURPH 2018

Battleship CrossFit - CrossFitMetconMurph (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 Afghanistan June...

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