WOD

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...

09.13.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (1 x 5 @ 50%)Back Squat (1 x 5 @ 60%)Back Squat (1 x 3 @ 70%)Back Squat (5 x 2 @ 80%)Working set. Same weight across.MetconMetcon (Time)For Time: 30 WBS (20/14) 9 Bar Muscle Ups 30 WBS (20/14) 6 Bar Muscle...

09.12.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBench Press (3 Rep Max, Tempo)* Work to heavy set of three for the day. * All reps with 3 second eccentric. Record heaviest set of 3.Bench Press (-10% for 3 x 3 )Drop Set. -10% for 3 x 3. No Tempo.MetconMetcon (AMRAP -...

09.11.2018

Battleship CrossFit - CrossFitWarm-upWarm up to working weight for cleanMetconHotshots 19 (Time)6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run** 50 Minute Time Cap** Compare to 09/04/2017 * Squats are air squats / not weighted...

09.10.2018

Battleship CrossFit - CrossFitWeightlifting3 Power Cleans + 2 Front Squats + 1 Thruster (Work to heavy)* Compare to 05/18/2018MetconAir Force (Time)For Time: 20 thrusters 20 SDHP 20 Push Jerks 20 OHS 20 Front SquatsEMOM (starting at 0:00), stop and complete 4 burpees*...

09.08.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)20 AMRAP: 20 Alternating KB Snatches (53/35) 20 Burpee Over KB 20 KB Overhead Lunges (53/35)* Teams of two. 1 working while pacer completes run. Switch when pacer returns. Scaling Options:...

09.07.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (1 x 5 @ 55%)Front Squat (1 x 4 @ 65%)Front Squat (1 x 3 @ 75%)Front Squat (7 x 2 @ 85%)Same weight across all sets. Rest 0:90 - 2:00 between sets.MetconMetcon (AMRAP - Reps)From 0:00 - 4:00: 200m Farmer...

09.06.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Power Snatch + Hang Squat Snatch (Work to heavy complex)* Start at 50-55% and build to heavy. Modify to 2 hang power snatch or 1 hang power snatch + 1 hang split snatch if mobility doesn't allow for full...

09.05.2018

Battleship CrossFit - CrossFitWarm-upGymnasticsHPSU: Metcon (AMRAP - Reps)0:30 On / 0:30 Off for 6 Rounds: Max Kipping HSPU* Only use blue walls for HSPU. RX+ Strict HSPU Scaling Options: Kipping HSPU to 1 ab mat Wall Walks Negatives Static HoldsSpeed /...

09.04.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Press (1 x 5 @ 50%)Push Press (1 x 5 @ 60%)Push Press (4 x 5 @ 70%)Working set. Same weight across all sets.MetconMetcon (4 Rounds for time)Every 5 Minutes for 4 Rounds (20:00 Clock): 45 Double Unders 30 Box Step...

09.03.2018

Battleship CrossFit - CrossFitWarm-upMetconBadger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn more about...

09.01.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)In Teams of Two (1 working/ 1 resting): 8 AMRAP: 150 Double Unders Max Unbroken Hang Power Snatch (95/65) *Rest 2 minutes* 8 AMRAP: 400m Run Max Unbroken Thrusters (95/65) *Rest 2 Minutes* 8 AMRAP: 500m...

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