WOD

04.17.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (5 Rep Max)* Warm up with empty bar, then start 50-60% and build to heavy set of 5. (No pause.) * Compare to 04/02/18MetconMetcon (Time)For Time: 40-30-20-10 Double Unders Single Arm Overhead KB Alternating...

04.14.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)20 Rounds for Time: 10 Deadlifts (185/135) 10 Box Jump Overs (24/20) 10 Toes to Bar* Teams of two (1 working / 1 resting) RX+: Deadlifts (225/155) Scaling Options: Deadlifts (135/95) Box Step Overs Knee...

04.13.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting1 Hang Power Clean + 2 Front Squats (Work to heavy complex)* From floor, deadlift bar to hip and then go into hang (anywhere above knee). Perform power clean first, then go into 2 front squats. * Start at 55-65% of 1RM...

04.12.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Reps)2:00 On / 1:00 Off for 3 Rounds Each (26:00 clock): * Calorie Row * Ab Mat Sit Ups * 10m Shuttle Runs* Score = Reps + Calories (count each 10m run as 1 rep) * Start at different stations if neededCash...

04.11.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Jerk (6 x 3 @ 70%)Warm up to 70%, then complete 6 sets of 3 reps with same weight across all set.MetconMetcon (AMRAP - Reps)As Many Reps As Possible in 2 Minutes: 40 Double Unders 20 Shoulder to Overhead (95/65)...

04.10.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (5 Rep Max)* 1st rep only paused 1 second in bottom. * Compare to 03/27/18Back Squat (-10% for 2 x 5 )Drop Set. Remove 10% from 5RM and complete 2 sets of 5 reps (without pause)MetconMetcon (Time)3 Rounds...

04.09.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Snatch + Hang Power Snatch (1 complex EMOM x 10 Minutes)* From floor, complete 1 power snatch immediately into a hang power snatch (from anywhere above knee) * After warming up with empty bar, start at 60-70% and...

04.07.18

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)In teams of two, complete as many rounds as possible in 25 minutes of: Run 400m 30 Double Unders 10 Thrusters (95/65)* Add 5 reps to the thrusters after each round (10, 15, 20, 25, 30, etc.) *...

04.06.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (6 x 3 @ 75%)Warm up to 75% and then complete 6 sets of 3 reps. Same weight across all 6 sets.Metcon*** REST 2:00 BETWEEN AMRAPs ***1: Metcon (AMRAP - Rounds and Reps)4 AMRAP: 15 WBS (20/14) 12 Pull Ups 9...

04.05.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBench Press (3 Rep Max)* All reps paused 3 seconds at bottomMetconMetcon (7 Rounds for time)7 Rounds: 250m / 200m Row SprintMen Row 250m / Women Row 200m * Score = EACH round for time * Each round should be a sprint....

04.04.18

Battleship CrossFit - CrossFitWarm-upWeightliftingPower Clean + Hang Clean (Work to heavy)* Power clean from ground immediately into hang SQUAT clean * After warming up with empty bar, start at 50-60% and build to heavy complex.MetconMetcon (Time)For Time: Run 200m 21...

04.02.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (5 Rep Max)* All reps paused one second in bottom * Compare to 02/28/18MetconMetcon (AMRAP - Rounds and Reps)14 AMRAP: 6 Toes to Bar 12 Front Rack Alternating Lunges (95/65) 24 Double Unders* Lunges are...

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