WOD

04.23.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting1 Power Clean + 2 Jerks (Work to heavy complex)* Jerks can be push jerk or split jerkMetconMetcon (Time)For Time: 1-2-3-4-5-6-7-8-9-10 Unbroken Hang Power Cleans (115/80) 10-9-8-7-6-5-4-3-2-1 Unbroken Shoulder to...

FoxWOD

Battleship CrossFit - CrossFitMetconMetcon (AMRAP - Rounds and Reps)As Many Rounds As Possible 45 Minutes of: 2 rounds of: 6 Hand Release Push Ups (Strict) 4 Strict Pull Ups 2 "Fox Complex” (95# / 65#) —————————— Run 400m with 35# / 25# Plate (Together) ——————————...

04.18.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (AMRAP - Rounds and Reps)20 AMRAP: 20 Box Jumps (24/20) 15 Burpees 10 RKBS (53/35)** Add 10 reps to the RKBS after each round until time expires ** RX+: RKBS (70/53) Scaling Options: Box Step Ups RKBS (35/26)Cash...

04.20.2018

Battleship CrossFit - CrossFitWarm-upSpeed / ConditioningMetcon (Weight)4-6 Sled Pushes* From manhole cover to yellow sign (100m marker) = 1 push * Pushes should be heavy (100-150% of bodyweight)MetconWOD: Metcon (AMRAP - Reps)For Max Reps 0:30 on / 0:30 off for 4...

04.19.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting1 Power Snatch + 2 OHS (Work to heavy complex)* Warm up with empty bar and then begin at 50-60% of 1RM, building to heavy complex for the day. * Compare to 01/31/2018 * If you don't have full ROM yet, do 1 Power Snatch...

04.16.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Press (5 x 3 @ 75%)Warm up to 75%, then complete 5 sets of 3 reps Same weight across all setsMetconMetcon (Time)For Time: 800m Run 20 Shoulder to Overhead (105/75) 800m Run 15 Shoulder to Overhead (115/80) 800m...

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...

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