WOD

11.01.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)10 Rounds for Time: 100m Farmer Carry (53s/35s) 10 WBS (20/14) 1 Rope Climb* 30 Minute Time Cap * RX+: Legless Rope Cilmb Scaling Options: Farmer Carry (35s/26s) WBS (14/10) Rope Pulls (x3) or Pull Ups (x3) OR...

10.31.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBench Press (3 Rep Max)No tempo. Compare to 09/12/2018.Bench Press (-10% for 3 x 3)Drop Set.MetconMetcon (AMRAP - Rounds and Reps)Every 2 Minutes for As Long as Possible: 18 RKBS (53/35) 12 Box Jumps (24/20) 6 Toes to...

10.30.2018

Battleship CrossFit - CrossFitWarm-upWeightlifting2 Hang Power Cleans + 2 Jerks (Work to heavy complex)* Split jerk or push jerk.Metcon** Rest 0:90 between each AMRAP **A: Metcon (AMRAP - Rounds and Reps)AMRAP in 3 Minutes: 30 Double Unders 12 Hang Power Clean & Jerks...

10.29.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (5RM (no tempo/pause))* Compare to 10/12/18MetconMetcon (Time)3 Rounds for Time: 800m Run 15 Pull Ups 15 Thrusters (95/65)* 20 minute time cap * RX+: C2B Pull Ups Scaling Options: 600m Run (400m+200m)...

10.27.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)5 Rounds for Time: 30 Squat Cleans (95/65) 30 Burpees* 35 minute time cap * Teams of 3. 1 working / 1 resting / 1 holding: During squat cleans - hold farmer carry (53s/35s) During burpees - hang from pull up bar...

10.26.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingPush Jerk (1 RM)Working from rack, start at 50-60% and build over 5-7 sets to a heavy single. * Compare to 03/26/2018MetconMetcon (Time)2 Rounds for Time: 100 Double Unders 50 Pull Ups 50 Alternating DB Snatch (50/35)*...

10.25.2018

Battleship CrossFit - CrossFitWarm-upSpeed / ConditioningMetcon (Weight)Every 2 Minutes for 10 Rounds (20:00 Clock): Sled Sprints (+25# / Empty sled)Keep weight light and focus on speed. Start at manhole cover and go to 200m turnaround point (first mailbox on left)...

10.24.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingDeadlift (1 x 5 @ 50%)Deadlift (1 x 5 @ 60%)Deadlift (6 x 4 @ 70%)* Working set - same weight across all 6 sets. Rest 60-90 seconds between sets.MetconMetcon (5 Rounds for time)Every 3 Minutes for 5 Rounds (15:00...

10.23.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingHang Snatch (Work to heavy double)After warming up with empty bar, start at 50-60% and build to a heavy double for the day. Do not put bar down between the 2 reps. You can power snatch or squat snatch. Record heaviest...

10.22.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingBack Squat (1 x 5 @ 55%)Back Squat (1 x 4 @ 65%)Back Squat (1 x 3 @ 75%)Back Squat (1 x 2 @ 85%)Back Squat (3 x 1 @ 95%)Rest 2:00 between sets of 95% singles.MetconMetcon (Time)For Time: 50 Wall Ball Shots (20/14) 400m...

10.20.2018

Battleship CrossFit - CrossFitWarm-upMetconMetcon (Time)In Teams of Two, For Time: 400m Farmer Carry (35s/26s) 50 Power Snatch (95/65) 400m Front Rack Carry (35s/26s) 40 Power Snatch (105/75) 400m Farmer Carry (35s/26s) 30 Power Snatch (115/80) 400m Front Rack Carry...

10.12.2018

Battleship CrossFit - CrossFitWarm-upWeightliftingFront Squat (5RM Tempo)2 second pause on the way down, 1 second pause in the bottom. Build to heavy set of 5.MetconMetcon (AMRAP - Rounds and Reps)AMRAP in 10 Minutes: 5 Toes to Bar 3 Front Squats (135/95) 1 Thruster...

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