May 22, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Push Up (4×8 Plyo Push Ups 2 45/25 each side)

Metcon (2 Rounds for reps)

8Min AMRAP

-8 Snatches 95/65

-12 ABMAT SU 1.5/1

-14 KB Swings 1.5/1

–4 min rest–

8Min AMRAP

-100M Sprint

-8 KB Lunges 1.5/1

-10 Toes 2 Bar

May 20, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Metcon (Time)

For time

Buy In

–100 Double Unders–

Then

3rds of

-14 Wall Balls 20/14

-12 Box Jumps 24/20

-10 KB Cleans 1.5/1

Buy Out

–400M Run–

May 19, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Pull-ups (4x Max Reps Strict Pull Ups)

Metcon (Time)

4rds of

-200M Run

-12 MedBall Cleans 20/14

-14 Russian Swings 1.5/1

-4 Wall Walks

RX+

MedBall 30/24

KB 2/1.5

May 18, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Skill

15 Min Skill Work on Clean

Metcon (Weight)

21 Min EMOM

-6 Bar Over Burpees

-2 Cleans (Increase weight on each cycle)

-20 DU

Boxes Reunion

By | WODs | No Comments

Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Metcon (No Measure)

WOD 1

Find Deadlift 1RM in 8 Minutes

WOD 2

8 Min AMRAP

-5 DL @80% 1RM

-10 Alternating KB Snatch 1.5/1P

-15 Bar Over Burpees

WOD 3

For Time

- 5 Squat Clean 185/135

- 10 HSPU

- 15 Pull Ups

- 20 HR Push Ups

- 25 Box Jump Over

- 30 Double Unders

May 15, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Back Squat (4×1 @ 90% 1rm)

Warm up with 5 reps @ 50%, 3 @ 65%, 1 @ 75, 1 @ 85%

Metcon (Time)

3rds of

-10 Barbell Thrusters 45/35

-12 Pull Ups

-14 Barbell Box Step Over 45/35

-16 Abmat SU

Kettle Bell Swings (3×30 Russian Swings)

May 13, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Shoulder Press (4×1 @ 90% 1rm)

Metcon (Time)

For time

-10 Clusters 115/75

-20 Burpees

-30 KB Swings 1.5/1

-40 Toes 2 Bar

-50 Push Ups

-60 Double Unders

May 12, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Skill

Overhead Squat practice (15 Mins)

Snatch Progression

3 behind the neck snatch grip press

3 OHS

3 position snatch ballance

2 Hip PS

2 above knee PS

2 below knee PS

2 lift off

2 lift off pause PS

2 PS

2 PS pause OHS

2 Snatch

Metcon (Weight)

16 Min EMOM

-Even- Power Snatch + Overhead Squat HAP

-Odd- 6 Box Jumps 24/20

May 11, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Deadlift (4×1 @ 90% 1RM)

Warm up with 5 reps @ 50%, 3 @ 65%, 1 @ 75, 1 @ 85%

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

-30 DU

-14 Wall Balls 20/14

-200M Sprint

-14 KB Swings1.5/1

Sit-ups (4×30 Abmat SU)

May 8, 2015

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Announcements

Beach WOD May 30 @ Crash Boat!!!!

Crossfit 787 – CrossFit

Group Warm Up (No Measure)

Follow Coach

Back Squat (4×3 @85% 1RM)

Warm up with 5 reps @50%, 3 reps @65%, 3 reps @75%

Metcon (Time)

9-6-3

-Power Snatch 115/75

-Target Burpees 45/25

-Goblet Squat 2/1.5

-AbMat SU 2/1.5