ShowMe CrossFit

Pass The Baton

In honor of the World Cup! 

Strength/Skill
Push Press: 
Use last weeks weight + 5 pounds each set

Team WOD
"Pass The Baton" 
Two teams: A and B; Team "A" will start with an 80 yard walking lunge while team "B" performs sledge-slams. When team "A" returns, the two switch. When team "B" returns each team will begin either 80 push-ups or 80 wall-balls (team decides which they'd like to do). When both teams are finished, EVERYONE goes on a 1 mile run. During the run, a 20# med-ball will be carried and each member must carry it at least twice!! 

Enjoy. 

"Inner Selfie"

If this is how they look on the outside, imagine how good they feel inside!! 

Strength/Skill
Power Cleans: 
5 x 75%
3 x 85%
1 x 95%

WOD
For Time
"Inner Selfie"
3 Power Cleans (95/65)
8 Box-Over Burpees (24")
3 Power Cleans 
16 Wall-Balls (20/14)
3 Power Cleans
32 Sit Ups
3 Power Cleans
64 Double-Unders
3 Power Cleans

Enjoy. 

Friday The 13th.

It's gonna be a blood bath. 

Strength/Skill
Power Clean: 
3x3 @ 80%, 85%, 90%

WOD
1 x 13 for time:
Power Cleans (95/65)
Push Ups
Box Jumps (24"/18")
Russian KBS (2/1.5 pood)
Pull-Ups
Burpees
Double Unders
Wall Balls (20/14)
Overhead Plate Lunges (45/25)
Mountain Climbers
Squat Jumps
Hollow Rocks
Bear Crawl (length of driveway)

Enjoy.  

Teachers Pet

Jackie, Steve and Kevin making damn sure that tire learns its lesson!!! 

Strength/Skill
Squat: 
3x3 @ 80%, 85%, 90%

WOD
"Teachers Pet" 
2 RFT*:
6 Wall Balls (20/14)
8 Pull-Ups
10 KBS (1.5/1 pd)
12 Knees-2-Elbows
14 Push-Ups
16 Sit-Ups
400m Run
Rest  time it took to run 400 meters. 

* WAIT*... If your second round is slower than your first round, you MUST do a third!!! 
As the Navy SEALs have taught us "It pays to be a winner"! 

Enjoy. 

AMRAPs Anyone?

The love stare. Or hate... Probably hate. Mostly for the ass that programmed this WOD. Good work Melanie and Kevin (watch those elbows, Slim)!!  

Strength/Skill

Clean: 
3x5 @ 75%, 80%, 85%

WOD

AMRAP 5: 
5 Pull-Ups
20 Double-Unders 
    **Rest 90 seconds**
AMRAP 5: 
5 Pull-Ups 
15 Wall-Balls (20/14)
   **Rest 90 seconds**
AMRAP 5: 
5 Pull-Ups
10 KBS (1.5/1 pd)

Enjoy. 

Justification For More Practice

That's using your head! (wahh wahh waaahhhh)

Strength/Skill

Power Cleans:
5x1 working up to medium-heavy weight (less than 85%)

WOD

3 RFT:
12 Shoulder-To-Overhead (95/65)
9 Hang Power Cleans
6 Wall Balls

Enjoy.