WOD 09.15.17

Here are a couple old CrossFit HQ classic sprints, enjoy.

For time…

30 Thrusters (max weight 85/55)

10 burpees

Run 400 meters

20 Thrusters

20 Burpees

Run 400 meters

10 Thrusters

30 Burpees

Run 400 meters

Note the max weight is 85 and 55 pounds on the thrusters.


Three rounds for time…

9 Power cleans (max weight 135/95)

100 meter run

40 Double unders

9 Chest to bar pull ups

100 meter run



WOD 09.14.17


Clean and jerk 15-12-9 reps

Note: The workout “Grace” (30 Repetitions Clean and Jerk) and “Gwen” are cousins. In “Gwen” speed is not a factor, but weight is. Here are the rules: Touch and go at floor. Even a re-grip off the floor is a foul. No dropping the barbell at anytime, including the final repetition of the set. Use same load for each set. Rest up to 5:00 between sets.


Every Two Minutes for 20 Minutes (10 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

This is a complex favored at SEALFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds.

WOD 09.13.17

3 minute AMRAP

9 Dead Lift (Max weight 135/95)

9 Push Ups

Rest 1 Minute

3 Minute AMRAP

6 Power Cleans (Max weight 135/95)

6 Hand Release Push Ups

Rest 1 Minute

3 Minute AMRAP

3 Clean and Jerks (Max weight 135/95)

3 Burpee

Score is total reps for all three AMRAP’s


5 Rounds for time

8 Squat Cleans (max weight 135/95)

12 Pull Ups


WOD 09.12.17

This week will be some old throw back classic CrossFit MetCons. Next week will begin another training cycle.

For time…

21 Dead Lifts (max weight 225/155)

400 meter run

18 Dead Lifts

400 meter run

15 Dead Lifts

400 meter run

12 Dead Lifts

400 meter run



Ring push ups with feet on a box, turn out at the top of each push up

Weighted Ring dip