04/08

Posted: April 8, 2016 in Wodify

CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

400m Jog

Inchworm Length of Rig

10 Hanging Knee Tucks

10 Box Jumps 24/20

Weightlifting

*Option to make-up missed lift from earlier in the week

Metcon

Metcon (Time)

21-15-9

Power Clean 135/95

Pull ups

*400m run after every round

Thu 04/07

Posted: April 7, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15 Cal Row

10 Air Squats

Inchworm Length of Rig

5 Strict Pullups
*Use bands if you have to, no ring rows

Weightlifting

Overhead Squat (12min to Establish 1RM)

*1) 40% x 5 reps

2) 45% x 4 reps

3) 55% x 3 reps

4) 70% x 2 reps

5) 80% x 1 rep

6) 90% x 1 rep

7) 95% x 1 rep

3 attempts at new 1RM

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Wed 04/06

Posted: April 6, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15 Pushups

15 Ring Rows

5 Strict Pullups

Weightlifting

Bench Press (12min to Establish 1RM)

*1) 45% x 5 reps

2) 60% x 4 reps

3) 70% x 3 reps

4) 80% x 2 reps

5) 90% x 1 rep

6) 95% x 1 rep

3 attempts at new 1RM

Tue 04/05

Posted: April 5, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15 Cal Row

10 Heavy KBS

10 Straight Legged DL 45/35

Weightlifting

Deadlift (12min to Establish 1RM)

*1) 45% x 5 reps

2) 60% x 3 reps

3) 65% x 3 reps

4) 75% x 2 reps

5) 80% x 2 reps

6) 85% x 1 rep

7) 95% x 1 rep

3 attempts at new 1RM

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Mon 04/04

Posted: April 4, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

100 Jump Rope Singles

15 Hollow Rocks

Inchworm Length of Rig

10 Presses 45/35

Weightlifting

Push Press (12min to Establish 1RM)

1) 55% x 5 reps

2) 65% x 4 reps

3) 75% x 3 reps

4) 85% x 2 reps

5) 95% x 1 rep

3 attempts at new 1RM

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Sat 04/02

Posted: April 2, 2016 in Wodify

CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

ADD WARMUP

Metcon

Metcon (Time)

Saturday Partner Surprise!!

Fri 04/01

Posted: April 1, 2016 in Wodify

CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

400m Jog

Inchworm Length of Rig

5 Strict Pullups
*Use bands to scale, no ring rows

Gymnastics

Handstand Walk (Practice for 10min)

Metcon

Metcon (Time)

Annie

For Time

50-40-30-20-10

Double Unders

Sit ups

Thu 3/31

Posted: March 31, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

100 Jump Rope Singles

20 Lunges (10/leg)

10 Hang Power Clean 45/35

10 Push Press 45/35

Weightlifting

Clean Complex (1-1-1-1)

*4 sets: 1 Hang Clean Above the Knee + 1 Hang Clean Below the Knee + 1 Clean from the Ground + 1 Jerk

*E2MOM

Overhead Squat (3-3-3-3)

*E2MOM

Metcon

Metcon (AMRAP – Rounds and Reps)

11min AMRAP:

30 DU

20 Walking Lunges (10/leg)

10 Alternating KB Snatch 53/35

Wed 3/30

Posted: March 30, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

15 Hand Release Pushups

5 Strict Pullups

Weightlifting

Bench Press (2-2-2-2-2)

*E2MOM

Weighted Pull-ups (12-12-12-12-12)

*E2MOM

*Perform BW if need be

Tue 3/29

Posted: March 29, 2016 in Wodify


CrossFit Sumter – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds:

400m Jog

Inchworm the length of the rig

10 Straight-leg situps

Weightlifting

Shoulder Press (2-2-2-2)

*E2MOM

Deadlift (2-2-2-2)

*E2MOM

Metcon

Metcon (AMRAP – Reps)

3 Rounds:

1min Sled Drag 135/95

1min Ring Dips

1min GHD Hip Extensions

1min Tire Flips

1min Burpees

1min Rest
*1 rep for sled drags is 50m (to the bottom of the hill)