WOD – Page 308 – 850 CrossFit

WODPage 308

Friday 9-1-17

Warmup
50 double unders
3 rounds
10 jumping jacks
10 push-ups
10 burpees
2 min rest

Wod

Row 250 meters
Row 500 meters
Row 1,000 meters
Row 500 meters
Row 250 meters

Rest 1 minute between efforts.

Warmup
400 m run
3 rounds
10 pvc shoulder pass through
10 presses 45/35
10 squats
2 min rest

Wod
OHS
3-3-2-2-2-1-1-1-1-1

** please note our holiday hours for the weekend,
Friday-normal hours
Saturday-normal hours
Sunday-closed
Monday-10:00-11:00am only
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Warmup
50 double unders
3 rounds
10 hang power snatch 45/35
10 ohs 45/35
10 snatch balance 45/35
2 min rest

Wod
800m run
21 wallball shots 20/14
21 pull-ups
15 wallball shots 20/14
15 pull-ups
9 wallball …

Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 front squats 45/35
10 thrusters 45/35
2 min rest

Wod
Cleans
3-3-2-2-2-1-1-1-1-1

Warmup
400 m run
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25

Wod
For time:
50 box jumps, 24/20
25 handstand push-ups
40 box jumps, 24/20
20 handstand push-ups
30 box jumps, 24/20
…

Open gym
2-3

In teams of two:

2 min per station, one person working at a time, dividing work evenly.

2 rounds of:
-time flips
-tire jumps
-tire strikes
-kettle bell swings 53/35
-power snatch 75/55
-rest

Warmup
Fish game

3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 OHS 46/35
2 min rest

Wod
10 rounds for time of:
155-lb. power cleans, 5 reps
10 walking lunges

Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 lunges
10 burpees
2 min rest

Wod

From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
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Warmup
400 m run
3 rounds
10 SDLHP 45/35
10 front squats 45/35
10 deadlifts 45/35

Wod

Deadlifts
5-5-3-3-3-1-1-1-1-1