WOD

180220

Singing River CrossFit – CrossFit

Tech/Strength: Back Squat
0:00 – 10 Repetitions 50%
2:00 – 8 Repetitions 55%
4:00 – 6 Repetitions 60%
6:00 – 4 Repetitions 65%
8:00 – 2 Repetitions 70%

Metcon (AMRAP – Rounds and Reps)

15 Minute:

18 DB step ups 35/20 20″

15 Wallballs 20/14

12 DB Snatches 35/20

9 T2B

180220

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

3 Rounds:

1 minute Wall Balls

1 minute KB SDHP

1 minute Box Step-up 20”

1 minute DB Push Press

1 minute Row (calories)

1 minute Rest

180219

Singing River CrossFit – CrossFit

Warm-up: EMOM 4 Minutes
25 Dubs (3-1)
Cash-out: Midline: 12-9-5
GHD Sit-ups
Barbell Good Mornings

Metcon (Time)

500m Run

30 KB Swings 53/44 44/35 26/22

30 Push Jerks 135/95 95/75 65/45

30 KB Swings 53/44 44/35 26/22

500m Run

180215

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

4x[20:10] Max reps Cal Row

Rest 1 minute

4x[20:10] Max reps Sit-ups

Rest 1 minute

4x[20:10] Max reps Single Unders

Rest 1 minute

4x[20:10] Max reps Wall Ball

Rest 2 minutes

180217

Singing River CrossFit – CrossFit

ROMWOD
Hip Series
PVC Series
Stationary Series x2

Metcon (AMRAP – Rounds and Reps)

2 Partner Team: Deck of Cards

30 Minutes AMRAP

Hearts – Push-ups

Spades – AB Mat Sit-ups

Diamonds – Mountain Climbers (1-1)

Clubs –Air Squats (Onto Ball)

*Jokers- Team Burpees

180216

Singing River CrossFit – CrossFit

Tech/Strength:
Romanian Deadlift 4×6
(1 Minute Recovery)
Single-Arm DB Press 4×8
(1 Minute Recovery)
Suitcase Carry + Waiter’s Carry: Length of Gym
(Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry (Switch arms @ Turn-Around)

Metcon (AMRAP – Reps)

Max reps/calories:

2 Minutes Assault Bike

2 Minutes Ski Erg

2 Minutes of Push-Ups

2 Minutes of Rowing

*1 Minute Recovery Between Rotations

180215

Singing River CrossFit – CrossFit

Metcon (3 Rounds for time)

Every 6 minutes x 3 Rounds:

400m run

21 Kettlebell Swings 53/35

12 Pull-ups

180215

Singing River CrossFit – HIIT

Metcon (AMRAP – Reps)

4x[20:10] Max reps Cal Row

Rest 1 minute

4x[20:10] Max reps Sit-ups

Rest 1 minute

4x[20:10] Max reps Single Unders

Rest 1 minute

4x[20:10] Max reps Wall Ball

Rest 2 minutes

On Ramp Session 1

Singing River CrossFit – On Ramp

Main Movements:
Air Squat
Front Squat
Supplementary Movements:
Burpee
Sit-up

Metcon (AMRAP – Rounds and Reps)

12/8 Air Squats

10/6 Sit-ups

8/4 Burpees

180214

Singing River CrossFit – CrossFit

Happy Valentines Day

Metcon (Time)

14 Rounds:

1 Front Squat 95/65 75/55 65/45

1 Push Press

2 Thrusters

*Bar racked when breaks are needed

Cash Out

Cash Out: 60 Sec Holds

2 Rounds:

Low Plank

Left Side Plank

Push-up Plank

Right Side Plank

(30 sec rest)

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