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WOD

6/25/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (No Measure)

3 Sets

KB Wind Mill x6 ea. arm

*REST 90 SSECONDS*

V-up Med Ball Passes x14 (Hand to feet then feet to hands)

*REST 90 SECONDS*

Metcon (2 Rounds for time)

1000 Meter Row

30 DB Renegade Rows (35/25)

400 Meter Run

*REST 6 MINUTES*


6/24/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (Time)

In Teams Of 3 Perform:

90 Calorie Assault Bike

80 KB Sumo Deadlift High Pulls (70/53)

70 Games Standard Box Jump (24″/20″)

60 Power Cleans (135/95)

500 Double Unders
*1 Athlete works at a time. You may partition the reps as you please.*


6/23/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (Time)

30 Power Snatch (135/95)
*Every time you drop the bar you must perform 15 wallballs*

Metcon (No Measure)

3 Sets

10 Month DB Single Arm Press x8 ea. arm @2021

https://www.youtube.com/watch?v=QosSQcT0ZQA


6/22/1017

CrossFit Rapture – Boot Camp

Warm-up (No Measure)

2 Min Assault Bike

+

2 Sets

Gymnastic Kip x5 + Lat Pull-up x5

Single Leg Alternating V-up x4 ea. leg

Single Arm KB Romanian Deadlift x5 ea. arm

Metcon (No Measure)

3 Sets

Toes To Bar x4-8

Push-up x8-10 @42×1

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

200ft Farmers Carry (35-53#)

200 Meter Run

15 Kettlebell Swings (26-53#)

14 In Place Reverse Front Rack Lunges (35-65#)


6/22/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

2 Min Assault Bike

+

2 Sets

Gymnastic Kip x5 + Lat Pull-up x5

Single Leg Alternating V-up x4 ea. leg

Single Arm KB Romanian Deadlift x5 ea. arm

Metcon (No Measure)

3 Sets

Strict Toes To Bar x4-8

Ring Push-up x8-10 @42×1

Metcon (AMRAP – Rounds and Reps)

18 Minute AMRAP

200ft Farmers Carry (70/53)

200 Meter Run

15 Kettlebell Swings (70/53)

14 In Place Reverse Front Rack Lunges (95/65)


6/21/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

2 Sets

Seal Walk x30ft

KB Kneeling Viking Press x8 ea. arm

Ring Row x10

Metcon (No Measure)

2 Sets

Max Strict Handstand Push-up

*REST 1 MINUTE*

Max Strict Pull-up

*REST 90 SECONDS*

Metcon (Time)

3 Rounds

20 Thrusters (95/65)

100 Double Unders

30 Calorie Assault Bike / Row


6/20/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

High Knee x30ft

Quad Pull x30ft

Walking Floor Scoop x30ft

+

2 Sets

Stiff Legged Deadlift x10

Hang Muscle Clean x10

Front Squat x4 @32×1

Split Press x5

Metcon (Weight)

20 Minutes

5 Sets

Squat Clean + Hang Squat Clean + Jerk
*Build over the course of 5 sets*

Metcon (3 Rounds for reps)

3 Minute AMRAP

350 Meter Row

10 Deadlifts (275/185)

Max Burpee Over Bar

*REST 5 MINUTES*


6/19/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

4 Sets

Back Squat x5 @40×2 (@70-75%)

Metcon (Time)

3 Rounds

20 Pull-ups

10 Hang Power Cleans (135/95)

400 Meter Run


6/18/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (Time)

*5 Rounds*

2 Wall Climbs

10 Jumping Squats

6 Handstand Push-ups

50 Double Unders (100 Singles)

Metcon (No Measure)

3 Sets

Chin Over Bar Hold x10-15 Seconds

Single Arm DB Bent Over Row x12


6/17/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (Time)

*Teams Of 3*

125 Cal Assault Bike

100 Alt. DB Snatch (50/35)

75 Burpee Box Jump Over (24″/20″)

50 Clean and Jerk (155/105)