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WOD

8/21/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

2 Sets

Hanging Scap Pulls x5

Scapular Wall Slide x5 @3131

Deadbugs x10

Push-up x5 @2121

Metcon (No Measure)

3 Sets

Strict Press x8 @90% of 5RM

Metcon (Time)

5 Rounds

14 DB Farmer Carry Walking Lunges (50/35)

20 Burpees


8/20/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

3 Sets

DB Front Rack Lunge x6 ea. leg @41×1

Russian Twist x15 (2 for 1)

Metcon (No Measure)

*2 Rounds*

2 Minutes Max Calorie Row

2 Minutes Battle Ropes

2 Minutes Max Sled Push

2 Minutes Max Plank Hold

2 Minutes Max Ball Slam

*REST 2 MINUTES*


8/19/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (Time)

*TEAMS OF 2*

30 Deadlifts (225/150)

100 Double Unders

30 Pull-ups

30 Deadlifts (255/170)

100 Double Unders

30 Pull-ups

30 Deadlifts (285/190)

100 Double Unders

30 Pull-ups
*Only 1 athlete can work at a time. Non-working athlete must hold a single KB (35/26) overhead using 1 arm for their partner to be able to complete reps. You may change which arm holds the KB overhead whenever you please but the KB must remain overhead for the working athlete to be able to complete reps. You may switch working athletes whenever you choose.*


8/18/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

2 Sets

Worlds Greatest Stretch x6 ea. side

Inch Worm + Push-up x6

+

2 Sets

Plate Circles x5 ea. direction

Split Press x5

Tall Jerk x5

Split Jerk x5

Metcon (Weight)

*12 Minute EMOM*

Split Jerk x1
*Build in weight over the course of 12 sets.*

Metcon (Time)

“2014 Regional Event #4”

21-15-9-6-3

Strict Handstand Pushup

Front Squat (195/125)

Burpee Over Bar


8/17/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

3 Sets

Nose To Wall Hold x30-45 seconds

Ring Push-up x8-10 @2121

Dragon Flag Hold x20-30 seconds

Metcon (5 Rounds for time)

12 Alternating DB Snatch (50/35)

8 DB Push Press (R) (50/35)

8 DB Push Press (L)

10/8 Calorie Assault Bike

*REST 3 MINUTES*
*Perform at an all out effort every round.*


8/16/2017

CrossFit Rapture – Boot Camp

Warm-up (No Measure)

*Coaches Choice Warmup*

Front Squat (2-2-2-2-2)

*Take 15-20 Minutes to Establish a 2RM Front Squat*

Metcon (4 Rounds for time)

*Every 6 Minutes For 24 Minutes*

200 Meter Run

10 Ring Dips

10 Front Rack Lunges (45-95#)

20 Kettlebell Swings (18-35#)


8/16/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Front Squat (2-2-2-2-2)

*Take 15-20 Minutes to Establish a 2RM Front Squat.*

Metcon (4 Rounds for time)

*Every 6 Minutes For 24 Minutes*

200 Meter Run

10 Ring Dips

10 Front Rack Lunges (135/95)

20 Kettlebell Swings (53/35)


8/15/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

Half Kneeling Thoracic Rotation x10 ea. side

Kneeling Lateral Leg Raises x20 ea. side

+

2 Sets

Stiff Legged Snatch Grip Deadlift x5

High Pull x5

Hang Muscle Snatch x5

Snatch Drop x5

Metcon (Weight)

*Every 90 Seconds for 12 Minutes (8 Sets)*

Hang Power Snatch x2 + Overhead Squat x2

Metcon (4 Rounds for time)

20 Power Snatch (95/65)

30 Wallballs (20/14)

*REST 90 SECONDS*


8/14/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

2 Sets

Hanging Scap Pulls x5

Scapular Wall Slide x5 @3131

Deadbugs x10

Push-up x5 @2121

Strict Press (5-5-5-5-5)

*Take 15-20 Minutes to Establish a 5RM Strict Press*

Metcon (Time)

30 Toes to Bar

21 Thrusters (95/65)

7 Muscle Ups

20 Toes to Bar

15 Thrusters

5 Muscle Ups

10 Toes to Bar

9 Thrusters

3 Muscle Ups
*Scale muscle-ups to either less reps or Pull-up x3 + Push-up x3 per muscle-up.*


8/13/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup*

Metcon (No Measure)

3 Sets

Strict Pull-up x5-7

Pistol x6-8 ea leg

Metcon (No Measure)

10 Sets

20 Sec Max Mt. Climber

*REST 20 SECONDS*

20 Seconds Max KB Deadift (70/53 ea. hand)

*REST 20 SECONDS*

20 Seconds Max Double Under

*REST 20 SECONDS*

20 Seconds Max Abmat Situps

*REST 20 SECONDS*