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WOD

10/24/2017

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 (No Measure)

Hang Snatch (% based off 3RM)

80% x5

85% x4

90% x3

95% x2

Metcon (3 Rounds for reps)

3 Sets

30 Seconds Max Hang Power Snatch (75/55)

*REST 30 SECONDS*

30 Seconds Max Sumo Deadlift High Pull (75/55)

*REST 30 SECONDS*

30 Seconds Max Toes To Bar

*REST 30 SECONDS*

30 Seconds Max Air Squat

*REST 30 SECONDS*


10/23/2017

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)

*Every 2 Minutes For 12 Minutes (6 Sets)*

Push Press x4 @80% of 1RM

Metcon (Time)

30 Deadlifts (155/105)

400 Meter Run

100 Wall Balls (20/14)

400 Meter Run

30 Deadlifts (155/105)


10/22/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch*

Metcon (No Measure)

3 Sets

DB Shrugs x20

DB Box Jump x1.1.1.1.1

Metcon (Time)

100 Burpee Box Jump Overs (24″/20″)

*Every minute starts with 5 v-ups*


10/21/2017

CrossFit Rapture – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


10/19/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

3 Sets

Handstand Push-up x8-10

OR

3 Sets

Seated DB Press x12

Nose To Wall Hold x30 Sec

Metcon (Time)

8 Sets

100 Meter Sprint

*REST 30 SECONDS*

15 Kettlebell Swings (53/35)

*REST 1 MINUTE*
*Include rest in total time*


10/18/2017

Announcements

***REMINDER!!! This Saturday, October 21st will be our annual Barbells for Boobs event. We will open at 9am and begin running heats around 9:30am. You do not need to be signed up to participate. Again, if you know of any local businesses willing to donate for our raffle please hit them up. We will have a few raffles and prizes that day. Looking forward to it!!!***

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

3 Sets

3 Minute EMOM

Front Squat x2 @85% of 1RM

*REST 3 MINUTES*

Metcon (3 Rounds for time)

50 Double Unders

20 Alt DB Snatch (50/35)

50 Double Unders

10 Single Arm Overhead DB Reverse Lunges (Right) (50/35)

10 SIngle Arm Overhead DB Reverse Lunges (Left)

*REST 5 MINUTES*


10/17/2017

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 (No Measure)

4 Sets

Hang Snatch x2 (@90% of 3RM)

Metcon (3 Rounds for calories)

1 Minute Max Calorie Assault Bike

*REST 1 MINUTE*

Metcon (3 Rounds for time)

10 Burpees

20 Pull-ups

5 Burpees

*REST 1 MINUTE*

***Alternate back and forth between Assault Bike WOD and Burpee/Pullup WOD.***


10/17/2017

CrossFit Rapture – Boot Camp

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 (No Measure)

4 Sets

Hang Snatch x2 (@90% of 3RM)

Metcon (3 Rounds for calories)

1 Minute Max Calorie Row

*REST 1 MINUTE*

Metcon (3 Rounds for time)

10 Burpees

20 Pull-ups

5 Burpees

*REST 1 MINUTE*

***Alternate back and forth between Assault Bike WOD and Burpee/Pullup WOD.***


10/16/2017

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)

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

Push Press x3( @80% of 1RM)

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

21 Games Standard Box Jumps (24″/20″)

15 Deadlifts (115/75)

9 Thrusters (115/75)


10/15/2017

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (No Measure)

3 Sets

Bent Over Single Arm Trap Raise x15 ea.

Single Leg Glute Bridge x15 ea. leg

https://www.youtube.com/watch?v=j-CoUJPcmnA

Metcon (Time)

100 Med Ball Cleans (20/14)
*Every minute starts with 8 DB Push Press (50/35)*