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WOD

1/21/2018

Announcements

***REMINDER!!! THIS SUNDAY THERE WILL BE AN 8am CLASS ONLY!!! Gymnastics Seminar = This Sunday from 10am-1pm. If you are doing the gymnastics seminar DO NOT workout at 8am. You should be rested and fresh for the seminar! See you all there!!!***

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch*

Metcon (No Measure)

3 Rounds

1:00 DB Step-Ups

*1:00 REST*

1:00 Ball Slams

*1:00 REST*

1:00 Air Squats

*1:00 REST*

1:00 Push-ups

*1:00 REST*


1/20/2018

Announcements

***REMINDER!!! THIS SUNDAY THERE WILL BE AN 8am CLASS ONLY!!! Gymnastics Seminar = This Sunday from 10am-1pm. If you are doing the gymnastics seminar DO NOT workout at 8am. You should be rested and fresh for the seminar! See you all there!!!***

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch*

Metcon (AMRAP – Rounds and Reps)

*TEAMS OF 2*

25 Minute AMRAP

15 Double KB Deadlifts (70/53)

12 Pull-ups

9 Calorie Assault BIke

6 Handstand Push-ups
*1 Athlete Works at a Time.*

*Partition Reps However You Choose.*


1/19/2018

Announcements

***REMINDER!!! THIS SUNDAY THERE WILL BE AN 8am CLASS ONLY!!! Gymnastics Seminar = This Sunday from 10am-1pm. If you are doing the gymnastics seminar DO NOT workout at 8am. You should be rested and fresh for the seminar! See you all there!!!***

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

4 Sets

Close Grip Bench Press x5 @31×2 @80% of 3RM

Metcon (AMRAP – Reps)

12 Minute AMRAP

1 Thruster (155/105)

2 Toes To Bar

2 Thruster

4 Toes To Bar

3 Thruster

6 Toes To Bar

4 Thruster

8 Toes To Bar

etc.
***RE-DO = 3/31/2017+10/13/2017+11/17/2017***

*Thrusters increase by 1 rep after each round. Toes to bar are always x2 of that round of thrusters.*


1/18/2018

Announcements

***REMINDER!!! THIS SUNDAY THERE WILL BE AN 8am CLASS ONLY!!! Gymnastics Seminar = This Sunday from 10am-1pm. If you are doing the gymnastics seminar DO NOT workout at 8am. You should be rested and fresh for the seminar! See you all there!!!***

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Coaches Choice Warmup*

Metcon (No Measure)

5 Sets

Wall Climb x4

OR

Lateral Wall Walk x10 steps ea. direction

OR

Handstand Walk x30-40ft
*REST 1:30 BETWEEN SETS*

***You can progress movements each set or choose a scale appropriate for you to develop handstand walking.***

Metcon (Time)

6 Rounds

30 Double Unders

20 Jumping Lunges

10 V-ups


1/17/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

3 Sets

Gymnastic Kip x6

Alt. Lateral Lunge x10

Crocodile Roll x4 ea. direction

Wall Climb x2

Metcon (No Measure)

12 Minute EMOM

Odd – Rope Climb x1-2

Even – Push-up x10-20

Metcon (Time)

“Wodapalooza Event #3”

40 Wall Balls (20/14)

30 Toes To Bar

20 Burpee Box Jump Overs (24″/20″)

30 Toes To Bar

40 Wall Balls


1/16/2018

Announcements

***Monday January 15th CrossFit classes will be at 5:00am, 6:00am, 7:00am, 8:15am and 9:30am ONLY!!!***
***Women’s only classes will be at 9am and 10am ONLY!!!***
See you all there!!!

CrossFit Rapture – Boot Camp

Metcon (No Measure)

4 Sets

Front Squat x4 @95% of 3RM

Warm-up (No Measure)

2 Sets

Deadbug x14

Perfect Stretch x3 ea. side

+

2 Sets

Reverse In Place lunge x6 ea. leg

Scap Push-ups x15

Jump Squat x10

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

https://www.youtube.com/watch?v=h0QVKJ4Hlng

Metcon (4 Rounds for reps)

2:30 AMRAP

500 Meter Row

Max Power Clean (95#)

*REST 2:30*


1/16/2018

Announcements

***Monday January 15th CrossFit classes will be at 5:00am, 6:00am, 7:00am, 8:15am and 9:30am ONLY!!!***
***Women’s only classes will be at 9am and 10am ONLY!!!***
See you all there!!!

CrossFit Rapture – CrossFit

Metcon (No Measure)

4 Sets

Front Squat x4 @95% of 3RM

Warm-up (No Measure)

2 Sets

Deadbug x14

Perfect Stretch x3 ea. side

+

2 Sets

Reverse In Place lunge x6 ea. leg

Scap Push-ups x15

Jump Squat x10

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

https://www.youtube.com/watch?v=h0QVKJ4Hlng

Metcon (4 Rounds for reps)

2:30 AMRAP

500 Meter Row

Max Power Clean (135/95)

*REST 2:30*


1/15/2018

CrossFit Rapture – CrossFit

Warm-up (No Measure)

1:30 Easy Bike

+

2 Sets

Lateral Leg Swings x10 ea.

Stiff Legged Kettlebell Deadlift x6-8

Single Leg Kettlebell Deadlift x4-6 ea. side

Scapular Wall Slide x5 @3131

Metcon (No Measure)

4 Sets

Deadlift x1.1.1 (@90% of 3RM Deadstop Deadlift)

*REST 1:30*

DB Death March x16 steps

*REST 1:30*

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

20 DB Push Press (50/35)

14 Pull-ups

8 DB Burpee (50/35)


1/14/2018

Announcements

***Monday January 15th CrossFit classes will be at 5:00am, 6:00am, 7:00am, 8:15am and 9:30am ONLY!!!***
***Women’s only classes will be at 9am and 10am ONLY!!!***
See you all there!!!

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup*

Metcon (No Measure)

3 Sets

2:00 Assault Bike

*REST 30 SECONDS*

2:00 Ball Slams

*REST 30 SECONDS*

2:00 Burpees

*REST 30 SECONDS*

2:00 Wall Climb

*REST 30 SECONDS*
***Every 30 Seconds***

Round #1: 5x Pushups

Round #2: 5x Abmat Situps

Round #3: 5x Air Squats


1/13/2018

Announcements

***Monday January 15th CrossFit classes will be at 5:00am, 6:00am, 7:00am, 8:15am and 9:30am ONLY!!!***
***Women’s only classes will be at 9am and 10am ONLY!!!***
See you all there!!!

CrossFit Rapture – CrossFit

Warm-up (No Measure)

*Group Warmup / Stretch / Movement Review*

Metcon (AMRAP – Rounds and Reps)

*TEAMS OF 2*

15 Minute AMRAP

1 Squat Snatch (155/105)

3 Clean and Jerk (155/105)

30 Double Unders
*Alternating MOVEMENTS*

***REST 5 MINUTES***

Metcon (AMRAP – Rounds and Reps)

*TEAMS OF 2*

15 Minute AMRAP

20 DB Push Press (50/35)

20 DB Front Rack Lunges (50/35)

10 Burpees
*Alternating MOVEMENTS*