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20150822 – Blinded

WOD

Every minute on the minute for 10 minutes:

5 Burpees

5 Air Squats

5 Sit ups

-1 minute rest-

Every 30 seconds for 5 minutes:

5 Clean and Jerks (75/55)

-1 minute rest-

Every 30 seconds for 5 minutes:

7 Power Snatch (75/55)

-Immediately into-

For Time:

150 Sit ups

100 Air Squats

50 Lateral Burpees (over the bar)

*12 minute time-cap

Post results to Beyond the Whiteboard

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20150818 – Luno

WOD

“Fight Gone Bad”

Three rounds of:

Wall Ball (20/14lbs to 10/9′ target)

Sumo Deadlift High-Pull (75/55lbs)

Box Jump (20″)

Push Press (75/55lbs)

*This is a five-minute round from which a one-minute break is allowed before repeating. On call of rotate, the athlete must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post results to Beyond the Whiteboard

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20150817 – Blue light

WOD

“Nancy”

4 rounds of:

21 Overhead Squats (95/65lbs)

400m Run

Post results to Beyond the Whiteboard

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20150808 – Helicopter

WOD

21-18-15-12-9 of:

Overhead Plate Lunges (total steps)

Burpees (to plate)

Hand-release Pushups (both feet on plate)

Post results to Beyond the Whiteboard

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20150807 – Active Recovery

Quick question: Why do you do CrossFit?

Send your response to staff@crossfitclandestine.com (if you’d like, of course)

Friday’s at Clan are either a full R&R day or, if you still feel the need to get some work done, you can use this day as an active recovery day.

Active Recovery Protocol

To be completed on a rower, bike or AirDyne (Choose ONE)

10 minutes (moderate pace)

1 minute (hard pace)

9 minutes (moderate pace)

1 minute (hard pace)

8 minutes (moderate pace)

1 minute (hard pace)

7 minutes (moderate pace)

1 minute (hard pace)

6 minutes (moderate pace)

1 minute (hard pace)

5 minutes (moderate pace)

1 minute (hard pace)

4 minutes (moderate pace)

1 minute (hard pace)

3 minutes (moderate pace)

1 minute (hard pace)

2 minutes (moderate pace)

1 minute (hard pace)

1 minute (moderate pace)

1 minute (hard pace)

Post total distance to Beyond The Whiteboard


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20150806 – Like Eating Glass

WOD

Against a running clock-

0-5:00

100 Double Unders

5:01-10:00

80 Wall Balls

10:01-15:00

60 Burpee Box Jump Overs

15:01-20:00

40 Shoulder-to-Overhead (135/85)

20:01-25:00

1200m Row

Post results to Beyond the Whiteboard

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20150803 – 20 Eyes

WOD

AMRAP in 7 minutes:

3 Wall Ball

3 Burpees

Post results to Beyond the Whiteboard

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20150801 – Adrenaline Rush

WOD

Once time starts, each athlete must complete:

17 Burpees

-then-

3 rounds of:

12 Hand-release Push ups

9 Push Press (95/65)

6 Box Jumps (24/20)

rest exactly 2 minutes after 3rd round-

500m row for time

*Final time = WOD time + Row time

Post results to Beyond the Whiteboard

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20150720 – Less Than Zero

WOD

9-7-5 for time of:

Deadlift

Power Clean

Front Squat

RX: 185/125lbs

Scaled: 155/105

Post results to Beyond the Whiteboard

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20150718 – Always The Hard Way

WOD

100 rounds for time of:

1 Power Clean

1 Push Press

1 Front Rack Lunge (L)

1 Front Rack Lunge (R)

RX: 135/95

Scaled: 95/65

Post results to Beyond the Whiteboard