CrossFit Skylands WOD Archives

9-22-17

Strength/Skill: Sprints 10 Min EMOM 50M Sprint- Record time of last sprint for the board Metcon: 1 Min Each Station Sandbag getups Slam balls Kettlebell SDHP 53/70 Wallballs Rest Score= Total Reps

Read More

9-21-17

Metcon: 7 Min AMRAP 2 Squat Snatches 115/165 7 Box Jump Overs Rest 3 Min 7 Min AMRAP 2 Squat Cleans 145/195 7 OTB Burpees Rest 5 Min Then… Skill/Strength: 3 Rounds of 10 GHD Situps Reverse V-Ups on the Rower V-Ups

Read More

9-20-17

Strength: WOW Time Metcon: Hero WOD “Moore” 20 Min AMRAP 1 Rope Climb 400M Run Max Effort HSPU

Read More

9-19-17

Skill/Strength: Hang Clean and Jerks 2 Reps EMOM for 10 Min @ 75% Metcon: For Time… Row 900M 21 Deadlifts 155/225 21 TTB Row 600M 15 Deadlifts 15 TTB Row 300M 9 Deadlifts 9 TTB

Read More

9-18-17

Skill/Strength: Front Squats 5×3 working up in weight 55%, 65% 75%, 80%, 85% Metcon: 3 RFT 20 DB Snatches (Alternating) 30 DU 20 DB Push Presses ( 2 DB) 30 DU 20 DB Front Squats (2DB) 30 DU

Read More

9-15-17

Strength: WOW Time Metcon: 15 Min AMRAP 5 Medball Cleans 10 HR Pushups 15 Box Jumps ** Every 3 Minutes, complete 1 heavy C&J 2 scores for this workout Score #1- Rounds Score #2- Total Weight Lifted

Read More

9-14-17

Skill/Strength: 8 Min EMOM 1 Power Snatch + 1 OHS+ 1 Snatch Balance Metcon: For Time: Fran on Steroids 21-18-15-12-9-6-3 Thrusters Pullups

Read More

9-13-17

Strength: Static Holds: 3 Rounds 40 Sec On 20 Sec Off Handstand L Sit Bar Hang (Knees up for scaled) Back Extension Wall Sit Metcon: 15 Min AMRAP 3 Curtis P’s 75/115 30 Bar Hops 3 Wallwalks 30 DU

Read More

9-12-17

Skill/Strength: Back Squats 5×3 working up in weight 55%, 65% 75%, 80%, 85% Metcon: 6 rounds 2 min per round 10 Burpees 15 Situps Max Effort KBS in time remaining  

Read More

9-11-17

9/11 Tribute WOD For Time: 2001m Row or 2001m Run (1.25 miles) 11 Box Jumps (30″ / 24″) 11 Thrusters (125# / 85#) 11 Burpee Chest to Bar Pull-ups 11 Power Cleans (170# / 120#) 11 HSPUs 11 KB Swings (2 pood / 1.5 pood) 11 Toes to Bar 11 Deadlifts (170# / 120#) 11

Read More

9-9-17

Partner WOD- 25 Min Ascending Ladder 1-2-3-4-5-Etc. Rope Climb 1-2-3-4-5-Etc. Barbell Complex 1 Deadlift + 1 Power Clean + 1 S2OH + 1 Back Squat 100-200-300-400-500 Sandbag Run    

Read More

9-8-17

Strength: 15 Min to find 5RM Front Squat Metcon: 16 Min AMRAP 12 Calorie Row 24 KB Snatches (12R/12L) 24 KB Swings 12 Calorie Row 24 KB Clean and Jerks (12R/12L) 24 Goblet Squats

Read More

9-7-17

Strength: 3×10 of each exercise Back Extensions Bent Over Row R/L DB Chest Press Metcon: For Time: 800M Run 80 Situps 600M Run 60 Lunges 400M Run 40 Pullups 200M Run 20 TTB

Read More

9-6-17

Strength: 3×10 of each exercise GHD Situps PVC Shoot Throughs Situp Getups w/ plate Metcon: 100 Double Unders Then… 10-9-8-7-6-5-4-3-2-1 Power Snatches 1-2-3-4-5-6-7-8-9-10 HSPU Then… 100 DU  

Read More

9-5-17

Strength: Squat Cleans Min 0-3 High Hang Min 5-8 Above the Knee Min 9-12 From the floor Metcon: 4 Rounds 10 Wallballs 5 Burpee Box Jump Overs Rest 2 Min 2 Rounds 20 Wallballs 10 Burpee Box Jump Overs Rest 2 Min 1 Round 40 Wallballs 20 Burpee Box Jump Overs

Read More