CrossFit Skylands WOD Archives

7-21-17

Teams of two :25 min AMRAP 1 Dead lift-1 hang clean -1 front squat 5 Burpees 15 KBS 30 sit-ups Partner A runs 400 while partner B chips away. Bar bell complex goes up by 1 every time. RX 135/95 Partner B picks up where partner A left off.

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7-20-17

Skill/Strength: Back Squats E2MOM 8 Reps @ 65% 4 Reps @ 75% 2 Reps @ 85% 4 Reps @ 75% 8 Reps @ 65%  Metcon: “Danny” 20 Min AMRAP 30 Box Jumps 20 Push Press 75/115 30 Pullups

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7-19-17

Skill/ Strength: WOW Time Metcon: 4 Rounds 3 Deadlifts 185/275 12 Bar Hops 6 HSPU Rest 2 Min 3 Rounds 3 Deadlifts 12 Bar Hops 6 HSPU Rest 1:30 2 Rounds 3 Deadlifts 12 Bar Hops 6 HSPU Rest 1 Min 1 Round 3 Deadlifts 12 Bar Hops 6 HSPU

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7-18-17

Strength: Pause Snatches 3 Reps EMOM for 8 Min w/ 3 sec pause right above the knee Metcon: For Time… 400M Run 21 Hang Squat Cleans 95/135 21 TTB 400 M Run 15 Hang Squat Cleans 15 TTB 400 M Run 9 Hang Squat Cleans 9 TTB

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7-17-17

Strength: 3RNFT 10 GHD Situps 10 PVC Shoot Throughs 10 Reverse V-Ups on the Rower  Metcon: 7RFT 17 Wallballs 17 Burpees

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7-15-17

Partner WOD “Deck of Cards” 30 Min Time Cap Hearts- Goblet Squats Diamonds- KBS Spades- Pushups Clubs- TTB Jacks- 10 Thrusters Queens- 10 Push Press Kings- 10 SDHP Aces- 10 Hang Cleans Joker- 15 Burpees  

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7-14-17

Strength: WOW Time  Metcon: 20 Min Ascending Ladder  1 Muscle Up 1 Full Snatch @ 70% 100M Run 2 Muscle Ups 2 Snatches 200M Run 3 Muscle Ups 3 Snatches 300M Run Etc. for 20 Min Muscle Up Modification- Muscle Up Pull Through + 3 Dips  or 3 Ring Rows + 3 Dips  

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7-13-17

Skill/Strength: Split Jerks 3 Reps Every 90 Seconds for 6 Sets Building in weight  Metcon: 5 RFT 20 Wallballs 20 Situps 20 Front Rack Lunges 65/95

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7-12-17

Strength: 3 RFNT 10 DB Floor Presses 10 Bent Over Row R/L 10 Banded Tricep Pulldowns Metcon: 7 Min AMRAP 7 C2B Pullups 200 M Run Rest 2 Min 7 Min AMRAP 7 Strict HSPU 20 Calorie Row

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7-11-17

Strength: Front Squats 0:00- 10 Reps @ 60% 2:00- 5 Reps @ 70% 4:00- 3 Reps @ 80% 6:00- 5 Reps @ 70% 8:00- 10 Reps @ 60% Metcon: For Time… 10 Hang Clean and Jerks 75/115 5 Bar Facing Burpees 8 Hang Clean and Jerks 95/135 5 Bar Facing Burpees 6 Hang Clean and

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7-10-17

Metcon: 6 Rounds Every 2 Min Complete: 6 Thrusters 65/95 12 HR Pushups 6 Box Jump Overs ** If you do not complete the work within the 2 min then it becomes an AMRAP.. Score= rounds completed within 2 minutes ** Rest 5 Min Then… Death by 10 Meters

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7-8-17

24 Min Partner AMRAP 48 Partner Wallballs 48 Partner Medball Situps 24 Alternating Pullups 24 Alternating Box Jumps 12 Partner Deadlifts 12 Synchronized OTB Burpees

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7-7-17

Skill/Strength: WOW Time Metcon: 15 Min AMRAP 10 Right Arm KB Clean and Jerks 25 ft. Right Arm Overhead KB walking lunges 10 Left Arm KB Clean and Jerks 25 ft. Left Arm Overhead KB walking lunges 50 Russian Twists

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7-6-17

Strength: Rope Climbs For 10 Minutes: Min 1- Max Effort Min 2- Rest ** Those who can’t yet rope climb will work with a coach during this time! ** Metcon: 6 Rounds/ 2:30 per round w/ 30 sec rest between rounds Rounds 1,3,5: 10 DB Thrusters 35/50 Max Calorie Row in time remaining Rounds 2,4,6:

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7-5-17

Strength: Backsquats 10 Reps @ 60% 5 Reps @ 70% 3 Reps @ 80% 5 Reps @ 70% 10 Reps @ 60% Metcon: 100 Double Unders then… 21-15-9 HSPU Snatches 75/115 Then… 100 Double Unders  

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