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7/30/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Front Rack Lunge (3×6 each leg; build each set (forward lunge))

Can take from rack or from floor

Single Arm DB row (3×10 each arm (pause at top of pull))

Build in weight each set

Gannicus (Time)

18-15-12-9

Pull up (C2B Rx+)

Box Jump (24/20in)

10 min cap

7/29/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Metcon (AMRAP – Reps)

8 min EMOM

Odd min: L-hang or L-Sit (:30 sec is goal hold as long as you can but cap is :30 sec; Rx if form in maintained during whole duration; quality vs. quantity)

Even min: Reverse Crunch x 15 reps

Alternate movements on the Minute

*score seconds as reps

FTD (Time)

50 DUs

10 WBS (20/14lb)

30 DUs

30 WBS (20/14lb)

10 DUs

50 WBS (20/14lb)

For time

7/28/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Overhead Squat (3×5 (build each set; 2 sec pause at bottom))

Tuesday Special (Time)

4 RFT

200m run

8-6-4-2 Power Clean (135/95lb) (185/125lb Rx+)

10 min cap

Buy out:

10 banded T’s

10 Banded Y’s

10 row to external rotation

100ft farmers carry

3 rds

7/27/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Back Squat (3×4 @80% across; + 1×8 @75% of weight)

Put 1×8 in notes

Pro 1 v. 4 (3 Rounds for time)

21 min EMOM

10 Cal row

12 Burpees

14 KBS (53/35lb) (70/44lb Rx+)

*Put time avg for each exercise as score. Compare to last week, goal is to stay consistent. This is the last week of this progressive WOD

7/25/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Kyle (Time)

7 rounds for time

14-9-6

WBS (20lb/ 14lb)

KB Swings (70lb/44lb)

Power cleans (Bw men/ 3/4 BW women)

1005m row/run buy in

1005m row/run buy out

R.I.P Kyle Warren 8/29/10

7/24/15 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Sumo Deadlift (3×5 (build each set))

Touch and Go (5 Rounds for reps)

2 min AMRAP/ 1 min Rest x 5

12 WBS (20/14lb)

6 DL (225/135lb)