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4/20/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Back Squat (7×4 @70-75% (across))

WuBS (Time)

3 RFT

100 DU

50 WBS (20/14lb) (30/20lb Rx+)

17 min cap

Metcon (No Measure)

100 Sit ups

200 hollow body rocks

NFT and can partitioned however you want

4/18/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Boston Marathon Memorial WOD (Time)

“CFP Bostom Marathon Memorial WOD”

1 mile run

3 RFT (people killed)

4 Deadlift (275/185) (month)

15 burpee over bar (day of month)

13 strict pull ups (year)

1 mile run
Row equivalent is 2k for modification

4/17/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Tempo Rowing (No Measure)

*as a class, work tempo rowing and stroke rate. 22-30 strokes per minute. Everyone at same tempo together

5 min

bulgarian split squat (3×8 each leg; build in weight each set)

Half kneeling Chop (with band) (3×6 w/ full breath)

All the Lad’s (Time)

Ladder Down: 21/15/12/9/6/3

WBS (20/14lb) (30/20lb Rx+)

Cal Row

Cash out/Extra work:

3 rds NFT

Heavy Farmers carry 50ft

10/10 Pallof Press

4/16/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Hang Clean + Front Squat + Thruster (5×1 (1 rep is HC+FS+Th); build each set)

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

4/15/15 WOD

CrossFit Prototype | Prototype MMA – CrossFit

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Bent Over Row (4×6 (build each set; last set heaviest))

ring push ups (4×10 )

:30 stability holds on rings from push up position if too difficult. Change angle of to vary difficulty

Hip Hop (Time)

5 rds

18 Box Jumps (24/20in) (30/24in Rx+)

15 Push Ups

12 Toe to bar

16 min cap

*scale T2B volume if needed; hanging strict knee raises and supine leg lifts scaled for T2B
*Skill active shoulders

4/14/15 WOD


CrossFit Prototype | Prototype MMA – CrossFit

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Deadlift (5×3 @70-80% across for all 5 sets)

% based on how you feel that day

Combo Platter (AMRAP – Reps)

12 min AMRAP

50 DU

40 KBS (russian; 53/35lb/ 70/44lb Rx+)

30 Burpees (10 Burpee MU Rx + )

-Score total reps

-Scale back DU’s to 25/15 or 100 singles to try to get though minimum 3 rds