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CrossFit Scranton WOD 2/23/18

February 22nd, 2018 No comments

WOD:

27-21-15-9
Kettlebell Snatch Left Arm
Kettlebell Snatch Right Arm
Kettlebell Squats Left Arm
Kettlebell Snatch Right Arm

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CrossFit Scranton WOD 2/22/18

February 21st, 2018 No comments

Warm Up:

Wendler Back Squat Week 2
3 reps @ 70% 1 RM
3 reps @ 80% 1 RM
3 plus reps @ 90% 1 RM

WOD

25 Minute AMRAP

30 Sit Ups
1 minute Plank Hold(30 seconds on elbows/30 seconds on hands)
Max Rep Unbroken Toes to Bar

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CrossFit Scranton WOD 2/21/18

February 20th, 2018 No comments

WOD:

Max rounds in 3 minutes of:
3 Burpees
5 Hang Squat Cleans
7 Box Jumps

Rest 1 minute. Repeat for a total of 5 cycles.

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CrossFit Scranton WOD 2/20/18

February 19th, 2018 No comments

WOD:

3 Rounds

Min 0-2:00 complete 30 Push Ups
Min 2:00-4:00 max Cal Row
Min 4:00-6:00 complete 30 Wall Ball Shots
Min 6:00-8:00 max rep Singles

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CrossFit Scranton WOD 1/19/18

February 18th, 2018 No comments

WOD:

Five 3-minute rounds of:
2 Rounds of
10 Front Squats
10 Pull Ups
Max rep Handstand Push Ups
Rest 1 minute between rounds.

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CrossFit Scranton WOD 2/16/18

February 15th, 2018 No comments

WOD:

On a clock set for 20 minutes

Min 0-8:00

5-4-3-2-1
Strict Muscle Ups
50-40-30-20-10
Double Unders

Min 8:00-16:00

27-21-15-9
Box Jumps
Push Press

Min 16:00-20:00

Chin Over Bar Hang
2 Strict Toes to Bar 1st break
4 Strict Toes to Bar 2nd break
6 Strict Toes to Bar 3rd break
Etc….

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February 14th, 2018 No comments

Warm Up:

Wendler Back Squat Week 1

5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM

WOD:

3 6-minute rounds

From 0-2:00, 50 Walking Lunge Steps
From 2:00-3:00, max rep Double Kettlebell Swings
From 3:00-5:00, 50 Walking Lunge Steps
From 5:00-6:00, max rep Ring Dips

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CrossFit Scranton WOD 2/14/18

February 13th, 2018 No comments

As many reps as possible in 3 mins of:
2 rounds of:
10 Power Snatch
10 Pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 11.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 13.
Follow the same pattern until you fail to complete both rounds within 3 minutes.

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CrossFit Scranton WOD 2/13/18

February 12th, 2018 No comments

WOD:

4 Rounds

90 seconds to complete
15/12 Cal Row
Max Rep HOD Push Ups

Rest 30 seconds

90 seconds to complete
150 Singles
Max Rep Sit Ups

Rest 30 seconds

90 seconds to complete
Handstand Hold 45 sec
Max rep Squats

Rest 30 seconds

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CrossFit Scranton WOD 2/12/18

February 11th, 2018 No comments

WOD:

4 Rounds Each for Time of

21 Burpee Box Overs
18 Deadlift
15 Hang Power Cleans
12 Front Squats
9 Shoulder to Overhead

Rest 3 minutes

Incread weight each round

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