CrossFit Scranton WOD 5/9/17

May 8th, 2017 No comments

WOD:

2 Rounds

4 min AMRAP

8 Wall Ball Shots 20/14
8 Toes to Bar

Rest 1 minute

4 min AMRAP

8 Cal Row
8 Box Jumps 24″

Rest 1 minute

4 min AMRAP

8 HSPU
8 Kettlebell Swings 70/53

Rest 1 minute

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CrossFit Scranton WOD 5/8/17

May 8th, 2017 No comments

WOD:

2 rounds for time of:
9 Thrusters, 95/65 lbs
9 Burpees
9 Power Snatches, 95/65 lbs
9 Burpees
9 Push Jerks, 95/65 lbs
9 Burpees
9 Hang Squat Cleans, 95/65 lbs
9 Burpees
9 Overhead Squats, 95/65 lbs
9 Burpees

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CrossFit Scranton WOD 5/5/17

May 4th, 2017 No comments

WOD:

For time:
100 Hollow Rocks
80 Kettlebell Swings, 53/35 lbs
60 Toes Through Rings
40 Kettlebell Taters, 53/35 lbs
20 Deadbugs

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CrossFit Scranton WOD 5/4/17

May 4th, 2017 No comments

WOD:

For 4 cycles:
AMRAP in 4 mins of:
6 Ring Dips
9 Wall Balls, 20/14 lbs
18 Double Unders

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

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CrossFit Scranton WOD 5/3/17

May 2nd, 2017 No comments

Warm Up:
EMOM for 10 minutes
3 Squat Snatch choose weight

4 rounds, each round for time, of:
15 Back Squats, 0.75x bodyweight
10 Deadlifts, 1.5x bodyweight
5 Muscle-ups
Run, 200 m

Rest 3 mins between each round.

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CrossFit Scranton WOD 5/2/17

May 2nd, 2017 No comments

WOD:
Tabata This!
Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata AbMat Sit-up

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

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CrossFit Scranton WOD 4/28/17

April 30th, 2017 No comments

WOD:

Bear Complex 7-7-7-7-7

Use the heaviest weight you can for each set.
Rest as needed between sets.

This counts as one set:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

Complete seven sets for one round.

Do 5 rounds total working up to your max.

You can rest in between rounds.

Do not let go of the bar. If you do, you must restart the round.

Post loads completed.

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CrossFit Scranton WOD 4/26/17

April 26th, 2017 No comments

WOD:

For time:
30 Chest-to-bar Pull-ups
30 Double Kettlebell Thrusters, 35/26 lbs
30 Toes-to-bars
30 Double Kettlebell Front Rack Lunges, 35/26 lbs
30 Knees To Elbows
30 Double Kettlebell Clean & Jerks, 35/26 lbs
30 Toes Through Rings

L+R=1 for Lunge.
Hang Power Clean for the Kettlebell Clean.

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CrossFit Scranton WOD 4/25/17

April 24th, 2017 No comments

WOD:

For reps:
60 seconds of Kettlebell Swings
60 seconds of Burpees
45 seconds of Kettlebell Swings
45 seconds of Burpees
30 seconds of Kettlebell Swings
30 seconds of Burpees
53/35

Rest 3 minutes.

For reps:
60 seconds of Bench Press
60 seconds of Ring Row
45 seconds of Bench Press
45 seconds of Ring Row
30 seconds of Bench Press
30 seconds of Ring Row
135/95

Rest 3 minutes.

For reps:
60 seconds of HSPU
60 seconds of Pistols
45 seconds of HSPU
45 seconds of Pistols
30 seconds of HSPU
30 seconds of Pistols

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CrossFit Scranton WOD 4/24/17

April 24th, 2017 No comments

WOD:

For time:
50 Sumo Deadlift High-pulls, 75/55 lbs
40 Front Squats, 75/55 lbs
30 Power Snatches, 75/55 lbs
20 Overhead Squats, 75/55 lbs
10 Shoulder Press, 75/55 lbs

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