CROSSFIT TRENCHES – CrossFit
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*Cap time: 8mim*
800m Run (Time)
Max Effort 800m Run
WCW
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QUE ASCO!
CROSSFIT TRENCHES – CrossFit
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Cap Time: 35min*
DEATH STAR
CROSSFIT TRENCHES – CrossFit
Metcon (Time)
PARTNER WOD – IN TEAMS OF 2
For time:
10 T2B
20 HSPU
30 C&J 115/85
40 Box Jump Overs 24/20
50 Back Squats 115/85 – no rack
60 Push-ups
70 Weighted Sit-ups 15/10
80 Jumping Lunges
90 Air Squats
100 Bar Hops
2 Laps around the building – Weighted Run (ea athlete runs 217 carrying a Med-ball 20/14, however BOTH run at the same time)
*Divide reps as desired, one athlete works at a time, except on the run*
GENERAL GRIEVOUS
CROSSFIT TRENCHES – CrossFit
Rope Climb (6 ascends or progressions)
Metcon (Time)
10 RFT of:
5 Thrusters 95/65 – no rack
20 DU
*Cap time: 12min*
THIS IS THE WAY
CROSSFIT TRENCHES – CrossFit
Metcon (No Measure)
Core work – 3 NFT:
8 V-ups
10 Mountain Climbs
12 Weighted Russian Twist (athletes choose the weight: KB, DB, Plate, etc)
Metcon (AMRAP – Rounds and Reps)
11min AMRAP of:
4 AKBS 53/35
5 Ring Dips
6 RKBS 53/35
7 Dead ball G2OS 40/30
MAY THE 4TH BE WITH YOU!
CROSSFIT TRENCHES – CrossFit
VADER (Time)
3 RFT of:
24/17 Row cals
21 Wall-balls 20/14
18 Single Arm Alternating DB Snatch 50/35 (both heads of the DB must touch the ground)
15 Burpee Over the Rower
CHEWBACCA
CROSSFIT TRENCHES – CrossFit
Push Press (2-2-2-2-2-2, last set @ 80% of 1RM)
Metcon (Weight)
10min EMOM do both of:
5 Shoulder Press – no rack
5 Strict Pull-ups
(Score is Shoulder Press weight)
*Perform 5 shoulder press & 5 strict pull-ups every minute*
MASTER YODA
CROSSFIT TRENCHES – CrossFit
Front Squat (3-3-2-2-2-2, last set @ 85% of 1RM)
Metcon (Time)
4 RFT of:
2 Ring MU
3 Wall Walks
2 Cleans 185/125 (can be any clean)
3 Box Jumps 30/24
2 Man Makers 50/35
1min rest
CORVUS GLAIVE
CROSSFIT TRENCHES – CrossFit
Bench Press (4-4-3-2-2-2, last set @ 80% of 1RM)
Metcon (Time)
For time:
Cash in: 100m Farmer Carry 53/35 (one time only)
5 RFT of:
6 Hang Squat Clean & Press/Jerk 95/65
6 AKBS 53/35
6 Burpees
6 Single Arm DB S2OH 50/35 (3 ea side)
6 Jumping Candlesticks
Cash-out: 30 Sit-ups (one time only)
WCW
CROSSFIT TRENCHES – CrossFit
Metcon (No Measure)
Sled drag practice @ 50% of BW (Include the 30# sled weight for total) – NFT: 1 lap around building, rest 3min and repeat.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups