1133 N Fountain Way
Anaheim, CA 92806, USA
714-414-0594
info@rwscrossfit.com

WOD 2014-09-16

SWOD

Warm up DL to 70% 1RM, 12 min cap

CWOD

AMRAP 18 (“Barraza”):

Run 200m
9 DL 275#/185#
6 burpee bar MU

SWOD

SP 3×10 >50%, 21X1 tempo, every 6:00

W: follow each set with 10 ring rows, 21X1 tempo
T&C: follow each set with 10 BB rows, 21X0 tempo

CWOD

2 rounds for max reps:

1 min RD
1 min rest
1 min BBT 95#65#
1 min rest
1 min KPU
1 min rest

Score = total reps of each exercise

Finish with abs

SWOD

FS 5×5 >65%, 2111 tempo, every 4:00
Alternate with free HS – scale as needed

CWOD

1A: 5×12 sec front rack hold, >highest set from SWOD, every 3:00
1B: 5×5 KB FS, 3010 tempo, 10 sec break between sides

SWOD

W: SC&T heavy single, 15 min
T&C SN heavy single, 15 min

CWOD

“Amanda”

9-7-5:

MU
SN 135#/95# (W: SC&T 135#/95#) – scale to 65% 1RM SN/60% SC&J

CWOD 1
Baseline – rest remainder of 10 min

CWOD 2
6 min on/4 min off/6 min on:

10 WB 20/14#
10 PC 75/45#
10 bar hops (over + back = 1)
10 PP 75/45#

SWOD

DL 3×10 >60% 1RM (1:00/set), every 5:00

CWOD
3 rounds for max reps:

1 min sit-ups – feet anchored, hands at temples
1 min rest
1 min RKBS 53#/35# – focus on tension through whole body, bracing neutral spine
1 min rest

Finish with ME side plank, each side

SWOD

W: PJ 8×1, every 2:00
T&C: SJ 8×1, every 2:00

CWOD
Fartlek run – AMRAP 20, 150m sprint/430m jog

Bring-a-friend Saturday!

Partner “Cindy with the runs,” AMRAP 20:

Run 200m
10 pull-ups (or ring rows)
20 push-ups
30 air squats

Runs done together, reps are combined total
Experienced CFers are REQUIRED to do more reps than newbies

SWOD

5×3-pos SC&J (floor/mid/hi) >60% 1RM SC&J, every 3:00

CWOD

1: 3x100m farmer carry – must be unbroken with turn – begin every 3:00, start @ 15% DL per hand
2: 3x50m sled push – 25m out & back, 1:00 cap – begin every 2:00, load starts at 50% best farmer carry (load each hand)

Finish with abs

CWOD

7 rounds, 30 min cap (“Wittman”):

15 PC 95#/65#
15 KBS 53#/35#
15 BXJ 24”/20”