WOD 1.31.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 minutes of:

7 squat cleans

14 ring dips

RX 135/95

Scaled 95/65

GPP (DBA)

WOD 1.30.19

Warrior’s Path CrossFit – CrossFit

1a: Snatch Pull (3-3-3-3-3)

1b: Snatch Balance (1-1-1-1-1)

2: Power Snatch + Hang Squat Snatch (1-1-1-1-1 )

1 Power Snatch + 1 Hang Squat Snatch = 1 Rep
Experienced athletes should lift as heavy as possible with good technique.

New athletes should use light loads and focus on speed and positioning.

GPP: alternate btw

Overhead squat &

Behind the neck jerks

WOD 1.29.19

Warrior’s Path CrossFit – CrossFit

RX: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
45/35

WOD 1.25.19

Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

18-15-12-9-6-3

Thrusters

Power snatches

Toes-to-Bar

Men: 75 lb.

Women: 55 lb.
Scaled:

18-15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Hanging leg raises

Men: 55 lb.

Women: 45 lb.

GPP:

15-12-9-6-3 reps for time of:

Thrusters

Power snatches

Hanging knee raises

Men: 45 lb.

Women: 35 lb.

WOD 1.23.19

Warrior’s Path CrossFit – CrossFit

RX: Metcon (Time)

Row 1k

Then, 10 rounds of:

10 handstand push-ups

10 pistols

Then, Row 1k

WOD 1.22.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

7 rounds for time of:

10 burpees to a 6″ target

20 weighted sit-ups w/ plate (35/25)

WOD 1.21.19

Warrior’s Path CrossFit – CrossFit

P1: Squat Snatches (1-1-1-1-1-1-1-1-1-1)

EMOM 10

Build to Heavy 1
Goal is to work on mechanics and technique

P2: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

5 strict muscle-ups

(Bar OR Rings)

4 squat snatches

@ 75% – 80% of Part 1
GPP = 1 Jumping pull up + 1 Banded ring dip

This couplet will challenge athletes with high-skill movements and significant loads. A series of singles is acceptable here, but avoid very long breaks between reps. Modify the muscle-ups so you can move through the reps without failing on singles or stalling on the gymnastics half of the couplet.

WOD 1.19.19

Warrior’s Path CrossFit – CrossFit

RX: Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here


Metcon (Time)

Partner “Morrison”

50-40-30-20-10

Wall Balls

Box Jumps

Kettle Bell Swings

(share reps as desired)

WOD 1.18.19

Warrior’s Path CrossFit – CrossFit

Deadlift (5-5-5-5-5)

Deadlift 5-5-5-5-5 reps