2

Endurance 5/15/18   May 14, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (3 Rounds for reps)

Against a running clock complete the following in the time slots given…

Scaled

0 – 10:00 – 800m run, Max Reps Clean and Jerk (105/75)

10:00 – 13:00 REST

13:00 – 20:00 – 600m run, Max Reps Power Snatch (95/65)

20:00 – 23:00 REST

23:00 – 27:00 – 200m run, Max Reps Thrusters (75/55)

Rx

0 – 10:00 – 1 mile run, Max Reps Clean and Jerk (135/95)

10:00 – 13:00 REST

13:00 – 20:00 – 800m run, Max Reps Power Snatch (115/80)

20:00 – 23:00 REST

23:00 – 27:00 – 400m run, Max Reps Thrusters (95/65)

Rx+

0 – 10:00 – 1 mile run, Max Reps Clean and Jerk (155/105)

10:00 – 13:00 REST

13:00 – 20:00 – 800m run, Max Reps Power Snatch (135/95)

20:00 – 23:00 REST

23:00 – 27:00 – 400m run, Max Reps Thrusters (115/80)

100 Situps (Time)

Endurance 5/14/18   May 13, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (3 Rounds for reps)

Against a running clock complete the following in the time slots given…

Scaled

0 – 10:00 – 800m run, Max Reps Clean and Jerk (105/75)

10:00 – 13:00 REST

13:00 – 20:00 – 600m run, Max Reps Power Snatch (95/65)

20:00 – 23:00 REST

23:00 – 27:00 – 200m run, Max Reps Thrusters (75/55)

Rx

0 – 10:00 – 1 mile run, Max Reps Clean and Jerk (135/95)

10:00 – 13:00 REST

13:00 – 20:00 – 800m run, Max Reps Power Snatch (115/80)

20:00 – 23:00 REST

23:00 – 27:00 – 400m run, Max Reps Thrusters (95/65)

Rx+

0 – 10:00 – 1 mile run, Max Reps Clean and Jerk (155/105)

10:00 – 13:00 REST

13:00 – 20:00 – 800m run, Max Reps Power Snatch (135/95)

20:00 – 23:00 REST

23:00 – 27:00 – 400m run, Max Reps Thrusters (115/80)

100 Situps (Time)

Sunday Funday! 5/13/18   May 12, 2018

CrossFit LandRush – CrossFit

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Metcon (No Measure)

Gymnastics

5 Rounds, Not for Time

50 Double-Unders

50’ Handstand Walk – scaled option :30 second handstand hold

Metcon (Time)

Barbell Cycling

Scaled

21 Push Presses (45/35)

21 Front Squats (45/35)

21 Hang Power Cleans (45/35)

Rest 2:00

15 Push Presses (65/45)

15 Front Squats (65/45)

15 Hang Power Cleans (65/45)

Rest 2:00

9 Push Presses (75/55)

9 Front Squats (75/55)

9 Hang Power Cleans (75/55)

Rest 2:00

6 Push Presses (95/65)

6 Front Squats (95/65)

6 Hang Power Cleans (95/65)

RX

21 Push Presses (95/65)

21 Front Squats (95/65)

21 Hang Power Cleans (95/65)

Rest 2:00

15 Push Presses (115/85)

15 Front Squats (115/85)

15 Hang Power Cleans (115/85)

Rest 2:00

9 Push Presses (135/95)

9 Front Squats (135/95)

9 Hang Power Cleans (135/95)

Rest 2:00

6 Push Presses (155/105)

6 Front Squats (155/105)

6 Hang Power Cleans (155/105)

RX+

21 Push Presses (135/95)

21 Front Squats (135/95)

21 Hang Power Cleans (135/95)

Rest 2:00

15 Push Presses (155/105)

15 Front Squats (155/105)

15 Hang Power Cleans (155/105)

Rest 2:00

9 Push Presses (175/115)

9 Front Squats (175/115)

9 Hang Power Cleans (175/115)

Rest 2:00

6 Push Presses (185/125)

6 Front Squats (185/125)

6 Hang Power Cleans (185/125)

Community WOD 5/12/18   May 11, 2018

CrossFit LandRush – CrossFit

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Community WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

In teams of 3 complete…

Buy-In – 1500m row (alternate every 250m)

Then…

AMRAP25

As many rounds and reps as possible in 25 minutes.

Scaled

90 Sit Ups

60 Box Jumps (20/14)

45 Wallballs (14/10)

30 KB Swings (44/25)

Rx

120 Sit Ups

90 Box Jumps (24/20)

60 Wallballs (20/14)

30 KB Swings (53/35)

Rx+

120 Medball Sit Ups (14/10)

90 Box Jumps (30/24)

60 Wallballs (30/20)

30 KB Swings (70/53)

Then..

Buy Out – 1500m row (alternate every 250m)

CrossFit 5/11/18   May 10, 2018

CrossFit LandRush – CrossFit

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CrossFit

Metcon (No Measure)

EMOM12

Every minute on the minute for 12 minutes…

Minute 1 – Heavy Triple: High Hang Power Snatch

Minute 2 – Heavy Double: Hang Power Snatch

Minute 3 – Heavy Single: Power Snatch

Minute 4 – Rest
Build through the 3 sets.

Record your weights under the correct movement!

High-Hang Power Snatch

Power Snatch

Hang Power Snatch

Metcon (AMRAP – Rounds and Reps)

AMRAP13

As many rounds and reps as possible in 13 minutes of…

Scaled

55 Burpees

55 Banded Pull Ups/ Banded Bar Pull Downs/ Seated Rig Pull Ups

55 Calories Row

55 Deload Push Ups

Rx

55 Burpees

55 Pull Ups

55 Calories Row

55 Push Ups

Rx+

55 Burpees

55 Chest to Bar Pull Ups

55 Calories Row

55 Handstand Push Ups

CrossFit 5/10/18   May 9, 2018

CrossFit LandRush – CrossFit

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CrossFit

Front Squat

Every 4 minutes on the 4, work your way through the following rep scheme…

1 x 5 @ 80%

1 x 3 @ 85%

1 x 2 @ 92%

1 x 1 @ 95%

Front Squat

Front Squat

Front Squat

Metcon (AMRAP – Rounds and Reps)

AMRAP12

As many rounds and reps as possible in 12 minutes of…

Scaled

3 Burpees

3 Kettlebell Swings (35/25)

6 Burpees

6 Kettlebell Swings (35/25)

9 Burpees

9 Kettlebell Swings (35/25)

Rx

3 Burpee Box Jump Overs (24/20)

3 Kettlebell Swings (53/35)

6 Burpee Box Jump Overs (24/20)

6 Kettlebell Swings (53/35)

9 Burpee Box Jump Overs (24/20)

9 Kettlebell Swings (53/35)

Rx+

3 Burpee Box Jump Overs (24/20)

3 Kettlebell Swings (70/53)

6 Burpee Box Jump Overs (24/20)

6 Kettlebell Swings (70/53)

9 Burpee Box Jump Overs (24/20)

9 Kettlebell Swings (70/53)
Add 3 reps each round.

Endurance 5/10/18   May 9, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (Time)

Complete 10 rounds for time of…

Scaled (8 rounds)

8 Box Jumps (20+25#/14+25#)

8 Paralette Dips

8 Wallballs (20 to 9’/10)

200m Run

Rx

8 Box Jumps (24/20)

8 Ring Dips

8 Wallballs (20/14)

200m Run

Rx+

8 Box Jumps (30/24)

8 Ring Dips

8 Wallballs (30/14 to 10′)

200m Run

Extra Work

If time allows, or you finish early, take the time to complete a few sets of one or two of the following…

***Complete all sets with as little rest between as possible but enough to be able to complete and unbroken set.

Rope Climbs

3 sets x 3 reps

Bar/Ring Muscle Ups

4 sets x 5 reps – Unbroken if possible

C2B

4 sets x 8 reps – Unbroken if possible or butterflied if possible

ButterFly Pull Ups – Unbroken if possible

4 sets x 8 reps

Banded/Strict/Kipped Pull Ups – Unbroken if possible

4 sets x 8 Reps

Banded Bar Pull Downs – Unbroken if possible

4 sets x 8 reps

BootFit 5/10/18   May 9, 2018

CrossFit LandRush – BootFit

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BootFit

Metcon (Time)

In Teams of 3 Complete 3 Rounds each of….

Scaled

20 Ball Slams (15)

10 Barbell Presses (45/35)

20 Calories on the Rower

10 Banded Pull Ups/Banded Bar Pull Downs

20 Kettlebell Swings (35/25)

10 Wall Balls (14/10)

20 Box Jumps (20/14)

400m Run/(24/21) Cal Ride

Rx

20 Ball Slams (20)

10 Barbell Presses (75/55)

20 Calories on the Rower

10 Pull-ups

20 Kettlebell Swings (53/35)

10 Wall Balls (20/14)

20 Box Jumps (24/20)

400m Run/(24/21) Cal Ride

Rx+

20 Ball Slams (30)

10 Barbell Presses (95/65)

20 Calories on the Rower

10 C2B Pull-ups

20 Kettlebell Swings (53/35)

10 Wall Balls (20/14)

20 Box Jumps (30/24)

400m Run/(24/21) Cal Ride
Move in a round robin fashion, once one teammate has completed a movement you move on. You cannot move forward until your teammate has finished the movement. All movements must be completed in order.

Crossfit 5/9/18   May 8, 2018

CrossFit LandRush – CrossFit

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CrossFit

A: Handstand Push-ups

Max Strict Handstand Pushups

Rest 3:00 then…

3 Sets of 30%

Rest as needed between

B: Push-ups

Max Reps Standard Push-Ups

Rest 3:00 then…

3 Sets of 30%

rest as needed between

Metcon (5 Rounds for time)

Against a 4 minute clock complete 5 rounds of the following…

Scaled

12 Toes 2 Anywhere/Knee Raises

15 Deadlifts (135/95)

12/9 Calorie Row

Rx

12 Toes to Bar

15 Deadlifts (155/105)

12/9 Calorie Assault Bike/Row

Rx+

12 Toes to Bar

15 Deadlifts (185/135)

12/9 Calorie Assault Bike/Row

Metcon (No Measure)

Midline

Accumulate 2 minutes of L-Sits, every break…

Scaled (Hanging Knee Raise Holds)

10 Sit Ups

Rx (Hanging L-Sit)

10 Medball Sit Ups (20/14)

Rx+ (Paralette L-Sit)

10 Sit-Ups (GHD Sit-Ups)

Mass Class 5/9/18   May 8, 2018

CrossFit LandRush – Mass Class

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MASS Class

Warm-up

Burgener Warm Up Clean…

https://www.youtube.com/watch?v=rReO1Lt4u3M

Accessory Work

Clean Grip – 5 sets of 3 reps with ending adding weight for the final two sets

rest as needed.

– work with perfect form

https://www.instagram.com/p/Bif0quvFjMg/?hl=en&taken-by=jaredenderton

Power Clean

Every 2 minutes for 10 minutes work to today’s heavy triple

Focus on using the techniques taught in the warm up and Accessory work!

Accessory Work

3 sets of 3 reps from the balls of feet, use a weight that allows perfect form!

3 sets of 1 full lift at the same weight

https://www.youtube.com/watch?v=-fdgcHPTsvA&t=9s

Metcon (Time)

For time:

10 Squat Cleans (135/95 lbs), by 2:00

8 Squat Cleans (165/105 lbs), by 4:00

6 Squat Cleans (185/115 lbs), by 6:00

4 Squat Cleans (205/120 lbs), by 8:00

2 Squat Cleans (225/125 lbs), by 11:00
We last did this metcon on 5/24/17… compare your results!

Endurance 5/8/18   May 7, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (Time)

Complete 5 Rounds as fast as possible…

Scaled

5 Banded/Seated Pull Ups or Bar Pull Downs

10 Deload Push Ups

15 Air Squats

Rx

5 Pull Ups

10 Push Ups

15 Air Squats

Rx+

Wear a Vest

Metcon (Time)

Complete 1 round for time of…

Scaled

50 Push Press (75/55)

15 Shoot Thrus

40 Goblet Squats (44/25)

10 ez Pistols

30 Tuck Jumps Holding Medball (20/14)

5 Wall Walks

30 Tuck Jumps Holding Medball (20/14)

10 ez Pistols

40 Goblet Squats (44/25)

15 Shoot Thrus

50 Push Press (75/55)

Rx

50 Push Press (95/65)

15 Shoot Thrus w/ dip

40 Goblet Squats (53/35)

10 Pistols

30 Super Tuck Jumps (20/14)

5 Wall Walks

30 Super Tuck Jumps (20/14)

10 Pistols

40 Goblet Squats (53/35)

15 Shoot Thrus w/ dip

50 Push Press (95/65)

Rx+

50 Push Press (115/75)

15 Shoot Thrus w/ push up & dip

40 Goblet Squats (70/53)

10 Pistols

30 Super Tuck Jumps (20/14)

50′ Handstand Walk

30 Super Tuck Jumps (20/14)

10 Pistols

40 Goblet Squats (70/53)

15 Shoot Thrus w/ push up & dip

50 Push Press (115/75)

CrossFit 5/8/18   May 7, 2018

CrossFit LandRush – CrossFit

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CrossFit

Power Snatch + Hang Squat Sn + OHS

Complex
Every 2 minutes on the 2 for 14 minutes (7 sets), complete the following complex without dropping the bar or stopping…

Build to today’s heavy set!

Metcon (AMRAP – Rounds and Reps)

AMRAP15

Complete as many rounds and reps as possible in 15 minutes of the following…

Scaled

60 Single-Unders

30/25 Calorie Row

15 Overhead Squats (75/55)

Rx

60 Double-Unders

30/25 Calorie Row

15 Overhead Squats (95/65)

Rx+

60 Double-Unders

30/25 Calorie Row

15 Overhead Squats (115/80)

Accessory Work

If time allows…

Work through as many rounds, to a max of 4 rounds, of this as possible

Scaled

20 Situps

20 ez Russian Twists (14/10)

45 Second Plank

Rx

20 Medball Situps (20/14)

20 ez Russian Twists (20/14)

10 Evil Wheels

Rx+

20 GHD Situps

20 Russian Twists (20/14)

20 Evil Wheels

Bootfit 5/8/18   May 7, 2018

CrossFit LandRush – BootFit

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BootFit

Metcon (6 Rounds for time)

Against a 6 minutes clock complete 2 rounds of each of the following movments…

Scaled

10 Seat Rig Pull Ups/ Banded Bar Pull Downs

200m Run/250m Row/ (9/7) Cal Bike

15 Deload Push Ups

200m Run/250m Row/ (9/7) Cal Bike

20 Air Squats

200m Run/250m Row/ (9/7) Cal Bike

Rx

10 Pull Ups

200m Run/250m Row/ (9/7) Cal Bike

15 Push Ups

200m Run/250m Row/ (9/7) Cal Bike

20 Air Squats

200m Run/250m Row/ (9/7) Cal Bike

Rx+ Vested or…

10 C2B or 5 Bar Muscle Ups

200m Run/250m Row/ (9/7) Cal Bike

15 Decline Push Ups (20/14)

200m Run/250m Row/ (9/7) Cal Bike

20 Back Squats (45/35)

200m Run/250m Row/ (9/7) Cal Bike
36 minutes of working time available

Athletes will complete 2 full cycles on each of the rower, bike and running.

Monday 5/7/18   May 6, 2018

CrossFit LandRush – CrossFit

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CrossFit

Back Squat

Every 4 minutes on the 4 work your way through the following rep scheme…

1 x 5 @ 80%

1 x 3 @ 85%

1 x 2 @ 92%

1 x 1 @ 95%

PERFECT form all the way through. Focus on all the muscles engaged every lift.

Back Squat

Because those successful at 1 x 2 @ 92% will want to record that as well!!! Celebrate all your lifts and accomplishments!

Metcon (Time)

Complete 1 round for time of …

Scaled

400m Run

20 Kettlebell Swings (44/35)

500m Row

20 Box Jumps (20+25# plate/14+25#plate)

300 Jump Ropes

20 Wall Balls (14/10)

Rx

100 Double Unders

30 Kettlebell Swings (53/35)

400m Run

30 Box Jumps (24/20)

500m Row

30 Wall Balls (20/14)

Rx+

500m Row

40 Kettlebell Swings (53/35)

200 Double Unders

40 Box Jumps (24/20)

400m Run

40 Wall Balls (20/14)

Endurance 5/7/18   May 6, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (Time)

Complete 5 Rounds as fast as possible…

Scaled

5 Banded/Seated Pull Ups or Bar Pull Downs

10 Deload Push Ups

15 Air Squats

Rx

5 Pull Ups

10 Push Ups

15 Air Squats

Rx+

Wear a Vest

Metcon (Time)

Complete 1 round for time of…

Scaled

50 Push Press (75/55)

15 Shoot Thrus

40 Goblet Squats (44/25)

10 ez Pistols

30 Tuck Jumps Holding Medball (20/14)

5 Wall Walks

30 Tuck Jumps Holding Medball (20/14)

10 ez Pistols

40 Goblet Squats (44/25)

15 Shoot Thrus

50 Push Press (75/55)

Rx

50 Push Press (95/65)

15 Shoot Thrus w/ dip

40 Goblet Squats (53/35)

10 Pistols

30 Super Tuck Jumps (20/14)

5 Wall Walks

30 Super Tuck Jumps (20/14)

10 Pistols

40 Goblet Squats (53/35)

15 Shoot Thrus w/ dip

50 Push Press (95/65)

Rx+

50 Push Press (115/75)

15 Shoot Thrus w/ push up & dip

40 Goblet Squats (70/53)

10 Pistols

30 Super Tuck Jumps (20/14)

50′ Handstand Walk

30 Super Tuck Jumps (20/14)

10 Pistols

40 Goblet Squats (70/53)

15 Shoot Thrus w/ push up & dip

50 Push Press (115/75)

Sunday 5/6/18   May 5, 2018

CrossFit LandRush – CrossFit

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CrossFit

Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10

Scaled

Unbroken Banded Pull Ups/ Banded Bar Pull Down/ Negatives (3 Sec)

Rx

Unbroken Chest to Bar Pull-Ups/ Vested Pull Ups

Rx+

Unbroken Bar/Ring Muscle Ups
There is no measure for this…. this perfect time to work your weaknesses in the movements!

REST

2:00

Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Scaled

Unbroken Toes Throw Rings/ Toes to Somewhere (consistent height)/ Knee Raises

Rx

Unbroken Toes 2 Bar

Rx+

Unbroken Strict Toes 2 Bar/ Toes Through Rings
There is no measure for this…. this perfect time to work your weaknesses in the movements!

Metcon (3 Rounds for reps)

AMRAP4 x 3

As many reps as possible in 4 minutes. Rest 4:00 between AMRAPs…

Scaled – 54 reps/rd

24 Calorie Row

18 Power Cleans (95/65)

12 Burpees

Rest 4:00

24 Calorie Row

18 Power Cleans (85/60)

12 Burpees

Rest 4:00

24 Calorie Row

18 Power Cleans (75/55)

12 Burpees

Rx – 63 reps/rd

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Over the Bar

Rest 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Over the Bar

Rest 4:00

27 Calorie Row

21 Power Cleans (75/55)

15 Burpee Over the Bar

Rx+ – 63 reps/rd

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Community WOD 5/5/18   May 4, 2018

CrossFit LandRush – CrossFit

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Community WOD

Metcon (Time)

Team WOD – 5 rounds for Time

In teams of three with everyone working at the same time complete 5 rounds of every station each…

Scaled

A. 400m Run

B. 500m Row

C. 12 Russian KB Swings (44/25), 12 KB Sumo Deadlift High Pull (44/25), 12 Box Jumps (20/14)

Rx

A. 400m Run

B. 500m Row

C. 15 Russian KB Swings (53/35), 15 KB Sumo Deadlift High Pull (53/35), 15 Box Jumps (24/20)

Rx+

A. 400m Run

B. 500m Row

C. 20 Russian KB Swings (70/53), 20 KB Sumo Deadlift High Pull (70/53), 20 Box Jumps (30/24)

**Teams must complete all work at each station before ANYONE can begin another station.

Friday 5/4/18   May 3, 2018

CrossFit LandRush – CrossFit

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CrossFit

Front Squat

Every 4 minutes on the 4 work your way through the following rep scheme…

1 x 5 @ 70%

1 x 5 @ 80%

1 x 3 @ 85%

1 x 2 @ 90%

Conditioning

Take 21 minutes to complete the following three Tabata Style workouts…

Metcon (AMRAP – Reps)

6 Rounds

Scaled

:20 Seconds Air Squats

:10 Seconds Rest

:20 Seconds Jump Ropes

:10 Seconds Rest

Rx

:20 Seconds Back Squats (45/35)

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

Rx+

:20 Seconds Back Squats (75/55)

:10 Seconds Rest

:20 Seconds Double Unders or Triple Unders

:10 Seconds Rest

REST

3:00

Metcon (AMRAP – Reps)

6 Rounds

Scaled

:20 Seconds Alt. Dumbbell Snatches (35/20))

:10 Seconds Rest

:20 Seconds Deload Hand Release Push Ups

:10 Seconds Rest

Rx

:20 Seconds Alt. Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Standard Push Ups or Kipping Handstand Push-ups

:10 Seconds Rest

Rx+

:20 Seconds Alt. Dumbbell Snatches (50/35)

:10 Seconds Rest

:20 Seconds Strict Handstand Push-ups or Kipping Defecit HSPU

:10 Seconds Rest

REST

3:00

Metcon (AMRAP – Reps)

6 Rounds:

:20 Seconds Calorie Row

:10 Seconds Rest

Thursday 5/3/18   May 2, 2018

CrossFit LandRush – CrossFit

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CrossFit

Snatch

EMOM10

Every minute on the minute for 10 minutes.

Scaled

10 Double Unders/ 30Singles

1 Squat Snatch

Rx

20 Double-Unders

1 Squat Snatch

Rx+

20 Double-Unders

2 Squat Snatches (Touch and go until you can’t then switch to only 1 rep)

Start at 70% and build to a heavy single. Have your weights ready.

POP

– Feet start at hip width (or comfortably close), this is IMPORTANT for stability and power in the beginning of the lift and proper foot placement on the squat portion of the lift as well.

– Jump, SHRUG, Lean Back – do not forget the shrug, it is key to the transfer of energy and power from your body into the bar.

– ELBOWS high and outside – helps create a great launch point for a powerful punch to the ceiling rather than a looping bar path.

Conditioning

Metcon (Time)

Complete 5 rounds for time of the following…

Scaled

15 Hang Power Snatches (45/35)

30 Single-Unders/15 Doubles

100 Meter Run

Rx

15 Hang Power Snatches (75/55)

30 Double-Unders

200 Meter Run

Rx+

15 Hang Power Snatches (95/65)

30 Double-Unders

200 Meter Run
These are meant to be quick paced rounds with as little rest as is possible during each movement. The run is where you can get some pacing and get your breathing under control…. 3..2..1…Go!!!

Endurance 5/3/18   May 2, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (No Measure)

E90O9012

Every 90 seconds on the 90 complete a 50m max effort sprint. (min 45 seconds rest)

REST

2:00

Metcon (AMRAP – Reps)

Push Up Tabata

20 seconds of work, 10 seconds of rest for 4 minutes (8 rounds)

Scaled

Deload Push Ups

Rx

Push Ups

Rx+

Weighted Push Ups (25/15)

REST

2:00

Metcon (AMRAP – Reps)

Squat Tabata

20 seconds of work, 10 seconds of rest for 4 minutes (8 rounds)

Scaled

Air Squats

Rx

Banded Air Squats

Rx+

Weighted (vest/sandbag)/DB Goblet Squats (20/15)

REST

2:00

Metcon (AMRAP – Reps)

Burpee Tabata

20 seconds of work, 10 seconds of rest for 4 minutes (8 rounds)

Scaled

1/2 Burpees

Rx

Burpees

Rx+

Burpees to a target 4″ above fully extended arms overhead

Mass Class 5/2/18   May 1, 2018

CrossFit LandRush – Mass Class

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MASS Class

Overhead Squat

Complete 5 sets of 5 reps at he following rep scheme..

[0:00] 5 @ 55%

[3:00] 5 @ 60%

[6:00] 5 @ 65%

[10:00] 5 @ 70%

[14:00] 5 @ 75%

Metcon (No Measure)

In 12 minutes complete 4 sets of …

100m Waiter Plate Carry (25/15) 1 plate in each hand.

Metcon (AMRAP – Reps)

5 Minute “Pike”

Complete as much of the hero WOD Pike as you can in 5 minutes.
Pike

5 Rounds for Time

Scaled

20 Thrusters (75/55)

10 Ring/Paralette Dips

15 Push Ups

10 HSPU’s or Box HSPU’s

50m Bear Crawl (27 mats (the 6′ way) total)

Rx

20 Thrusters (75/55)

10 Strict Ring Dips

20 Push-Ups

10 Strict Handstand Push-Ups

50m Bear Crawl (27 mats (the 6′ way) total)

Rx+

Go Faster!

Wednesday 5/2/18   May 1, 2018

CrossFit LandRush – CrossFit

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CrossFit

Metcon (No Measure)

Midline

Complete 3 rounds of the following with a heavy focus on quality of movement. Focus on each muscle engaged and proper technique during the movement.

Scaled

40 Sit-Ups

Accumulate :30 L-Sit/Knee Raise

RX

40 Med Ball Sit-Ups

Accumulate :45 L-Sit Hanging/Paralettes

RX+

40 GHD Sit-Ups

Accumulate 1:00 L-Sit Hanging/Paralettes

For the L-Sit, we want PERFECT form even if it takes sets of :05 or :10 seconds at a time

Metcon (5 Rounds for time)

Against a 4 minute clock complete 5 rounds of…

Scaled

400 Meter Run (200 Meter Run if you HAVE to)

1 Round of “DT” (115/85)

“DT”: 12 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Rx

400 Meter Run

1 Round of “DT” (135/95)

“DT”: 12 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Rx+

400 Meter Run

1 Round of “DT” (155/105)

“DT”: 12 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks

Endurance 5/1/18   April 30, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (Time)

Summer’s Getting Back at it WOD of Death!!!!

In teams of 2 with one person working at a time complete for time…

Scaled

60/50 Cal Row

60 Box Step Overs (24/20)

60 Burpees over the Bar

60 Front Squats (75/55)

60 Banded Bar Pull Down

60 Front Squats (75/55)

60 Burpees over the Bar

60 Box Step Overs (24/20)

60/50 Cal Row

Rx

75/60 Cal Row

75 Box Jump Overs (24/20)

75 Bar Facing Burpees

75 Front Squats (95/65)

75 Pull Ups

75 Front Squats (95/65)

75 Bar Facing Burpees

75 Box Jump Overs (24/20)

75/60 Cal Row

Rx+

75/60 Cal Row

75 Box Jump Overs (30/24)

75 Bar Facing Burpees

75 Thrusters (95/65)

75 C2B

75 Thrusters (95/65)

75 Bar Facing Burpees

75 Box Jump Overs (30/24)

75/60 Cal Row
Reps may be broken up anyway you like but try to use complete able, repeatable sets that allow you to rest only while your partner is working.

Tuesday 5/1/18   April 30, 2018

CrossFit LandRush – CrossFit

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CrossFit

Back Squat

Every 4 minutes on the 4, work your way through the following rep scheme…

1 x 5 @ 70%

1 x 5 @ 80%

1 x 3 @ 85%

1 x 2 @ 90%

Metcon (Time)

Complete 3 rounds for time of…

Scaled

10 Thrusters (75/55)

30 Cal Row

15 Banded Bar Pull Downs/Banded Pull Ups/Seated Rig Pull Ups

Rx

10 Thrusters (95/65)

30 Cal Row

15 Pull Ups

Rx+

10 Thrusters (115/85)

30 Cal Row

15 Chest 2 Bar Pull-Ups

BootFit 5/1/18   April 30, 2018

CrossFit LandRush – BootFit

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BootFit

Metcon (No Measure)

Complete 3 rounds for Quality of Movement of…

Scaled

10 Glute Bridges

20 Medball Russian Twist (14/10)

10 (ez) Samson Stretches

20 (ez) Goblet Lunges Alt Legs (25/17)

Rx

10 Glute Bridges

20 Slamball Russian Twist (30/20)

10 Samson Stretches

20 (ez) Goblet Lunges Alt Legs (44/25)

Rx+

10 Weighted Glute Bridges (25/15)

20 KB Russian Twist (53/35)

10 Samson Stretches

20 (ez) Goblet Lunges Alt Legs (53/35)
Scale this to take no longer than 12 minutes

Metcon (Time)

Complete 3 rounds for time of…

Scaled

15 Wallballs (14/10)

10 Toes 2 Somewhere*

15 KB Swings (35/25)

20 Cal Row or 400m Run

Rx

15 Wallballs (20/14)

10 Toes 2 Bar

15 KB Swings (53/35)

30 Cal Row or 800m Run

Rx+ (or wear a 20/14# vest and do Rx numbers)

15 Wallballs (30/20)

20 Toes 2 Bar

15 KB Swings (70/53)

45 Cal Row or 1000m Run
Choose a scale that you can complete in 20 minutes or less.

*Toes 2 Somewhere (straight legs as high as the feet can get while staying together)

Endurance 4/30/18   April 29, 2018

CrossFit LandRush – Endurance

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Endurance

Metcon (Time)

Summer’s Getting Back at it WOD of Death!!!!

In teams of 2 with one person working at a time complete for time…

Scaled

60/50 Cal Row

60 Box Step Overs (24/20)

60 Burpees over the Bar

60 Front Squats (75/55)

60 Banded Bar Pull Down

60 Front Squats (75/55)

60 Burpees over the Bar

60 Box Step Overs (24/20)

60/50 Cal Row

Rx

75/60 Cal Row

75 Box Jump Overs (24/20)

75 Bar Facing Burpees

75 Front Squats (95/65)

75 Pull Ups

75 Front Squats (95/65)

75 Bar Facing Burpees

75 Box Jump Overs (24/20)

75/60 Cal Row

Rx+

75/60 Cal Row

75 Box Jump Overs (30/24)

75 Bar Facing Burpees

75 Thrusters (95/65)

75 C2B

75 Thrusters (95/65)

75 Bar Facing Burpees

75 Box Jump Overs (30/24)

75/60 Cal Row
Reps may be broken up anyway you like but try to use complete able, repeatable sets that allow you to rest only while your partner is working.

Monday 4/30/18   April 29, 2018

CrossFit LandRush – CrossFit

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CrossFit

A: Metcon (AMRAP – Reps)

Deficit Handstand Push-Ups

Complete 4 Sets of the following…

2 Deficit Kipping Handstand Push-ups

4 Deficit Kipping Handstand Push-ups

6 Deficit Kipping Handstand Push-ups
Athlete’s choice on deficit levels, with the

first two reps being the largest. The four reps are

completed at a lesser deficit, with the final

6 repetitions at the smallest, if not floor. Move

from deficits with as little rest as possible

Rest 2:00 between rounds.

For your score record the set of 2 and make a note of the largest deficit you complete 2 successful reps.

B: Metcon (AMRAP – Reps)

Using your (actual or guessed) max number of unbroken push ups as 100% complete 3 rounds of the following rep scheme (always round up!)

Scaled – Hand Release Deload Push Ups

50% of Max Unbroken Reps

35% of Max Unbroken Reps

25% of Max Unbroken Reps

Rx – Push Ups (CHEST to deck and elbows locked out at the top)

50% of Max Unbroken Reps

35% of Max Unbroken Reps

25% of Max Unbroken Reps

Rx+ – 3 Sec Decent Push Ups

50% of Max Unbroken Reps

35% of Max Unbroken Reps

25% of Max Unbroken Reps
Rest as LITTLE as needed between sets and rest 2 minutes between rounds.

Metcon (Time)

Complete 3 rounds for time of…

Scaled

7 Banded Bar Pull Downs/Banded Pull Ups

40 Air Squats

10 Hang Power Snatches (75/55)

RX

7 Chest to Bars/Strict Pull Ups

50 Air Squats

10 Hang Power Snatches (95/65)

RX+

7 Bar/Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/85)

BootFit 5/3/18   April 18, 2018

CrossFit LandRush – BootFit

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BootFit

Chyna’s White Shorts WOD (Time)

Complete the following for time…

30 Walking Lunges (E.L.)

15 Toes 2 Bar

30 BB Thrusters

400m run

20 Walking Lunges (E.L.)

10 Toes 2 Bar

20 BB Thrusters

200m run

10 Walking Lunges (E.L.)

5 Toes 2 Bar

10 BB Thrusters

100m run

Scaled

EZ Count Lunges

Toes to 1/2

1/2 the Thruster reps

Rx

As Written

Rx+

w/Vest (20/14)

CrossFit LandRush Workout 03/14/2018   March 13, 2018

CrossFit

Weightlifting
Bench Press 
Take 20 minutes to build to today’s 2-RM Bench Press
Metcon
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips

MASS Class

Weightlifting
Clean and Jerk 
Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean + Jerk @ 60-65%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70-75%
*Sets 3-4 = 80-85%
*Set 5 = 85-90%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Clean Pull + Clean & Jerk @ 90-95%

Metcon
8 Minute EMOM
Power Snatch 1.1.1 @ 65-70% of 1-RM Power Snatch

Contact Us

7308 NW 164th St. #10
Edmond, OK 73013
email: info@crossfitlandrush.com
phone: 405.698.7000