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Saturday Team Wod

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Runaway Train

Teams of 3

3 Rounds(30 min cap)

400 Meter Team Run

70/50 Cal

Directly into:

21 C&J 115/85

21 C&J 135/95

21 C&J 155/105

21 C&J 185/125

21 C&J 205/135
You will be doing 3 rounds of the run and cals first.

You will then hit the ladder and the reps can be split however.

Scale back the weights but be sure you are adding each ladder.

Encourage each other and dont give up on the cleans and weights. Lets get the energy going on these.

Friday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Crazy Stairs

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches 115/85

1 Round of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats
Perform all 10 rounds first.

*Choose a weight for your snatches that you would be able to cycle for 10+ reps when fresh.

*Choose a pull up variation that you can go unbroken for all 5 reps.

* Try a new or challenging variation on your pull ups.

* ring rows

* barbell pulls

* jumping pull up/ chin ups

* lower yourself down slow with bands and dont rely on the band to get you back up

Thursday-Team

CrossFit Slake – CrossFit

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Metcon

Metcon (Time)

Teams of 2

3 Rounds:

200m Run

400m Run

600m Run
One athlete will work at a time while other rest.

FLOW OF WOD:

Athlete 1 runs 200m and then athlete 2 run 200m.

Athlete 1 runs 400m and then athlete 2 runs 400m.

Athlete 1 runs 600m and then athlete 2 runs 600m

Reapeat this for 2 more rounds.

IF UNABLE TO RUN:

Row: 250-500-750

Bike: 14/10-28/20-42/30

Wednesday-CrossFit

CrossFit Slake – CrossFit

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Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (245/175)

6 Lateral Barbell Burpees
Its all about intensity today, not going RX with this benchmark.

* Wallballs dont count towards your score.

* Wallballs should take no longer than 2:30, 2:00, and 1:00..

* Choose a weight on the deadlifts that you can complete unbroken for the first set of each round and within 2 sets from there on out.