red-island-crossfit

Forging Elite Fitness

WOD 8/16/17

Strength 

Sumo Deadlifts 

Build to a heavy 4 reps then 4×6 at 75% of found 4

WOD 

15 min AMRAP 

6 C2B (8 Pull ups) 

9 WB 20/14

12 DL 135/95

15 Sit ups 

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WOD 8/15/17

Strength 

Build to a heavy double power clean in a 20 min window 

WOD 

15-12-9

P. Cleans 205/145

21-15-9

HSPU

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WOD 8/14/17

Back Squats W3/D1

6×2@80-95%

WOD

Buy in 100 DUs (200 singles)

30-20-10

SDLHP 95/65

Back Squats 

Cash out 100 DUs (200 singles)

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WOD 8/10/17

Strength W2/D2

Front Squats 

4×18@ 40-50%

WOD 

7 min AMRAP

14 DB Snatches 50/35

7 Box Jumps 30/24

Rest 3 mins 

5 min AMRAP 

10 WB 

8 Pull Ups 

5 Power Snatches 95/65

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WOD 8/9/17

Strength 

Banded Good Mornings 

100 Reps with more weight from previous week 

WOD 

7 RFT 

5 Burpee over Bar 

Run 200 

7 Deadlifts 245/165

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WOD 8/8/17

Strength 

Push Press 

5×8@ 55-65%

WOD 

13 min AMRAP

10 KB Swings 53/35

25 Air Squats 

10 HRPU 

25 DUs 

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WOD 8/7/17

Strength W2/D1

Front Squats 

5×3@80-90%

WOD 

6RFT 

2 Bar MU (4 C2B , 6 Pull ups) 

2 Squat Clean 

Male 135/165/185/205/225/255

Female 95/115/125/135/145/165

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WOD 8/3/17

Strength 

W1/D2 Backsquats 

5×15@ 40-55%

WOD 

9 min AMRAP 

4/4 DB Snatch 

4 HSPU

40 DU

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WOD 8/2/17

Strength 

Tabata (8Rs each  ) 

Air Squats 

Sit-ups 

Front Lunges 

Hollow Rocks 

WOD 

1-10 

Hang P. Cleans 115/75

Box jumps 

Then in 7 mins; find heavy single for a P. Clean from the ground 

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WOD 8/1/17

Strength 

Tempo strict press 

WOD 

21-15-9 

S2OH 135/95 

Pull ups 

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