CrossFit Langley WOD

I saw this the other day from our friends at CrossFit Langley...looks like fun and fits perfectly into our programming this week.
w/u:
400m Run
2 Rounds:
15 Squats
15 DB Presses
15 Situps
10 Pullups
Tech: Power Clean Max Single
WOD:
5 rounds for time:
3 Power Cleans 155/95
7 CTB Pullups
9 Medball situp to wallball
for the medball situp to wallball you will start on your back with the medball in your hands, launch yourself into the bottom of the squat position and then throw the ball to the target and repeat.

Please take note to the picture above. We cannot park past the third loading bay door at anytime. If the parking lot is full to that point please park against the wall near our door or across the street. It is very important to keep great relations with our neighbors for obvious reasons. They have all been great at letting us play around with every square inch of our area. Thanks in advance.

Sprint Time

w/u:
3 rounds
100 skips
10 pushups to plank/6 for ladies
10 ring rows
10 snatch balances with dowel
Tech: Deadlift, Heavy Single
WOD: 6x150m sprint.....start at bottom of hill sprint up to the end of the top parking lot. 2 min break between runs. Total time wins.

Saturday WOD

Warmup:
400m Run
3 Rounds:
10 KBS
10 Ring Dips/Pushups
30’ Broad Jumps
10 Pass Throughs
Tech: Bench Press 3x3
WOD:
3 rounds for time:
20m barbell lunge
20 pullups
5 squat cleans @ 155/100

Overhead Squats Plus 20 and 10

Fridays WOD:
Warmup:
400m Run
5 Rounds:
1 Handstand
5 Pullups
7 Pushups
9 Squats
Tech: Overhead Squats 5x3
WOD:
"20, 10"
20 Push Jerk @ 95#/65#
20 Burpee Pullups
10 Push Jerk
10 Burpee Pullups
This WOD is a fast quick hit so please treat it as such. Go after it and try for sub 5min. You must push jerk the bar and not quick jerk it. I'll show you the difference.

Back Squat

Back Squat
5,3,1,1,1,2,2,2,2
You should use this opportunity to work your way up to a max single and then do some additional sets of 2 of less weight. No metcon or cardio today as I want everything we have to go into these back squats. Time to get heavy. This time of training is just as important as any of the hard cardio style workouts we do. Treat it with respect and get it done.

"Nate"

Nice work today everyone. That was a beast of a workout to say the least.
Wednesday Tech: Muscle ups
Wednesday WOD: "Nate"
rounds in 20 min
2 muscle ups
4 HSPU
8 Heavy KB Swings

If you don't have a muscle up than you do 3 pullups followed by three dips. If you don't have a HSPU than you do a strict press.

.com workout number 2

Great work on Cindy today. Don't worry for those that found the new pullup system a little tight today as we are in the works of getting a new bar that will give us a minimum of 4 more pullup stations.
Tuesday Tech: Overhead Squat 5x3
Tuesday WOD:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Really rare to see back to back rounds in 20min workouts on .com, so I am very interested to see how this one is taken by everyone. RX for ladies is 65#, scale weight as needed.