john.dill

10/14/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: Pausing front squats- 8min EMOM pausing front squats 3@ 3×1 (3sec down 1sec pause at bottom and explod up) 135/95 METCON: Partner alternating movements to complete. 8 rounds of- 7 power cleans 135/95 “while one partner cleans other hangs from bar” 14 T2B “partner hold weight in front rack” 44 DU’s (singles 44) partners… Read more »

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10/13/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 5×1 Hang clean (just above the knee and 1 from the ground) +jerk- work up to 60-80% 90 secs rest.  Absolutley no misses or *7 burpees over the bar METCON 5 Rounds for time- 1 min row for calories 1 min snatches 85/55 1 min box jumps 24/20 REST 1 MIN

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10/11/2017 Crossfit WOD Raleigh and Durham 

Gymnastics: Walk- PART A..7 rounds alternating every 90secs. *7 kipping pull-ups RX+ Butterfly Pull-ups or Chest to bar *7 Kipping HSPU RX+ Strict PART B..Buy in 1:30 planks. Then 5 rounds for time 30 DU’s (must attempted DU’s for 1 min if you do not have DU’s) 20 V-ups 10 alternating PISTOLS 

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10/10/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 7×1 Snatch complex (just above the knee and one from ground) work between 65–80% of 1RM METCON: 3 rounds for time- 400m run 21 Thrusters 75/45 12 6′ target burpees RX+ Dumb Bell 50/35 or KB 24/16 

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10/9/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: Established a max effort set @ 70% of 5RM Deadlift METCON: 5 Rounds for time- 15 wall balls 20/14 10 Pull-Ups RX+ 7Rounds 30/20 C2B Pull-Ups

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10/6/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 5×1 hang cleans complex (just above the knee, off the ground) +1 jerk work up between 60-80% Rest 90 secs Absolutely No Misses!!! *7 burpees over bar METCON: For Time- 15 Hang Power Cleans 115/80 10 Bar Facing Burpees 400m run 2 min rest 10 Hang Power Cleans 135/95 15 Burpees Over Bar 400m run… Read more »

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10/4/2017 Crossfit WOD Raleigh and Durham 

GYMNASTICS “WALK”: PART A- 8 rounds alternating every 90secs *5 kipping pull-ups RX+ Butterfly or Chest to Bar *5 kipping HSPU RX+ Strict PART B- 8Min AMRAP 12 Hollow Rocks 8 Wall Balls 6 Box Jumps

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10/3/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 7×1 two position snatch (1st from hang above knee and 2nd from ground) work between 60-80% for the day.  Rest 90 secs. METCON: 75 kb swings 53/35 for time.. but every mins perform a round of “Cindy” 5pull- ups, 10 push ups, 15 air squats RX+ 100kb swings EMOM preform 1 round of “cindy”… Read more »

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10/1/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: Work up to and do 3×5 at 65% of 5RM (deload week)  Metcon: 12min amrap- 40 wallballs 30 toes to bar 20 box jump overs (no rebounding)

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9/29/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 3 Position Clean & Jerk 7×1 Three Position Cleans (Floor, Hang, Power) +Jerk work from 70-80% concentrating on technique over weight, rest as needed METCON: rest exactly 1 min between #1 and  #2- 1) 15 min AMRAP WITH heart rate below 150.. 30 6′ target burpees,  30 front squats 75/55 2) 5 min AMRAP… Read more »

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