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6/29/2017

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CrossFit WOD:
A1. Single Leg BB Deadlift x 6-8 reps rest :30 bt legs
A2. Lateral Box Step Ups x 8/side rest :30 bt legs x 5 sets
(add weight for A2 to athletes who find it easy)
+
3 rounds:
50 Double Unders
40 Sit-Ups
30 KB Snatch (15/arm)

Burn WOD:
A. Single Leg DB Deadlift x 8/leg rest 2:00 x 3-4 sets
*:20 side plank/side during rest periods*
+
3 rounds:
300m Run
30 Alt. DB Snatch
30 Overhead Sit-Ups (hold 15# plate)

6/28/2017

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CrossFit WOD:
EMOM x 25
minute 1 – 14/10 Calorie Row
minute 2 – 10/7 Calorie Bike
minute 3 – 10 Burpees (to a 45# plate)
minute 4 – 10/7 Ski Erg Cals
minute 5 – Rest

Burn WOD:
EMOM x 25
minute 1 – :45 Calorie Row
minute 2 – :45 Calorie Bike
minute 3 – :45 Burpees (to a 45# plate)
minute 4 – :45 Ski Erg Cals
minute 5 – Rest

6/26/2017

By: 0

CrossFit WOD:
Every 2:00 x 16:00
Back Squat
set 1 – 5 @ 65%
set 2 – 3 @ 75%
set 3 – 1 @ 85%
set 4 – 8 – 1 @ 90%+
*goal today is to build to a 1RM*
+
6 rounds:
:30 Goblet Squats (53/35)
:15 Rest
:30 Box Jump Overs 24/20
:15 Rest
:30 Russian KB Swings (53/35)
:15 Rest

Burn WOD:
Tabata:
Goblet Squats
Box Jumps
Russian KB Swings
rest 2 minutes x 2

6/22/2017

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CrossFit WOD:
A1. Romanian Deadlift x 8 reps @ 3011 tempo rest 1:00
A2. Split Jumps x 20 reps (10/leg) rest 1:30 x 5 sets
+
AMRAP 8
10 Front Squats 155/105
10 Burpees Over Bar

Burn WOD:
AMRAP 20
21 KB Swings
15 Sit-Ups
9 Burpee (jump as high as possible on each rep)
rest 1:00 after each set

6/20/2017

By: 0

CrossFit WOD:
A. E:90OM x 12 minutes (8 sets)
Weighted Strict Pull-Ups
set 1 & 2 – 3 reps
set 3 & 4 – 2 reps
set 5 – 8 – 1 rep (HEAVY)
*scale – strict unnassited pull-ups x 3-4 for people who can’t add weight*
*scale – 3 pull-up negatives per round for people on bands*
+
3 rounds:
21 Wall Ball Shots 20/14
15 Pull-Ups
9 Clean & Jerks 115/75
*9 minute cap*
*courtesy of Pat Sherwood*

Burn WOD:
5 rounds:
500m Run
25 Wall Ball Shots
15 Pull-Ups
rest 2:00 after each round