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10/10/2016

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CrossFit WOD:
A1. Overhead Squat @ 3111 tempo x 5 reps rest 1:30 (building)
A2. Muscle Ups x 3-5 reps rest 1:30 x 4 sets (Sub MU toenail drill)
+
“Elizabeth”
21-15-9
Power Clean 135/95
Ring Dips
*10 minute cap*

Burn WOD:
AMRAP 7
10 Dumbbell Power Cleans
10 Push-Ups
rest 1 minute
AMRAP 7
20 Jumping Air Squats
10 Pull-Ups
rest 1 minute
AMRAP 7
50 Jumping Jacks
50 Mountain Climbers
20 Sit-Ups

10/7/2016

By: 0

CrossFit WOD:
A1. Front Rack Alt. Lunge Steps x 16 (8/leg) rest 1 minute
A2. Lateral Xband Walk x 20 steps (10/side) rest 2 minutes x 4
+
21-15-9
Power Snatch 95/65
Overhead Squat 95/65

Burn WOD:
30 minute clock:
3 rounds:
500m Run
20 Burpees
into
3 rounds:
500m Row
20 Alt. DB Snatch
*rest as needed during the workout:

10/5/2016

By: 0

CrossFit WOD:
A1. Jerk Balance x 5 reps rest 1 minute *light*
A2. Ring Dips x 8-10 reps rest 1 minute x 5 sets
+
5 sets @ Max Effort:
25/20 Calorie Assault Bike
rest as needed bt sets
*fastest and slowest time*

Burn WOD:
2 rounds:
AMRAP 3
:30 Second Assault Bike
10 Push-Ups
rest 1 minute
AMRAP 3
:30 Second Ski Erg
15 Sit-Ups
rest 1 minute
AMRAP 3
20 Walking Lunge Steps
10 DB Push Press
rest 1 minute

10/3/2016

By: 0

CrossFit WOD:
A1. Back Squat x 5 reps rest 1:30 minute (70-80%)
A2. Chest 2 Bar Pull-Ups x 12-15 reps rest 1:30 x 4 sets
+
5 sets:
250m Row
12 Burpees
rest 1:30 bt sets

Burn WOD:
AMRAP 5/3
15-12-9
Calorie Row
Row Pike Ups
rest 1 minute
AMRAP 5/3
5 Pull-Ups
7 Burpees
rest 1 minute
AMRAP 5/3
10 Calorie Assault Bike
15 Air Squats
rest 1 minute