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2/2/2017

By: 0

CrossFit WOD:
4 sets:
Double KB Front Rack Step Up x 20 (10/leg)
rest 2 minutes
+
EMOM x Failure
8 Box Jump Overs 24/20
3 Goblet Squats (70/53)
*increase goblet squat reps by 3 each minute
**6,9,12,15 etc.

Burn WOD:
4 sets:
KB Front Rack Step Up x 20 (10/leg)
rest 90 seconds
+
EMOM x 12
10 Box Jumps
8 DB Thrusters

2/1/2017

By: 0

CrossFit WOD:
A1. Half Kneeling Single Arm Landmine Press x 8/arm rest 30 seconds bt arms
A2. Strict Pull-Ups x 8-10 reps rest 1:30 x 4 sets
+
AMRAP 7
10 Alt. Dumbbell Squat Snatch
30 Double Unders

Burn WOD:
Every 3 minutes x 24 minutes
80 Single Unders
16 Alt. DB Snatch
10 Pull-Ups (use band)

1/31/2017

By: 0

CrossFit WOD:
For time:
40/30 Calorie Row
20 Over the Bar Burpees
20 Front Squat 135/95
*8 minute cap*
rest 4 minutes bt workouts
For time:
300m Run
60 Russian KB Swings 53/35
30 Burpees
*8 minute cap*
*2 scores*

Burn WOD:
AMRAP 10
250m Row
20 Burpees
20 Goblet Squats
rest 2 minutes
AMRAP 10
300m Run
30 Russian KB Swing
10 Burpees

1/27/2017

By: 0

CrossFit WOD:
3 sets:
Single Arm BB Deadlift x 5 reps/arm rest 1 minute bt sides
+
3 sets:
100′ Sandbag Carry AHAP
+
50 Calorie Row
rest 5 minutes
50 Burpees
*both of the above at 100%*

Burn WOD:
In teams of 2:
50-40-30-20-10
Calorie Row
Burpee Box Step Ups
*reps to be split evenly by partners*

1/24/2017

By: 0

CrossFit WOD:
A1. Back Squat @ 3111 tempo x 10 reps rest 1:00
A2. Single Leg Plank x 30 seconds/side rest 1:30 x 4 sets
+
For time:
30 Wall Ball Shots 20/14
30 KB Swings 70/53
20 Wall Ball Shots 20/14
20 KB Swings 70/53
*7 minute cap*
*goal is to perform everything UB*

Burn WOD:
Tabata Air Squats x 8 intervals
+
AMRAP 5
10 Wall Ball Shots
15 Russian KB Swings
rest 1 minute x 3 sets