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9/1/2016

By: 0

CrossFit WOD:
“Julia” – https://youtu.be/-QZ3dWf6Ox8
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
+
Partner Finisher:
Partner A: Farmers Carry (70/53) 300m
Partner B: AMRAP Sandbag Over Shoulder
*One partner does A while other partner does B – then switch*

Burn WOD:
2 rounds:
60 Calorie Row
30 Burpee Box Jump Overs 20″
15 Thrusters (BB/DB – your choice)
*30 minute cap*
*must rest 2 minutes after completing 1 round*

8/31/2016

By: 0

CrossFit WOD:
A1. Bench Press – 10-8-6-4-2 rest 1:00
A2. Weighted Plank x :45 Seconds rest 1:30
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AMRAP 10
21 KB Swings 53/35
15 Shoulder to Overhead 115/75
9 Ring Dips

Burn WOD:
10 rounds:
:30 Second Assault Bike
:30 Second KB Swings
:30 Second Mountain Climbers
:30 Second V-Up Sit-Ups
:60 Second REST

8/29/2016

By: 0

CrossFit WOD:
5 sets:
8 Single Leg DBL DB Deadlift/leg rest 1 minute
+
EMOM x 16
odd – 10 Deadlifts 155/105
even – 10/7┬áCalorie Assault Bike @ 100%
*RX+ = 205/125 DL*

Burn WOD:
Every 6 minutes x 30 minutes (5 sets)
1000m Bike
10 Deadlifts (light) (KB/BB/DB – your choice)
15 Box Jumps

8/26/2016

By: 0

CrossFit WOD:
A. Power Snatch Cluster 1.1.1 x 5 rest 10 seconds rest 90 seconds
*work around 75-80% – focus on speed and mechanics*
+
10 rounds:
3 Power Snatch 135/95
30 Double Unders
*15 minute cap*

Burn WOD:
30 minute clock:
100 Jumping Jacks
90 Second Plank Hold
80 Mountain Climbers
70 Flutter Kicks
60 Sit-Ups
50 Single Unders
40 Alt. Lunges
30 Squat Jumps
20 Push-Ups
10 V-Up Sit-Ups