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6/9/2017

By: 0

CrossFit WOD:
5 minute clock:
3 Shoulder 2 Overhead 115/75
6 Sit-Ups
20 Double Unders
6 Shoulder 2 Overhead 115/75
12 Sit-Ups
20 Double Unders
9 Shoulder 2 Overhead 115/75
18 Sit-Ups
20 Double Unders
*continue to increase s2o by 3 reps & sit-ups by 6 reps*
rest 1 minute x 4 sets

Burn WOD:
5 minute clock:
3 DB Shoulder 2 Overhead
6 Sit-Ups
20 Double Unders
6 DB Shoulder 2 Overhead
12 Sit-Ups
20 Double Unders
9 DB Shoulder 2 Overhead
18 Sit-Ups
20 Double Unders
*continue to increase s2o by 3 reps & sit-ups by 6 reps*
rest 1 minute x 4 sets”

6/8/2017

By: 0

CrossFit WOD:
A1. Suitcase KB DL x 8/arm into 50′ Carry rest :30 bt arms (70/53)
A2. KB Jump Squat x 12 reps rest 1:30 x 5 sets
+
5 rounds:
15 KB High Pull (53/35)
15 Russian KB Swings (53/35)
15 Goblet Squats (53/35)
*each round must be done fully UB*

Burn WOD:
10 sets:
Ski Erg
1 minute ON
1 minute OFF
*hit the above intervals at MAX Intensity*
+
AMRAP 10
10 Goblet Squats (controlled tempo)
10 Inverted Rows or Ring Rows
10 KB High Pulls

6/5/2017

By: 0

CrossFit WOD:
A. Every 2:30 x 15:00 minutes
Back Squat
set 1 – 5 @ 65%
set 2 – 3 @ 75%
set 3 – 1 @ 85%
set 4-6 – 5 @ 80%
+
E4MOM x 16 minutes
30/25 Calorie Row Buy In
set 1 – 25 Wall Ball Shots 20/14
set 2 – 40 Air Squats
set 3 – 25 Wall Ball Shots 20/14
set 4 – 40 Air Squats

Burn WOD:
E4MOM x 24 minutes
30/25 Calorie Row
set 1 – 25 Wall Ball Shots
set 2 – 40 Air Squats
set 3 – 100 Mountain Climbers
set 4 – 25 Wall Ball Shots
set 5 – 40 Air Squats
set 6 – 100 Mountain Climbers

6/4/2017

By: 0

CrossFit WOD:
120 KB/DB Deadlifts (70/53)

**Partners switch every 20 reps.
While not working, other
partner holds a plank**

–Rest 3:00—

4 Rounds Split Up However
100 Double Unders
50 KB Swings (53/35)
30 Box Jumps (24/20)

Accessory Work:
20 Leg Lifts
15 Barbell Rows
12 Pushups
x4

6/1/2017

By: 0

CrossFit WOD:
A. Every 2:00 x 16:00 (8 sets)
Front Squat – Build to 1RM
(70%, 75%, 80%, 85%, 90%, 95%, 100%+, 100%+)
+
For time:
300m Run
21 Thrusters 95/65
300m Run
15 Thrusters 95/65
300m Run
9 Thrusters 95/65

Burn WOD:
E4MOM x 24 minutes (6 rounds)
Set 1, 3, 5
300m Run
20 Wall Ball Shots
Set 2, 4, 6
300m Run
40 Air Squats

5/31/2017

By: 0

CrossFit WOD:
For time:
30 KB Swings (53/35)
30 Toes to Bar
30 Deadlifts 155/105
30 Box Jump Overs 24/20
30 Calorie Assault Bike
30 Box Jump Overs 24/20
30 Deadlifts 155/105
30 Toes to Bar
30 KB Swings 53/35

Burn WOD:
For time:
50 Russian KB Swings
50 Sit-Ups (feet anchored)
50 Suitcase DL (25/arm)
25 Box Jump Overs 24/20
25 Calorie Assault Bike
25 Box Jump Overs 24/20
50 Suitcase DL (25/arm)
50 Sit-Ups (feet anchored)
50 Russian KB Swings