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5/2/2017

By: 0

CrossFit WOD:
Every 2:00 x 12 minutes (6 sets)
Push Press
set 1 & 2 – 5 @ 65%
set 3 & 4 – 5 @ 70%
set 5 & 6 – 5 @ 75%
+
Tabata (8 intervals :20on/:10off)
Row (for calories)
rest 1 minute
Push-Ups
rest 1 minute
Chest 2 Bar Pull-Ups
*score = total reps*

Burn WOD:
Tabata: (8 intervals :20/:10 off)
Ski Erg x 8
rest 1 minute
Push-Ups x 8
rest 1 minute
Sit-Ups x 8
rest 1 minute
Pull-Ups x 8
rest 1 minute
DB Push Press x 8

5/1/2017

By: 0

CrossFit WOD:
A. Every 2:30 x 20 minutes (8 sets)
1 Back Squat – Build to Today’s Max
+
For time:
800m Run
30 DBL DB Front Squats 50/35
30 Box Jump Overs 24/20
*12 minute cap*

Burn WOD:
For time:
800m Run
30 DBL DB Front Squats
50 Box Jump Overs 24/20
1000m Row
50 Box Jump Overs 24/20
30 DBL DB Front Squats
800m Run

4/28/2017

By: 0

CrossFit WOD:
A. EMOM x 10
Power Snatch x 1
Squat Snatch x 1
*loading should not be heavy, work on technique*
B. Snatch Deadlift to knee x 5 reps rest 1:00 x 3 sets
+
AMRAP 7
7 Hang Power Snatch 95/65
7 Box Jumps 24/20

Burn WOD:
Open Workout 17.1
50-40-30-20-10
Alt. DB Snatch (suggested 35# – scale accordingly)
Burpee Box Jump Over 20″

4/27/2017

By: 0

CrossFit WOD:
A. Front Squat x 5 reps @ 65-70% rest 2 minutes x 4 sets
+
EMOM x 15
minute 1 – 10/7 Calorie Assault Bike
minute 2 – 20 DB Lunge Steps (10/leg)
minute 3 – DBL KB Front Rack Hold x :40

Burn WOD:
5 Sets:
Russian Step Ups (holding DBs) x 12/leg rest :30 bt sides
+
EMOM x 20
minute 1 – :40 Assault Bike
minute 2 – :40 Pull-Ups
minute 3 – :40 Ski
minute 4 – :40 Goblet Hold in Front Rack

4/25/2017

By: 0

CrossFit WOD:
A1. Push Jerk x 5-6 reps rest 1:30
A2. Muscle Ups x 4-5 reps rest 1:30 x 4 sets
*scale to 8-10 C2B Pull-Ups*
+
21-15-9
Calorie Row/Bike
Shoulder 2 Overhead 155/105
Pull-Ups
*12 minute cap*

Burn WOD:
AMRAP 20
21 Push Press (DB/KB/BB – your choice)
12 Calorie Row/Bike Sprint
Rest :30 (after each round)
*the row and bike should be at near maximal effort*

4/24/2017

By: 0

CrossFit WOD:
A. Every 2:30 x 15 minutes (6 sets)
Back Squat
set 1 & 2 – 2 @ 80%
set 3 & 4 – 2 @ 85%
set 5 & 6 – 2 @ 90%
+
AMRAP 7
15 Wall Ball Shots 20/14
30 Double Unders
*done in 2 heats*
+
Finisher:
L-Sit Accumulate 1 minute

Burn WOD:
Run (1000m/800m/500m/300m)
30 KB Jump Squats
30 Walking Lunge Steps (15/side)
*4 round workout, where the distance decreases each round*

4/23/2017

By: 0

2000m Run (split into 4 x 500 segments)
Partner A: 500m Run
Partner B: 12 Skull Crushers+12 Front Raise+24 Floor Press
*use a light to moderate DB*
*each partner will hit the mini circuit twice, and run twice*
+
14 Rounds:
5 Chest To Bar Pullups
10 Box Jumps (24/20)
15 DB Push Press (35/25)
**Partners alternate rounds**