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11/2/2016

By: 0

CrossFit WOD:
EMOM x 24
minute 1 – Row 20/15 Calories (:45 seconds)
minute 2 – 10 Shoulder 2 Overhead 115/75 (RX+ 155/105)
minute 3 – 10 Chest 2 Bar Pull-Ups

Burn WOD:
EMOM x 27
minute 1 – :30 Second Row Sprint
minute 2 – :30 Second Push-Ups
minute 3 – :30 Second Rowing Push-Ups

11/1/2016

By: 0

CrossFit WOD:
AMRAP 4
12 Squat Cleans 95/65
9 Lateral Burpees Over Bar
1 minute rest x 5 sets

Burn WOD:
3 sets:
20 SL Deadlifts (10/side) rest 1 minute
30 Second L-Sit or Tuck Sit Hold on Box rest 1 minute
+
AMRAP 15
10 Single Arm KB Swing R
10 Burpees
10 Single Arm KB Swing L
20 Alt. Lunges

10/31/2016

By: 0

CrossFit WOD:
A. EMOM x 15
1 Thruster *build to a max*
*if you hit max before 15 minutes, keep at heavy single each round*
+
For time:
1000m Bike
15 Overhead Squats 135/95 (RX+ 155/105)
30 Box Jump Overs 24/20 (RX+ 30/24)
15 Overhead Squats 135/95 (RX+ 155/105)
1000m Bike

Burn WOD:
AMRAP 30
500m Bike
20 Goblet Squats
20 Box Jumps
300m Run
rest 1 minute after each round

10/28/2016

By: 0

CrossFit WOD:
Every 5 minutes x 25 minutes
20 Push-Ups (RX+ 15 HSPU)
200m Farmers Carry (53/35)
Max Plank Hold (remainder of time) (RX+ :30 Second Belly to Wall HS Hold)
*stop :15 seconds before each new interval*

Burn WOD:                                           In Teams of 2:                                   150 Calorie Row                                  150 Calorie Bike.                                  +                                                   Coaches Choice Core Cashout

10/26/2016

By: 0

CrossFit WOD:
A1. Pause Push Jerk – x 3 reps rest 1:00
A2. Strict Pull-Ups x 6-8 reps rest 1:00 (1 second pause chin over bar) x 4 sets
+
10-9-8-7-6-5-4-3-2-1
Shoulder to Overhead 115/75
Bar Facing Burpees

Burn WOD:
Every 3 minutes x 24 minutes
10 Push Press
10 Pull-Ups
10 Burpees
8every round increase by 1 rep*

10/24/2016

By: 0

CrossFit WOD:
A. Banded Deadlift 10 x 2 @ 50% + bands rest 30 seconds
B. Banded Hamstring Curls 5 x 15-20 reps rest 1 minute
+
Tabata (8 intervals of each):
Row
Air Squat
Bike
*total reps*

Burn WOD:
A. 6 sets:
:20 Second Max Row Sprint
:60 Second Rest
+
AMRAP 15
350m Row
15 Deadlifts (light)
30 AirSquats