WOD

WOD 2018-02-03T07:42:36+00:00

2/18/2018

CrossFit WOD:
In Teams of 2:
100 Row/Ski Buy In
100 Pull Ups
100 DB Walking Lunges (30/20)
100 Toes to Bar
100 Row/Ski Buy Out
*Choose one machine for Buy In/Buy Out*
*reps split however*
*Row/Ski split every 10 cals*

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2/12/2018

CrossFit WOD:
Skill Development x 20 minutes
HSPU/TTB/Double Unders
+
10-9-8-7-6-5-4-3-2-1
HSPU
Toes to Bar
+
AMRAP 3
Double Unders
+
Core 365 WOD

BURN WOD:
7 minute clock:
Row for Distance
rest 2 minutes
7 minute clock:
10 Push-Ups
10 Hanging Knee Raises
rest 2 minutes
EMOM x 7
:40 Double Unders

2/11/2018

CrossFit WOD:
In Teams of 2
0-10
4 Rounds (2 rds per Partner)
DB DT @ 50/35
12 DB Deadlift
9 DB Hang Power Clean
6 DB Push Jerk
10:01-20:00
50-30-20
Ski Erg Cal
25-15-10
DB Thrusters
*reps split however
20:01-30:00
500m Medball Run
(sub is 1k row accumulate)

2/10/2018

CrossFit WOD:
In groups of 2:
Station 1:
AMRAP 4
Sandbag Over Bar Clean
*bar should be set at shoulder height*
Station 2:
AMRAP 6
Sandbag Carry x 50′
Sandbag Squat x 5
*one partner carries bag and squats while
other carries KBs in farmers position
each round completed they switch*
Station 3:
AMRAP 8
Row (Max Meters)
*partners switch as desired*

2/9/2018

CrossFit WOD:
EMOM x 15
Power Clean x 1 rep
Double Unders x 20 reps
*increase weight each round*

BURN WOD:
10 rounds:
15/11 Calorie Row
*damper set at 10*
**split in groups of 2 each partner will complete 10 rounds each, one works while the other rests*
+
50-40-30-20-10
KB Swings
Double Unders

2/8/2018

CrossFit WOD:
Every 2:30 x 25:00
8 Thrusters 135/95
10 Burpees Over Bar
+
Core 365 WOD

BURN WOD:
10 rounds:
10 DB Thrusters
10 Burpees
rest :30 after each round
*each individual round should be a sprint*

2/7/2018

CrossFit WOD:
Complete as many rounds as possible in 25 minutes
3 Turkish Get-Ups (per arm)
6 Single Arm KB Clean & Jerk (per arm)
12 KB Sit-Ups
*suggested RX 53/35*

BURN WOD:
AMRAP 10
5 Pull-Ups
15 Box Jumps
30 Second Plank Hold
rest 2:00 x 2 sets