WOD

WOD 2017-12-04T21:38:06+00:00

12/10/2017

CrossFit WOD:
0:00 – 12:00
120/100 Cal Ski *Split Up However*

***While not skiing, partner does Box Jump
Overs (24/20)***

12:00 – 24:00
3 Rounds
30 TTB
20 Burpee Pull-Ups
*Split Up However*

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11/28/2017

CrossFit WOD:
10 rounds:
:30 Rowing Calories
:30 Power Snatch 75/55
:30 Box Jumps
:60 Rest
*score = total reps*

Burn WOD:
10 rounds:
:30 Rowing Calories
:30 DB Power Snatch
:30 Box Jumps
:60 Rest
*score = total reps*

11/27/2017

CrossFit WOD:
Daniel:
For time:
50 Pull-ups
500 meter run
95/65 pound Thruster, 21 reps
800 meter run
95/65 pound Thruster, 21 reps
500 meter run
50 Pull-ups

Burn WOD:
For time:
50 Pull-ups
500 meter run
Dumbbell Thruster, 21 reps
800 meter run
Dumbbell Thruster, 21 reps
500 meter run
50 Pull-ups

11/26/2017

CrossFit WOD:
Partners Alternate Rounds

8 Rounds:
10 Box Jumps
5 Kind of Man Makers (50/35) *no thruster*
(Push-up, row, row, jump feet up, C&J)

After those 8 Rounds Right Into

6 Rounds:
50 Double Unders
20 Jumping Squats

11/25/2017

CrossFit WOD:
10-9-8-7-6-5-4-3-2-1
Power Clean 155/105
Toes to Bar
KB Swing 53/35

11/24/2017

CrossFit WOD:
A. Back Squat
3 Warmup sets of 8-10 reps increasing in weight
B. Back Squat
1 attempt @ 20RM
+
Partner Metcon:
AMRAP 10:
Partner A: 10 Box Jumps 24/20
Partner B: AMRAP Wall Ball Shots 20/14
*score = total wall ball shots*

Burn WOD:
Every 1:30 x 15:00
Row x 15/12 calories
+
Partner Metcon:
AMRAP 10:
Partner A: 10 Box Jumps 24/20
Partner B: AMRAP Wall Ball Shots 20/14
*score = total wall ball shots*

11/23/2017

White Plains:
“Bell”
3 rounds:
21 Deadlifts 185/125
15 Pull-Ups
9 Front Squats 185/125
+
Core Cashout:
3-4 rounds:
Station 1: Pallof Press x 10/side (tall kneeling) *with DB*
Station 2: Hollow Hold x :30
Station 3: Bicycle Crunches x 30 reps
Station 4: Supine Leg Lifts x 15 reps

Pelham:
30 min AMRAP:
10 Pull Ups
10 Sit Ups
10 Push Ups
10 Box Jumps
10 Air Squats
10 KB Swings
10 Hip Extensions
10 Double Unders
10 Burpees
200m Run