WOD

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

Weekly CrossFit Workouts: 7/9/18-7/15/18

Monday, 7/9/18:
A. 3 sets:
Wall Squat (Squat Therapy x 10 reps (slow)
rest 1:00 bt sets
B. 3 sets:
Jumping Back Squat x reps @ 30% BW x 5 reps
rest 1:00
+
10-9-8-7-6-5-4-3-2-1
Back Squat 155/105
*10 Max Tuck Jumps after every set*
**Jumps need to be TNG each time**

Tuesday, 7/10/18:
AMRAP 12
300m Run
21 KB Swings 53/35
12 Pull-Ups
*focus is inhale nasal, exhale through mouth*
+
B. Single Arm KB Push Press x 8 reps into 100′ Waiter Carry
rest 1:00 bt arms x 4 sets

Wednesday, 7/11/18:
5 rounds:
1:00 Man Makers 50/35
1:00 Box Jumps 24/20
1:00 Assault Bike Calories
1:00 Rest

Thursday, 7/12/18:
EMOM x 10
Snatch x 1 Rep
Hang Snatch x 1 reps
*scale equals 4 sandbag over the shoulder throws*
+
AMRAP 5 (teams of 2)
Sandbag Clean & Jerk AHAP

Friday, 7/13/18:
For time:
5-10-15-20-25
DB Dumbbell or KB Deadlift (70/50)
*50 Double Unders after each set*
+
Core365
+
10 minute hamstring/hip mobility
(core 365 time permitting)

Saturday, 7/14/18:
EMOM x 15
min 1 – 15/12 Calorie Row
min 2 – 15/12 Thrusters 95/65
min 3 – 15 Bar Over Burpees

Sunday, 7/15/18:
30 min clock:
Partner A: 300m Run
Partner B: AMRAP: 10 KB Swings (53/35)+10 Goblet Squats + 10 Box Jumps (24/20)
*Partners switch when Partner A comes back from run*

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6/24/2018

CrossFit WOD:
In Groups of 3
6 Rounds:
1 minute Row Cals
rest 30s
1 minute Wall Ball Shots (20/14)
rest 30s
1 minute Ski Erg Cals
rest 30s
*each partner hits each station 6 times”

6/23/2018

CrossFit WOD:
Fit4CARE WOD:
1000m Run
100 American KB Swings (53/35)
50 Goblet Squats (53/35)
25 Burpee Box Jump Overs (30/24)
1000m Run
*25 min cap*

6/22/2018

CrossFit WOD:
A1. Single Leg KB Deadlift x 6/leg rest :30 bt sides
A2. Miniband Hip Thrusts x 15 reps rest 1:30 x 4 sets
+
For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 175/115
Bar Facing Burpee

BURN WOD:
A1. Single Leg KB Deadlift x 6/leg rest :30 bt sides
A2. Miniband Hip Thrusts x 15 reps rest 1:30 x 4 sets
+
For time:
10-9-8-7-6-5-4-3-2-1
DB/KB Deadlift
Burpees

6/21/2018

CrossFit WOD:
Hang Powerclean
3-3-3-3-3-3-3
*building each set*
+
For time:
1 Mile Bike TT

BURN WOD:
“Cardio”
E2MOM x 14
:45 Assault Bike @ tough pace
+
E2MOM x 14
:45 Ski Erg @ tough pace

6/20/2018

CrossFit WOD:
“Double Two’s”
2000m Row
200 Double Unders
2 Mile Run
*40 minute cap*
**any athlete that wishes to try the Triple 3 may do so**
***athletes that finish early go into core365***

BURN WOD:
“Double Two’s”
2000m Row
200 Double Unders
2 Mile Run
*40 minute cap*
**any athlete that wishes to try the Triple 3 may do so**
***athletes that finish early go into core365***

6/19/2018

CrossFit WOD:
A. Push Press – 5 x 5 rest 2:00 *building each set*
+
AMRAP 9
3 Strict Pull-Ups
3 Strict HSPU
6 Strict Pull-Ups
3 Strict HSPU
9 Strict Pull-Ups
3 Strict HSPU
12/3, 15/3 etc.

BURN WOD:
Tabata:
Pull-Ups
rest 1:00
KB Swings
rest 1:00
Push-Ups
rest 1:00
Hollow Rocks