WOD

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

2/17/2018

CrossFit WOD:
“Holleyman”
30 rounds:
1 Power Clean 225/135
3 HSPU
5 Wall Ball Shots 20/14

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2/6/2018

CrossFit WOD:
A. Back Squat – 8, 8, 8, 8, 8
rest 2:30 bt sets (all between 70-80%)
+
1 minute Assault Bike TT
*this should be 100% effort*

BURN WOD:
EMOM x 20
odd – :40 Assault Bike
even – 15 KB Taters

2/5/2018

CrossFit WOD:
EMOM x 24
minute 1 – 11/8 Calorie Ski
minute 2 – 10 Burpee Box Jump Overs 24/20
minute 3 – 12 DB Push Press (50/35)

BURN WOD:
EMOM x 24
minute 1 – 11/8 Calorie Ski
minute 2 – 10 Burpee Box Jump Overs
minute 3 – 12 DB Push Press

2/4/2018

CrossFit WOD:
In Teams of 2:
2k Row (split every 500m)
100 Russian KB Swings (70/53)
100 Sandbag Squats 100/80
100 Russian KB Swings (70/53)
2k Row (split every 500m)

2/3/2018

CrossFit WOD:
EMOM x 16
odd – 5 Bar Muscle Ups
even – 5 Hang Power Cleans *heavy*

2/2/2018

CrossFit WOD:
A. BB Front Rack Lunge Steps x 20
rest 2:00 x 4 sets
+
15/12 Ski Erg Calories
15 Deadlifts 185/125
12/9 Ski Erg Calories
12 Deadlifts
9/6 Ski Erg Calories
9 Deadlifts
*5 minute cap*
**run in heats for big classes in small room**
***all out sprint***

BURN WOD:
In Groups of 2:
Partner A: 150m Ski Sprint
Partner B: Wall Sit
*Partners must complete a total of 1800 meters*
+
AMRAP 10
1:00 Burpees
1:00 Ski Calories

2/1/2018

CrossFit WOD:
EMOM x 24
minute 1 – 14/11 Calorie Row
minute 2 – 60 Double Unders
minute 3 – 10/7 Calorie Assault Bike
minute 4 – 12 Handstand Push-Ups

BURN WOD:
EMOM x 24
minute 1 – 14/11 Calorie Row
minute 2 – 60 Double Unders
minute 3 – 10/7 Calorie Assault Bike
minute 4 – :30 Handstand Hold