WOD

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

4/23/18

CrossFit WOD:

A. Front Squat
5 @ 75%
3 @ 85%
1+ @ 95%
+
5 rounds:
10 Front Squats 115/75
10/7 Calorie Assault Bike
*7 minute cap*
**Partners Should restart bike each round**

BURN WOD:

AMRAP 20
50-40-30-20-10
Goblet Squats
25-20-15-10-5
Assault Bike Calories

 

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4/7/2018

CrossFit WOD:
AMRAP 15
15 Overhead Squats 95/65
100 Double Unders
15 Hand Release Push-Ups

4/6/2018

CrossFit WOD:
A. Deadlift – build to a tough single
+
Sandbag “Grace”
30 Clean & Jerks 100/80
*7 minute cap*

BURN WOD:
Tabata:
KB High Pulls
rest 1:00
Push-Ups
rest 1:00
Air Squats
rest 1:00
Row (calories)

4/5/2018

CrossFit WOD:
For time:
500m Run
50 KB Swings 70/53
40 Burpees Over Bar
30 Thrusters 95/65

BURN WOD:
For time:
500m Run
100 Russian KB Swings
50 Burpees Over the DB
50 DB Thrusters

4/4/2018

CrossFit WOD:
Every 1:30 x 15:00
Snatch Pull x 1 (position 1)
Hang Power Snatch x 1 (above knee)
Power Snatch x 1
+
Core 365

BURN WOD:
7 sets:
15 Calorie Assault Bike
10 Calorie Ski Erg
rest 1:00 after each set
+
Core 365

4/3/2018

CrossFit WOD:
A. Bench Press – build to a tough single
+
15-12-9-6-3
Dumbbell Hang Clean & Jerks
Weighted Pull-Ups

BURN WOD:
21-18-15-12-9-6-3
DBL DB Ground to Overhead
Pull-Ups
+
Core 365

4/2/2018

CrossFit WOD:
A. Front Squat – build to a tough single
+
“Karen”
150 Wall Ball Shots 20/14
*10 minute cap*

BURN WOD:
5 sets:
500m Row
25 Wall Ball Shots
rest 2:00 after each set