WOD

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

Weekly BURN Workouts: 7/9/18-7/13/18

Monday, 7/9/18:
EMOM x 10
:25 Row Sprint
+
10-9-8-7-6-5-4-3-2-1
Goblet Squat
*50 single unders after each set*

Tuesday, 7/10/18:
AMRAP 12
300m Run
21 KB Swings
12 Pull-Ups
*fcous 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
1:00 Box Jumps
1:00 Assault Bike Calories
1:00 Rest

Thursday, 7/12/18:
AMRAP 5
Ski Erg Cals x 6
DB Snatch Alt. x 18
Sit-Ups x 30
rest 2:00 x 3 sets

Friday, 7/13/18:
7 sets:
Westchester Fit Hill Sprint
rest/walk down the hill
+
Core 365

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6/18/2018

CrossFit WOD:
A. Front Rack + Front Foot Elevated Split Squats x 8/leg
rest 1:00 bt sides x 4 sets
+
For time:
50 Wall Ball Shots 30/20
50 Burpee Box Jump Overs 24/20

BURN WOD:
AMRAP 15
2 Burpee Box Jump Overs
10 Wall Ball Shots
4 BBJO
12 Wall Ball Shots
6 BBJO
14 Wall Ball Shots
8/16, 10/18, 12/20 etc.

6/17/2018

CrossFit WOD:
In Groups of 2:
AMRAP 25
300m Medball Run *together*
30 Alt DB Snatch @ 50/35
30 Medball Partner Sit Ups
30 SA DB Hang C+J @ 50/35
*work split however*

6/16/2018

CrossFit WOD:
“Tabata” Something Else
Pull-Ups
Push-Ups
Sit-Ups
Air-Squats
*score = sum of lowest scores per movement*

6/15/2018

CrossFit WOD:
A. Sumo Deadlift – Work to a tough single
+
Running “”Christine””
3 rounds:
500m Run
12 Deadlifts (Bodyweight)
21 Box Jumps 24/20

BURN WOD:
Every 6:00 x 30:00
500m Run
12 KB Deadlifts
21 Box Jumps

6/14/2018

CrossFit WOD:
Every :30 x 7:30
2 TNG Power Snatch *light*
+
2000m TT Row

BURN WOD:
AMRAP 5
500m Row
16 Alt. DB Snatch
rest 2:00 x 4 sets

6/13/2018

CrossFit WOD:
“Death”
Every 2 minutes x 20 minutes
Interval 1&2 – 10 Thrusters + 8 Burpees
Interval 3&4 – 10 Thrusters + 10 Burpees
Interval 5&6 – 10 Thrusters + 12 Burpees
Interval 7&8 – 10 Thrusters + 14 Burpees
Interval 9&10 – 10 Thrusters + 16 Burpees
RX+ 115/75
RX 95/65
*scale as needed*
**compare to 3/30/2017*

BURN WOD:
Every 2 minutes x 20 minutes
Interval 1&2 – 10 Thrusters + 8 Burpees
Interval 3&4 – 10 Thrusters + 10 Burpees
Interval 5&6 – 10 Thrusters + 12 Burpees
Interval 7&8 – 10 Thrusters + 14 Burpees
Interval 9&10 – 10 Thrusters + 16 Burpees
*cut off each round at :90*