WOD

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

4/26/2018

CrossFit WOD:
For time:
1k Row
50 Burpees
50 KB Snatch (53/35)
200 Double Unders

BURN WOD:
For time:
1k Row
50 Burpees
50 KB Snatch
200 Double Unders (scale 400 singles)

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4/25/2018

CrossFit WOD:
Every 1:30 x 15:00
Power Clean x 1
Hang Power Clean x 1
Shoulder 2 Overhead x 1
*build to a max accross all sets*

BURN WOD:
Tabata:
Ski Erg (calories)
rest 1:00
Air Squats
rest 1:00
Side Plank Hold (4/side)
rest 1:00
KB Swings (44/26)

4/24/2018

CrossFit WOD:
A. Bench Press
5 @ 75%
3 @ 85%
1+ @ 95%
+
AMRAP 10
8 Chest 2 Bar Pull-Ups
10 Toes to Bar
12 Hand Release Push-Ups

BURN WOD:
AMRAP 5
8 Pull-Ups
8 Sit-Ups
8 Push-Ups
rest 2:00 x 4 sets

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

 

4/22/2018

CrossFit WOD:
1k Run (together)
100 Wall Ball Shots (20/14)
100 DB Snatches (50/35)
100 Toes to Bar
1k Run (together)
*30 minute cap*
*work split evenly between partners

4/21/2018

CrossFit WOD:
“Elizabeth”
21-15-9
Squat Clean 135/95
Ring Dips

4/20/2018

CrossFit WOD:
A. Deadlift
3 @ 70%
3 @ 80%
3+ @ 90%
+
AMRAP 7
10 DBL DB/KB Deadlifts (HEAVY)
10 Box Jumps Overs 30/24

BURN WOD:
AMRAP 5
10 DBL KB Deadlift
50′ Farmers Carry
15 Box Jumps
rest 2:00 x 4 sets