Month: April 2016

CrossFit WOD 04/30/2016

WOD: “Kelly” 5 rounds for time of: Run 400 m 30 Box Jumps 24/20 30 Wall Balls

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CrossFit WOD 04/29/2016

Strength: (15-20 min) 5 sets of: 1 Shoulder Press 2 Push Presses 3 Push Jerks WOD: AMRAP in 20 min 200m Run 10 Pull ups 10 Kettlebell swings 10 Toes to bar / Toes to KB / Hanging knee raises more »

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CrossFit WOD 04/28/2016

Strength: (20 min) Deadlift- 5 sets x 3 reps (find 3 rep max) WOD: For Time (15 min Time cap) (115/85)(95/65)(75/45) 20 Thrusters 20 Sumo Deadlift High-pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Start of Every minute more »

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CrossFit WOD 04/27/2016

Strength: EMOM every 3 min for 15 min 3 reps of Bear Complex (5 sets) This counts as one rep: – Power Clean – Front Squat – Push-Press – Back Squat – Push-Press from back WOD: Tabata 8 sets Tabata more »

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CrossFit WOD 04/26/2016

Strength: Snatch- Establish 1RM Warmup- 1×5, 1×3, 1×1 (at weight you know you can get) WOD: 20 min EMOM Every 1 min for 20 mins, alternating between: Double Unders (50)(30)(singles entire minute) 3 Snatches, (75%)(65%)(55%)

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CrossFit WOD 04/25/2016

Strength: Pistol Progression Practice WOD: AMRAP in 12 min 12 Push Press (115/85)(95/65)(75/45) 12 Pull Up (Chest To Bar)(Pull Up) 12 Pistols (use modification as necessary)

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CrossFit WOD 04/23/2016

WOD: “Whitten” 22 KB Swings 22 Box Jumps Run, 400 m 22 Burpees 22 Wall Ballsl

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CrossFit WOD 04/22/2016

WOD: (25 min time cap) 3 rounds for time: Run 800 m 15 Deadlifts 15 Pull-ups

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CrossFit WOD 04/21/2016

Strength: (10 min) 10 min EMOM Clean Complex WOD: “Tabata Fight Gone Bad” Tabata Wall Ball Tabata Sumo Deadlift High¬†Pull Tabata Box Jump Tabata Push Press Tabata Row (calories)

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CrossFit WOD 04/20/2016

Strength: Split Jerk- https://vimeo.com/44067685 WOD: 5 rounds for time 20 Dumbbell Snatches 15 Burpees 10 Dumbbell Thrusters  

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