Month: April 2017

CrossFit WOD 4/29/17

WOD: “Bradley” 10 rounds for time of: Sprint, 100 m 10 Pull-ups Sprint, 100 m 10 Burpees Rest 30 secs “U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, more »

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CrossFit WOD 4/28/17

Strength: Deadlift Warm-up- 1×10, 1×8, 1×5 Work sets- 2×5, 2×3, 1×5 WOD: 42-30-18 reps for time of:  Overhead Walking Lunges (45/25) SDLHP (75/55) (65/45) (55/35) Box Jump (30/24) (24/20) (20/12)  Push-ups  (Hand release/regular) Row (calories)

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CrossFit WOD 4/27/17

Strength: Front Squat: Warmup sets: 1×10, 2×5 Work sets: 5×3 WOD: For 4 min: 1 Hang Power Clean 1 KB Swing 2 & 2, 3 & 3… Rest 1 min For 4 min: 1 Power Snatch 1 Sit Up 2 more »

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CrossFit WOD 4/26/17

Skill: Handstand Hold and Walk Progression WOD: AMRAP in 20 min of: 5 Burpees 10 T2B / 10 K2E / Hanging Knee Raises 20 Pistols / 40 Air Squats Handstand Walk 10m / Handstand Hold 30sec

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CrossFit WOD 4/25/17

Strength: Split Jerk Warm-up sets- 2×5 Split Jerk Work Sets- 1×3, 2×1, 2×3 WOD: 4 rounds for Time: (155/105) (115/75) (85/55) 1 Strict Press 3 Push Press 5 Split Jerks 50 Double Under / 150 singles 400m Run

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CrossFit WOD 4/24/17

Strength: Hulk Complex 5 sets increasing weight as possible 1 set = unbroken 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats WOD: AMRAP in 12 min: 50 Air Squats 30 Push-ups 15 Pull-ups

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CrossFit WOD 4/22/17

WOD: For time: Overhead walking Lunge (Down & Back length of CF Room) (45/25 plate) 21 Box jumps (30/24) (24/20) (20/12) 21 Kettlebell Swings (70/53) (53/44) (44/35) 21 Strict Pullups / use appropriate band Overhead WL 15 Box Jumps 15 more »

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CrossFit WOD 4/21/17

Strength: Clean Complex 1 Power Clean 1 Front Squat 1 Hang Squat Clean 1 Front Squat (do not drop the bar to complete 1 rep) 5 sets x 2 reps (build up in weight) WOD: For time: Run 400m 20 more »

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CrossFit WOD 4/20/17

Strength- Strict Press Warm-up sets: 1×10, 1×8, 1×5 Work sets: 2×5, 3×3 WOD 4 min AMRAP 10 Push Press (95/65)(75/45)(55/35) 10 Front Rack Reverse Lunges Rest 1 min 4 min AMRAP 10 Burpees 10 HSPU Rest 1 min 2 min more »

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CrossFit WOD 4/19/17

Strength: DeadLift Warmup sets- 1×10, 1×8, 1×5 Work sets- 5×5 WOD: 3 rounds for Time: (10 min time cap) 10 Deadlifts (275/185) (225/135) (185/95) 50 Double Unders / 100 singles rest 5 min Tabata Deadlift & Double Under (4 min) more »

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