Month: May 2018

CrossFit WOD 5/31/18

STRENGTH: Every other min for 8 min (4 sets): 2 Power Snatch 1 Hang Squat Snatch 2 OHS REST 2 MIN Every other min for 8 min (4 sets): 1 Power Snatch 1 Hang Squat Snatch 1 Overhead Squat WOD: more »

Crossfit WOD 5/30/18

STRENGTH: Shoulder Press- 5x5reps (build up) Push Press- 5x3reps (build up) Split Jerk- 5x1rep (build up) WOD: “DT” 5 rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks (155/105)(115/75)(95/55)

CrossFit WOD 5/29/18

STRENGTH: Block Pulls (Deadlifts from elevated platform) Warm-up: 1×10, 1×8, 1×5 Work sets: 2×5, 3×3 WOD: For time: 50 KB Swings (70/53)(53/44)(44/35) Run 200m 40 Pullups Run 200m 30 KB Goblet Squats(70/53)(53/44)(44/35) Run 200m 20 Handstand Pushups Run 200m 10 more »

CrossFit WOD 5/26/18

Partner WOD: Warm-up: 2 rounds Partner A runs 400m while Partner B holds a plank then switch to complete 1 round. If a partner drops the plank before other partner finishes run complete 5 Burpees. WOD: 20 min alternating EMOM more »

CrossFit WOD 5/25/18

Strength: Front Rack EMOM Every 3 min for 18 min 1 Squat Clean 3 Front Rack Lunges 5 Front Squat WOD: AMRAP in 20 mins of: 5 T2B / K2E / Toes to Kettlebell 10 KB Gob Squats (70/53)(53/44)(44/35) 15 more »

CrossFit WOD 5/24/18

Strength: Strict Press Warmup- 1x10reps, 1x8reps Work sets- 5×3 reps WOD: Shoulders Gone Bad (Fight Gone Bad style) 3 rnds 1 min Thruster (65/55) 1 min Sit-Ups (Advanced V-ups) 1 min Shoulder to Overhead (65/55) 1 min Double Unders (singles more »

CrossFit WOD 5/23/18

STRENGTH: Every 3 min for 18 min (6 sets): Complete 1 set of “The Big Clean Complex” WOD: “The BIG Chief” 5 rounds for total reps of: 3 minute AMRAP of: 3 Power cleans (185/135)(135/85)(95/55) 6 Hand Release Pushups 9 more »

CrossFit WOD 5/22/18

Skill: Handstand Push-up Progression WOD: For time: Run, 400 m 25 Burpees Run, 400 m — then — 3 rounds of: 15 Handstand Push-ups / Box assisted 8 Muscle Ups / 12 C2B / 15 Pull-ups — then — Run, more »

CrossFit WOD 5/21/18

Strength: Deadlift Warmup sets- 1×10, 1×8, 1×5 Work sets- 3×3, 3×1 WOD: “American Pie” 4 Rounds: 12 Wallballs (20/14) (14/12) (12/10) 12 KB Swings (70/53) (53/44) (44/35) 12 Box Jumps (30/24) (24/20) (20/12) 12 Deadlifts (225/185)(185/135)(135/95)

CrossFit WOD 5/19/18

WOD: With a partner complete: For time: 150 Air Squats 120 Ab mat Sit-ups 90 KB Swings (70/53) (53/44) (44/35) 60 Box Jumps (30/24) (24/20) (20/12) 30 Burpee Pull-ups **partner A starts exercise while Partner B Runs 100m **Partner must more »

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