Author: Jeff Boudreaux

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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CrossFit WOD 4/18/17

Strength/Skill: Hyperfit Pullup Complex 2 times through untimed 3 Strict Pull-ups 3 Ring Dips 3 Strict Chin Ups 3 Ring Dips 3 Wide Grip Pull Ups 3 Ring Dips 3 Strict Narrow Chin Ups 3 Ring Dips 3 Mixed Grip more »

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CrossFit WOD 4/17/17

Strength: Squat Snatch Warmup- 1×10, 2×5 Work sets- 3×3, 2×2 reps WOD: For Time: 1000m Run (out the door across 6th st and back) 100 Pushups 10 Squat Snatches (135/95) (115/75) (95/55) 1000m Run

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CrossFit WOD 4/15/17

WOD: “Hotshots 19” 6 rounds of: 30 Air Squats 19 Power Cleans (135/95)(115/75)(95/55) 7 Strict Pull-ups / strict banded “Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire more »

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CrossFit WOD 4/14/17

Strength: Push Press Warm-up- 1×10, 1×8, 1×5 Work sets- 3×3, 2×5 WOD: 5 RFT of: 20 Push Press (95/75) (75/55) (55/35) 50 Double Under / 100 singles

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CrossFit WOD 4/13/17

Strength: Overhead Squat WarmUp: 1×10, 1×8 Work sets: 2×5, 3×3 WOD:  Every 2 min for 20 min: 1 Snatch Grip Deadlift 1 Hang Power Snatch 1 Squat Snatch 1 Overhead Squat

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CrossFit WOD 4/12/17

Strength: Deadlift Warmup sets- 1×10, 1×8, 1×5 (5 min to get to work weight) 10 min EMOM w/ 50-60% of 1RM Min 0-3 x 10 reps (3 sets) Min 3-6 x 5 reps (3 sets) Min 6-10 x 3 reps more »

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