Author: Jeff Boudreaux

CrossFit WOD 2/4/17

WOD: “Paul Pena” 7 rounds, each for time of: 100-meter sprint 19 KB Swings (70/53)(53/44)(44/35) 10 Burpee Box Jumps (24/20) Rest 2 minutes btwn rounds  Sprint each round “Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. more »

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CrossFit WOD 2/3/17

Strength: Strict Press Warmup sets: 1×10, 2×5 Work sets: 3×3, 2×2, 1×1 WOD: 4 rounds for Time: 1 Strict Press 3 Push Press 5 Split Jerks 50 Double Under / 150 singles 400m Run (155/105) (115/75) (85/55)

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CrossFit WOD 2/2/17

Strength: Warmup sets: 1×10, 1×5, 1×3 Work sets: 15 min to work up to the heaviest set of 2 possible WOD: **Using 50% of highest 2 rep max complete the following: For time: 21 Deadlifts Run 400 m 18 Deadlifts more »

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CrossFit WOD 2/1/17

Strength: Squat Complex: 5 sets of: 5 Back Squats  3 Overhead Squats  **transition straight into the OHS from Back Squat WOD: CrossFit Open 14.2/15.2 2 Rounds in 3 min of 10 OHS (95/65) 10 C2B Pullups  Scaled: 2 Rounds in more »

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CrossFit WOD 1/31/17

DON’T FORGET TO SIGN UP FOR THE CF OPEN!!!! Strength: Clean EMOM: EMOM for 5 min: 1 Power Clean 1 Squat Clean **pick a load and stay with it Rest 2 min Every other min for 12 min 1 Squat more »

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CrossFit WOD 1/30/17

Skill: Handstand Push-up Practice WOD: 5 RFT of: 3 Muscle-ups / 5 C2B / 7 Pullups 6 HSPU / Inverted Box / Hand Release 9 Box Jumps (30/24)(24/20)(20/12) 12 Alternating Pistols / 24 Air Squats 25 Double Unders / 50 more »

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CrossFit WOD 1/28/17

WOD: Chipper for time: 100 Double Unders / 300 singles 90 Wall Balls (20/14)(14/12)(12/10) 80 Sit ups 70 Air Squats 60 Box Jumps (24/20) 50 Pull ups 40 Walking Lunges 30 HSPU / Inverted Box PU  20 Snatches (135/85)(95/65)(65/35) 10 more »

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CrossFit WOD 1/27/17

Strength: Deadlift Warmup sets: 1×10, 2×5 Work sets: 5x3reps WOD: 5RFT 5 Deadlifts (275/185)(225/135)(135/85) 10 Burpees CrossFit Games Open 2017 is here!!!! We are encouraging all Unit 2 CF students to register for the CF Open. This is like a more »

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CrossFit WOD 1/26/17

Skill: Pull-up Complex WOD: 2 RFT of Run 400m 50 Air Squats  Run 400m 50 Push-ups **Advanced- Hand Release

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CrossFit WOD 1/25/17

Strength: Snatch Warmup sets: 2×5, 1×3 Work sets: 5×2 reps WOD: 20 min alt EMOM 15 Power Snatches (75/55)(65/45)(45/35) Burpees (10/8/6)

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