Author: Jeff Boudreaux

CrossFit WOD 9/12/17

**6am class canceled and gym closed until 2pm to clean. Evening classes as usual. Strength: Snatch EMOM: Every 2 minutes for 10 minutes complete: 1 Hang Squat Snatch 1 Power Snatch 1 Overhead Squat *Increase the load as possible Rest more »

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CrossFit WOD 9/9/17

WOD: For time: 3 rounds of: 10 Deadlifts (315/215)(225/125)(135/85) 20 Pull-ups -then- 3 rounds of: 20 KB Swings (70/53)(53/44)(44/35) 20 Toes 2 Bar/Knees 2 Elbows/Knee Raises -then- 200ft Farmer’s Carry (100/70)(70/50)(50/30) 30 Burpee Box Jump Overs (24/20)(20) 200ft Farmer’s Carry

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CrossFit WOD 9/8/17

Skill: Double Under Practice **5 min to obtain max unbroken double unders Rest 2 min  **Tabata Double Under 20 sec on 10 sec off for 8 rounds WOD: “CrossFit Open 15.3” AMRAP in 14 minutes of: 7 muscle-ups / 10 more »

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CrossFit WOD 9/7/17

Strength: Bench Press: Warm-up sets: 1×10, 1×8, 1×5 Work sets: 5x3reps (increase weight as possible) *Bench Press= arms start in locked position, bar travels down ALL THE WAY TO THE CHEST, then travels back up to full extension of the more »

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CrossFit WOD 9/6/17

Strength: Deadlift: Warm-up sets: 1×10, 1×8, 1×5 –then– (2 min to set up) 10 min EMOM alternating btwn: -5 Deadlifts w/ 60-70% of 1RM -5 Pause Goblet Squats (2 sec pause at bottom) (70/53)(53/44)(44/35) WOD: AMRAP in 20 min of: more »

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CrossFit WOD 9/5/17

Strength: Squat Clean and Jerk Warm-up sets: 1×8 Squat Clean then 1×8 Jerk,  then 1×5 Clean and Jerk Work sets: 5×3 reps (increase weight as form and ability allows)  WOD: “Running with Grace” 3 rounds for time of: 10 Clean more »

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CrossFit WOD 9/2/17

WOD: “Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters 12 Burpees 12 Power Snatch 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Clean 12 Burpees 12 Overhead Squat (115/75)(95/55)(75/35)

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CrossFit WOD 9/1/17

Strength: Warm-up sets – strict press 1×10, 2×5 Complex work sets – 5 sets of: 3 strict presses + 1 push press WOD: 3 rounds of: AMRAP in 5 min of: Run 400m 20 Lateral over bar burpers Max reps more »

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CrossFit WOD 8/31/17

Strength: Snatch Workout: Warmup sets- 1×5 Power snatch and 1×5 Squat snatch Power Snatch 3×3 reps Squat Snatch 3×2 reps WOD: In 3 mins complete: 10 Toes-to-bars 10 Snatches (135/95) (95/55) (65/35) Max rep Double Unders in remaining time Rest more »

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CrossFit WOD 8/30/17

Strength: Deadlift- *20 min to establish new 1RM: Warmup sets- 1×10, 1×8, 1×5, 2×3 WOD: For Time: 21 Dumbbell Deadlifts (50/35)(40/25)(35/15) 21 Box Jump Overs (24/20) 21 Dumbbell Push Presses (50/35)(40/25)(25/15) Run 400m 15 Dumbbell Deadlifts 15 Box Jump Overs more »

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