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)

Posted in Workout of Day

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 & 2, 3 & 3…

Rest 1 min

For 4 min:
1 Thruster
1 Burpee
2 & 2, 3 & 3…

Rest 1 min

For 4 min:
1 OHS
1 Wall Ball
2 & 2, 3 & 3…

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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

Posted in Workout of Day

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

Posted in Workout of Day

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 KB Swings
15 Strict Pullups
Overhead WL
9 Box Jumps
9 KB Swings
9 Strict Pullups
Overhead WL

Posted in Workout of Day

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 Power Cleans (135/95) (95/65) (75/55)
20 Toes 2 Bar / Knees to elbow / Toes to KB (on the ground)
20 Sumo DLHP (same weight)
20 Sit ups
20 Thrusters (same weight)
20 Pull-ups / banded
20 Burpees
Run 400m

Posted in Workout of Day

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 Max Reps
Alt DB Snatch (60/40)(45/30)(30/20)

Posted in Workout of Day

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)
*using the weight from the work out 20 sec DL 10 sec off 20 sec DU 10 sec off for 8 rounds (4 each)
*everyone works on their double unders for this one

Posted in Workout of Day

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 Pull-Ups (inverted hands) (switch the 2nd round)
3 Ring Dips
3 Strict False Grip Pull Ups on Rings (if they can hold a false grip) (If not then 3 Ring Rows working on False Grip)
3 Ring Dips

WOD: CF OPEN 12.4/13.3 (modified)
AMRAP in 20 min
150 Wall Balls (20/14) (14/12) (12/10)
90 Double Unders / 180 Singles
30 Muscle-ups / 30 Pull-ups / 30 Banded or Jumping

Posted in Workout of Day