CrossFit WOD 2/8/18

Strength:
3 Position Clean
High Hang
Mid Hang
Floor 
**all completed with one grip, do not set the bar down. 

5 sets x 2 reps 
**bar can be regripped btwn reps

WOD:
AMRAP in 15 min of:
5 HSPU / Inverted Box
10 T2B/Knees 2 elbows/Toes 2 KB
15 Med Ball Cleans (20/14)(14/12)(12/10)

**Advanced perform Parallette HSPU

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CrossFit WOD 2/7/18

Strength:
Deadlift
Warm-up sets: 1×10, 2×5
Work sets: 6×2

WOD:
5 RFT of:
5 Deadlifts (275/185)(225/135)(135/105)
30 Double Unders/90 singles
25 Sit-ups
20 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 2/6/18

Strength:
Back Squat
Warm-up sets:
1×10, 2×5
Work sets:
**Eccentric back squat (**5 sec decent)
5×3 reps

WOD:
4 RFT
Run 400m
50 Air Squats

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CrossFit WOD 2/5/18

Strength:
Strict Press 
Warm-up sets- 1×10, 2×5
Work sets – 5×3 reps

WOD:
10 RFT of:
Sprint 100m
Push-ups  (20)(15)(10)

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CrossFit WOD 2/3/18

PARTNER WOD:
Text your favorite workout partner!!

WOD:
AMRAP in 30 min of:
I go, you go:
3 Thrusters (75/55)(65/45)(45/35)
3 Sit-ups
3 Pull-ups
ROW 250 (1 person)

**each round increases by 3 reps
*each partner completes each exercise before moving to the next
*1 person completes the row, you can decide who

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CrossFit WOD 2/2/18

Strength:
Deadlift
Warm-up:
1×10, 1×5, 1×3
Work sets:
15 min to establish 1RM

WOD:
For time-
100 kb swings (70/53)(53/44)(44/35)
EMOM Burpees (5/4/3)

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CrossFit WOD 2/1/18

Skill:
Pistol Practice and Progression

WOD:
10 min alt EMOM
10 alt pistols / any modification needed
8 HSPU / inverted box PU

Rest 2 min

10 min alt EMOM
30 Air Squats
20 Pushups

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CrossFit WOD 1/31/18

Strength:
Squat Clean
Warm-up sets: 1×5, 2×3
Work sets: 3×2 reps & 2×1 reps

WOD:
4 RFT of:
15 Power Cleans(135/95)(115/75)(95/55)
Run 200m
15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 1/30/18

Strength:
Front Squat
Warm-up sets: 1×10, 1×5, 1×3
Work sets: 5×2 reps

WOD:
“Incredible Hulk”
AMRAP in 20 min of:
5 Deadlifts
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
(115/75)(95/55)(75/35)

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CrossFit WOD 1/29/18

Strength-
EMOM for 3 min
3 Power Snatch

Rest 2 min

Every 2 min for 6 min
2 Power Snatch
1 OHS

Rest 2 min

Every 2 min for 6 min
3 Squat Snatch

WOD:
AMRAP in 15 min of:
1 Squat Clean (225/155)(155/105)(115/75)
5 HSPU / Inverted Box PU
10 Alt Pistols / 20 Air Squats
15 Pull-ups / Banded
30 Double Unders / 60 singles

Posted in Workout of Day