CrossFit WOD 7/11/17

Strength:
Squat Complex 5 sets x 3 reps

**1 rep = 1 Pause Back Squat (3 count at bottom), Forward Lunge ea Leg (step forward not back ward), 1 Back Squat (no pause)

WOD:
AMRAP in 1 minute of each exercise: 

Rest 1 min btwn exercises to help force max effort for 1 min of exercise
Back Squat 75/45
AbMat Situps
Row for cal
Toe 2 Bar
SDLHP 75/45
Wall Ball 20/14
Double Unders
Thrusters 75/45

Posted in Workout of Day

CrossFit WOD 7/10/17

Strength:
Every other min for 10 min
1 Squat Clean
1 Shoulder Press
1 Push Press
1 Push Jerk

Rest 2 min

EMOM for 5 min
1 Power Clean
3 Split Jerks

WOD:
For time:
3 rounds of:
3 Shoulder Press (135/95)(115/75)(95/55)
10 Burpees

–Rest 1 min–

3 rounds of:
4 Push Press
20 Box Jumps (30/24)(24/20)(20/12)

–Rest 1 min–

3 rounds of:
5 Jerks
30 Air Squats

Posted in Workout of Day

CrossFit WOD 7/8/17

WOD:
“WHITTEN”
5 RFT of:
22 KB Swings (70/53)(53/44)(44/35)
22 Box Jumps (24/20)(20)
Run 400m
22 Burpees
22 Wall Balls (20/14)(14/12)(12/10)

“Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.”

Posted in Workout of Day

CrossFit WOD 7/7/17

Strength:
Every other min for 8 min (4 sets)
2 Power Snatch
1 Hang Squat Snatch
2 OHS

Rest 2 min

Every other min for 8 min (4 sets)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

WOD:
Run 800m 
10 Squat Snatches
(155/105) (105/75) (75/55) 
10 Ring Muscle-ups /12 C2B /15 Pull-ups
Run 400m 
5 Squat Snatches  
5 Ring Muscle-ups /6 C2B /10 Pull-ups
Run 200m

Posted in Workout of Day

CrossFit WOD 7/6/17

Strength:
Shoulder Press- 5x5reps (build up)
Push Press- 5x3reps (build up)
Split Jerk- 5x1rep (build up)

WOD:
“DT”
5 rounds for time:
12 Deadlifts 
9 Hang Power Cleans
6 Push Jerks
(155/105)(115/75)(95/55)

Posted in Workout of Day

CrossFit WOD 7/5/17

Skill:
Max Height Box Jump

WOD:
“Barbara”
5 rounds, each round for time, of:
20 Pull-ups
30 Push-ups
40 Sit-up
50 Air Squats

*Rest 3 mins between each round.
*Add all rounds together for total time
*Do not include your rest in the time.

Posted in Workout of Day

CrossFit WOD 7/3/17

Strength:
Block Pulls
(Deadlift from blocks)
Warm-up: 1×10, 1×8, 1×5
Work sets: 2×5, 3×3

WOD:
For time: 
50 KB Swings (70/53) (53/44) (44/35)
Run 200m
40 Pullups
Run 200m
30 KB Goblet Squats(70/53)(53/44)(44/35)
Run 200m
20 Handstand Pushups
Run 200m
10 Deadlifts(315/215)(275/165)(185/125)

Posted in Workout of Day

CrossFit WOD 7/1/17

WOD:
3 RFT of:
40 Push-ups
30 Wall balls (20/14)(14/12)(12/10)
20 Power Snatches(135/85)(95/65)(65/35)
10 OHS
Posted in Workout of Day

CrossFit WOD 6/30/17

Strength:
Strict Press
Warmup- 1x10reps, 1x8reps
Work sets- 5×3 reps (increase weight)

WOD:
“Shoulders Gone Bad”
3 rnds
1 min Thruster (65/55)
1 min Sit-Ups (Advanced V-ups)
1 min Shoulder to Overhead (65/55)
1 min Double Unders (singles divide / 3)
1 min Row for Calories

Posted in Workout of Day

CrossFit WOD 6/29/17

Strength:
Front Rack EMOM
-Every 3 min for 18 min complete:
1 Squat Clean
3 Front Rack Lunges (alt starting legs)
5 Front Squat

WOD:
AMRAP in 20 mins of:
5 T2B / K2E / Toes to Kettlebell
10 Goblet Squats (70/53)(53/44)(44/35)
15 KB SDLHP (70/53)(53/44)(44/35)
20 Pushups / Hand Release Advanced
25 Double Unders / 50 Singles

Posted in Workout of Day