CrossFit WOD 4/11/17

STRENGTH:
EMOM for 5 min: pick a load
1 clean deadlift
1 hang power clean
1 hang clean & jerk (squat and split)

Rest 2 min

Every other min for 10 min:
3 hang cleans (squat)
2 Front squats
1 jerk (split)
**increase the load

Rest 2 min

EMOM for 5 min
2 Clean & jerks (squat and split)

WOD:
For time:
10 Thrusters (135/95)(95/65)(65/45)
50 Double unders / 150 singles
8 Thrusters
40 Double unders / 120 singles
6 Thrusters 
30 Double unders / 90 singles 
4 Thrusters 
20 Double unders / 60 singles 
2 Thrusters 
10 Double unders/ 30 singles 

Posted in Workout of Day

CrossFit WOD 4/10/17

Skill:
Pistol Practice and Progression

WOD:
3 RFT of:
Run 200m
5 Muscle ups / 10 Pull-ups
Run 200m
10 HSPU / 20 Inverted Box PU
Run 200m
20 Alt Pistols / 40 Air Squats

Posted in Workout of Day

CrossFit WOD 4/8/17

WOD:
“Abbate”
For time:
Run 1 mile
21 Clean & Jerks(155/105)(115/75)(95/55)
Run 800m
21 Clean & Jerks
Run 1 mile

Posted in Workout of Day

CrossFit WOD 4/7/17

Strength:
Back Squat 
Establish 1RM

WOD:
Tabata 8×20 sec of:
Wall Balls  (20/14)(14/12)(12/10)
Rest 1 min 
Pushups 
Rest 1 min
Wall Balls
Rest 1 min
Pushups

Posted in Workout of Day

CrossFit WOD 4/6/17

Strength:
Sumo Deadlift:
Warm-up sets:
1×10, 2×5
Work sets:
3×3, 2×2, 1×1

WOD:
Buy in:
Run 800m
-then-
3 rounds for time of:
10 Deadlifts (275/185)(225/135)(135/95)
50 Double Unders / 100 singles
-then-
Cash out:
Run 800m

Posted in Workout of Day

CrossFit WOD 4/5/17

Strength:
EMOM for 5 min
3 Position Snatch
-floor
-mid hang (knee)
-high hang (hip)
**pick a load

Rest 3 min

Every 2 min for 10 min
1 Power Snatch
1 OHS
1 Snatch
1 OHS
**increase as possible

WOD: (20 min)
“Helen”
Run 400m
21 Kettlebell (53/44)(44/35)
12 Pull-ups
Advanced- 5 rounds 
Intermediate- 4 rounds
Beginner- 3 rounds

Posted in Workout of Day

CrossFit WOD 4/4/17

Skill:
Double Under Practice

WOD:
“Ghost”
6 rounds of:
1 minute max cal Row
1 minute of max Burpees
1 minute of max Double Unders/ singles
1 minute Rest

**Score is cal+burpees+double unders
**If doing singles divide the singles by 3 and round up.

Posted in Workout of Day

CrossFit WOD 4/3/17

Strength:
Warm-up sets:
Thrusters: 2×5
Push Press: 1×5

6 sets of Complex: (from rack)
1 Thruster 
2 Push Press 
3 Front Squats

WOD:
“Rahoi”
AMRAP in 12 min of:
12 Box Jumps (24/20)
6 Thrusters (95/65)(75/55)(55/35)
6 Bar FACING Burpees 

Posted in Workout of Day

4/1/17

WOD:
4 RFT of:
Run 800m
20 Pull-ups
30 Sit-ups
40 Push-ups
50 Squats

Posted in Workout of Day

CrossFit WOD 3/31/17

Strength:
Back Squat
Warmup sets: 1×10, 1×8, 1×5
Work sets: 3×3, 2×1

WOD:
2 rounds for time:
Sprint 100m
25 Kettlebell Swings (70/53)(53/44)(44/35)
Sprint 100m
25 Box jumps (24/20)
Sprint 100m
25 KB SDLHP (70/53)(53/44)(44/35)
Sprint 100m
25 Burpees

Posted in Workout of Day