CrossFit WOD 1/24/17

Skill:
Double Under Practice

WOD:
2 rounds, 1 min per station
Air Squat
Push Up
Pull up
Box Jump (24/20)
Row Cal
Double Unders (everyone tries doubles)
Burpees 
Sit ups
Rest 1 min

Posted in Workout of Day

CrossFit WOD 1/23/17

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

WOD:
AMRAP in 20 min of:
5 Med ball cleans 
5 Wall Balls
Run 100m
10 Med Ball cleans 
10 Wall Balls 
Run 100m
15 Med Ball Cleans 
15 Wall Balls
Run 100m
Etc…

Posted in Workout of Day

CrossFit WOD 1/21/17

WOD:
For time:
5 rounds of:
5 Pull ups / banded
10 Pushups
15 Squats

4 rounds of:
10 HSPU / Inverted Box PU
20 KB Swings (70/53)(53/44)(44/35)

3 rounds of:
15 Box Jumps (30/24)(24/20)(20)
15 Toes to Bar / knees to elbow

2 rounds of:
30 Wall Balls (20/14)(14/12)(12/10)
30 Sit ups

1 round of:
50 Burpees 

Posted in Workout of Day

CrossFit WOD 1/20/17

Strength:
Back Squat Complex

WOD:
“Fran”
21-15-9
Thrusters (95/65)(75/45)(55/35)
Pullups / banded / jumping

Posted in Workout of Day

CrossFit WOD 1/19/17

Strength:
“THE BIG CLEAN COMPLEX”

WOD:
“The Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans (135/95) (115/75) (95/55)
6 Pushups
9 Air Squats

**Rest 1 min btwn rounds

Posted in Workout of Day

CrossFit WOD 1/18/17

Skill:
Pull-up Practice and Progression

WOD:
AMRAP in 18 min of:
4 Bar Muscle Ups / 6 Pull ups
8 Power Snatches (115/75)(95/55)(65/35)
16 Box Jumps (24/20)

Posted in Workout of Day

1/17/17

Strength:
Push Press
Warmup sets: 1×10, 1×8, 1×5
Work sets: 5×3 reps

WOD:
7 RFT of:
7 Push Jerks (155/105)(115/75)(95/55)
7 C2B / Pull-ups / banded 
7 Burpees

Posted in Workout of Day

CrossFit WOD 1/16/17

Strength:
Deficit Deadlift
Warmup sets: 1×10, 1×5, 1×3
Work sets: 5×5

WOD:
5 RFT:
50 Double Unders / 100 singles
10 Goblet Lunges
10 Kettlebell Swings 
10 Goblet Squats 
10 KB SDLHP 
(70/53)(53/44)(44/35)

Posted in Workout of Day

CrossFit WOD 1/14/17

WOD:
“Bulger”
10 RFT
Run 100m
7 C2B Pullups / 10 Pullups
7 Front Squats (135/85)(115/65)(75/35)
7 HSPU / Inverted Box PU 

“Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.”

Posted in Workout of Day

CrossFit WOD 1/13/17

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

WOD:
12-9-6-3
Snatch (135/85)(95/65)(65/35)
T2B / knees to elbow / toes to KB 
Run 200m btwn

Posted in Workout of Day