The WOD

CrossFit WOD 8/15/18

Jeff Boudreaux : August 14, 2018 11:19 pm : Workout of Day

STRENGTH:
Deadlift
Warmup- 1×10, 1×8, 1×5
Work sets- 2×3, 3×1, 1×3
(2-3 min btwn sets)

WOD:
15-10-5-10-15 reps for time of:
SDLHP (95/65)(75/55)(65/45)
Lateral Burpee (Over Barbell)
Pull-up / banded

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CrossFit WOD 8/14/18

Jeff Boudreaux : August 13, 2018 11:11 pm : Workout of Day

Strength:
EMOM for 15 min
Every 3 min complete
1 hang squat clean + 1 front squat + 1 push press

*work to heaviest possible set
*this is not a jerk but a push press

WOD:
3 RFT:
3 Power Cleans (185/125)(135/95)(115/65)
6 HSPU (45/25 plates)(flat)(inverted)
9 Wall ball (20/14) (14/12) (12/10)

Rest 2 min (adjust weights)

3 RFT:
3 Push Press (155/105) (115/75) (95/45)
6 Box Jumps (30) (24) (20)
9 T2B / knees to elbow / toes to KB

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Crossfit WOD 8/13/18

Jeff Boudreaux : August 12, 2018 10:39 pm : Workout of Day

WOD Warmup:
3×5 Squat Snatch
*Do not go crazy heavy this is to warm the movements up for the WOD.
-1 set below the WOD weight
-1 set at the WOD weight
-1 set above the WOD weight

WOD:
30 min alternating EMOM btwn
5 Power Snatch (135/85) (95/55) (65/35)
5 Overhead Squats
Double Unders (50) (30) (singles the whole min)

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CrossFit WOD 8/11/18

Jeff Boudreaux : August 10, 2018 9:41 pm : Workout of Day

WOD:
“Partner Bulger”
10 Rounds for time:
Run 200m together
10 C2B Pull-ups / Pull-ups
10 Front Squats (135/95)(115/75)(95/65)
10 HSPU / Inverted Box Pushups
*Alternate as needed but 1 person works at a time.

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CrossFit WOD 8/10/18

Jeff Boudreaux : August 10, 2018 12:57 am : Workout of Day

Strength:
Establish 1RM Front Squat

Warmup before: 1×10, 2×5 (add weight), 2×3 (add weight)

WOD:
For 5 rounds:
AMRAP in 4 min of:
1 Deadlift
1 Clean
1 Front Squat
1 Jerk
(185/125) (135/85) (95/55)

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CrossFit WOD 8/9/18

Jeff Boudreaux : August 8, 2018 10:37 pm : Workout of Day

Strength:
With a 22 min running clock:
EMOM for 10 min every 2 min
2 Power Snatches + 1 OHS

Rest 2 min

EMOM for 10 min every 2 min
2 Squat Snatches

*Increase weight as possible.

WOD:
30-20-10
Burpee Box Jump Overs
Alt arm DB Snatch
Sit-ups

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CrossFit WOD 8/8/18

Jeff Boudreaux : August 8, 2018 12:30 am : Workout of Day

STRENGTH:
Warm up-
Back Squat 2×10
–then–
Weighted Forward Lunges 2×10 (5 ea leg)

Squat Complex 5 sets x 3 reps
1 rep = 1 Pause Back Squat (2 count), Forward Lunge ea Leg (step forward
not back ward), 1 Back Squat (no pause)

*Increase weight as possible for good posture and proper lunges

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

*stagger the students
*every student uses the RX weight unless for some reason it is impossible to perform correctly and efficiently

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CrossFit WOD 8/7/18

Jeff Boudreaux : August 6, 2018 11:42 pm : Workout of Day

STRENGTH:
Block Pulls-
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 Goblet Squats (70/53)(53/44)(44/35)
Run 200m
20 Handstand Pushups
Run 200m
10 Deadlifts (315/205)(275/165)(225/125)

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Crossfit WOD 8/6/18

Jeff Boudreaux : August 5, 2018 10:54 pm : Workout of Day

Skill:
Free Handstand Hold/Walk Progression

WOD:
3 rounds of:
In 2 min:
Row 200m
Max rep HSPU / Hand release Push-up
REST 1 MIN

In 2 min:
50 Double Unders / 50 singles
Max rep Pistols / Air Squat
REST 1 MIN

In 2 min:
Run 200m
Max rep Pull-up
REST 1 MIN

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CrossFit WOD 8/4/18

Jeff Boudreaux : August 4, 2018 1:05 am : Workout of Day

Partner WOD:
On a 28-minute clock for max reps:
0:00-2:00 Handstand push-ups
2:00-4:00 Partner 2
4:00-6:00 Push Press
6:00-8:00 Partner 2
8:00-10:00 Double Unders
10:00-12:00 Partner 2
12:00-14:00 OHS
14:00-16:00 Partner 2
16:00-18:00 Toes 2 Bar
18:00-20:00 Partner 2
20:00-22:00 Power Clean
22:00-24:00 Partner 2
24:00-26:00 Burpees
26:00-28:00 Partner 2

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