The WOD

CrossFit WOD 6/26/17

Jeff Boudreaux : June 25, 2017 11:37 pm : Workout of Day

Strength:
Every 3 min for 18 min complete:
“The Big Clean Complex”

WOD:
“The BIG Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans (185/135)(135/85)(95/55)
6 Hand Release Pushups
9 Air Squats

*Rest 1 min btwn rounds

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CrossFit WOD 6/24/17

Jeff Boudreaux : June 24, 2017 12:06 am : Workout of Day

WOD:
3 RFT:
50 Air Squats
Run 100m
40 Ab mat Sit-ups 
Run 100m
30 KB Swings (70/53) (53/44) (44/35)
Run 100m
20 Box Jumps (30/24) (24/20) (20/12)
Run 100m
10 Burpee Pull-ups 
Run 100m

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CrossFit WOD 6/23/17

Jeff Boudreaux : June 22, 2017 11:52 pm : Workout of Day

Skill:
Double Under Practice

WOD:
5x AMRAP in 3 min of:
24 Double Unders
12 Alt DB Snatch (60/45)(50/30)(30/15)
6 Burpees 

*Rest 2 min btwn sets

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CrossFit WOD 6/22/17

Jeff Boudreaux : June 21, 2017 11:13 pm : Workout of Day

Strength:
Snatch Balance
Warm-up sets: 1×10(barbell), 2×5
Work sets: 3×3, 2×2

WOD: (25 min time cap)
21-18-15-12-9 reps for time of:
Power Snatch (95/65) (75/55) (45/35)
Wall Ball (20/14) (14/12) (12/10)
T2B/Knees To Elbow/Hanging Knee Raises

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CrossFit WOD 6/21/17

Jeff Boudreaux : June 20, 2017 11:27 pm : Workout of Day

Strength:
Klokov Press 5×5

WOD:
For time:
Run 400m
10 Push Press (155/115) (115/85) (95/55)
20 C2B/ pull-ups / banded
40 Walking Lunges
80 Double Unders / 160 singles
Run 400m
10 Push Press
20 C2B / pull-ups / banded
40 Walking Lunges
80 Double Unders / 160 singles
Run 400m

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CrossFit WOD 6/20/17

Jeff Boudreaux : June 19, 2017 11:56 pm : Workout of Day

Strength:
Snatch Grip Deadlift
Warmup sets- 1×10, 1×8, 1×5
Work sets- 5×3

WOD:
For time:
30 Snatch Grip Deadlifts (135/85)
Run 400m (4th st)
20 Deadlifts (225/155)
Run 600m (5th st)
10 Sumo Deadlifts (315/215)
Run 800m (6th st)

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CrossFit WOD 6/19/17

Jeff Boudreaux : June 18, 2017 11:45 pm : Workout of Day

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

WOD:
“Jenny”
AMRAP in 20 min of:
20 OHS (45/35)
20 Back Squats (45/35)
Run 400m

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CrossFit WOD 6/17/17

Jeff Boudreaux : June 16, 2017 11:40 pm : Workout of Day

WOD:
7 rds for time:
12 Thrusters (75/55)
9 Toes to bar
Run 200m holding plates (20/10)
**2-10s or 1-10 (the ones with handles)

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CrossFit WOD 6/16/17

Jeff Boudreaux : June 15, 2017 11:19 pm : Workout of Day

Strength:
Bench Press
Warm-up sets- 1×10, 1×8, 1×5
Work sets- 5×3 reps

WOD:
5 rounds, each for time:
50 Double Unders
7 Squat Cleans (135/95)(95/65)(65/45)
7 Shoulder to Overhead
7 Burpees

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CrossFit WOD 6/15/17

Jeff Boudreaux : June 14, 2017 10:34 pm : Workout of Day

Skill:
Pistol

WOD:
8 Rounds For Time:
Run 100m
5 Pull-Ups / 5 HSPU
10 Push Ups / 8 Pistols
15 Squats / 12 Pull-ups
Run 100m
Rest 30 seconds (MANDATORY!!)

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