The WOD

CrossFit WOD 10/18/17

Jeff Boudreaux : October 18, 2017 1:30 pm : Workout of Day

Strength:
Establish Strict Press 1RM

Warmup sets: 1×10, 1×5, 2×3 

WOD:
20 min EMOM alternating btwn:
-5 Bar Muscle-Ups / 10 Pull-ups
-10 Push Press (115/85)(95/65)( 65/45)
-15/12 Calorie Row
-20 Wall Ball (20/14)(14/12)(12/10)
-Double Unders (60/40/Singles entire minute)

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CrossFit WOD 10/17/17

Jeff Boudreaux : October 18, 2017 1:27 pm : Workout of Day

Strength:
Complex-
1 Clean Grip Deadlift
1 Full Squat Clean
1 Front Squat
= 1 rep

*keep grip on bar throughout entire complex

8 sets x 2 reps 

WOD:
5 rounds of:
1 min of Front Squat(135/105)(95/65)(65/35)
1 min of Box Jumps (30/24)(24/20)(20/12)
Rest 2 min

* Perform this like FGB moving from 1 station to the next with a running clock.

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CrossFit WOD 10/16/17

Jeff Boudreaux : October 16, 2017 12:20 am : Workout of Day

Strength:
Overhead Squats
Warmup sets: 1×10, 2×5
Work sets: 5×3 reps (3 min btwn sets)

WOD:
AMRAP in 20 min of:
3 snatches (135/105)(95/65)(65/35)
6 clean & jerks
9 C2B / Pull-ups / banded
Run 200m

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CrossFit WOD 10/14/17

Jeff Boudreaux : October 14, 2017 8:27 am : Workout of Day

WOD:
“Kelly”
5 RFT of:
Run 400m
30 box jumps (24/20)(20)
30 wall balls (20/14)(14/12)(12/10)

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CrossFit WOD 10/13/17

Jeff Boudreaux : October 12, 2017 8:34 pm : Workout of Day

Skill:
Pull-up Progression and Practice

WOD:
In 15 mins complete:
200 Double Unders / 400 singles
then in the remaining time:
AMRAP of:
2 Bar Muscle-ups / 4 C2B / 6 pull-ups
4 Handstand Push-ups / 8 inverted box PU
8 Alternating Pistols / 16 air squats

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CrossFit WOD 10/12/17

Jeff Boudreaux : October 12, 2017 12:16 am : Workout of Day

Strength:
Push Press
Warm-up sets- 
1×10, 2×5

Work sets:
3×3, 2×2, 1×1

WOD:
3 RFT of:
Run 400m
10 Clean & Jerk (135/95)(115/75)(95/65)
10 Lateral Burpees over bar 

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CrossFit WOD 10/11/17

Jeff Boudreaux : October 10, 2017 11:42 pm : Workout of Day

Strength:
Warm-up sets: 
Front Squat: 2×10

Complex:
1 Front Squat 
1 backwards lunge ea leg
=1 rep

Work sets: 
Every 3 min for 15 min complete 5 reps of the complex

WOD:
For time:
21-15-9
Wall Balls (20/14)(14/12)(12/10)
Pull-ups
Thruster (95/65)(75/45)(55/35)
Box Jump (24/20)
KB Swings (70/53)(53/44)(44/35)

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CrossFit WOD 10/10.2017

Jeff Boudreaux : October 10, 2017 12:15 pm : Workout of Day

Strength:
Every 2 min for 6 min
2 hang squat snatches
1 Squat snatch from Ground

Rest 2 min

Every 2 min for 6 min
1 hang squat snatch
1 Squat Snatch from Ground

Rest 2 min

EMOM for 5 min
1 Squat Snatch from Ground

WOD:
5 rounds of:
AMRAP in 3 min of:
3 Power Snatches (135/105)(95/75)(75/55)
6 Jumping Switch Lunges
9 Pushups
Rest 1 min btwn rounds

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CrossFit WOD 10/9/17

Jeff Boudreaux : October 9, 2017 12:58 am : Workout of Day

Strength:
Warmup:
Regular dead lift- 1×10, 1×8, 1×5

Work sets: (2-3 min rest btwn sets)
Dead Lift from blocks (weights)
5×5
**start the pull from just below knee caps
**use weights to stack up the barbell to knee cap

WOD:
For time:
Run 800m
20 Deadlift (225/135)(135/85)(95/55)
20 Pullups
20 KB Swings (70/53)(53/44)(44/35)
20 Burpees
Run 400m
10 Deadlift (275/185)(185/125)(135/85)
10 C2B / Pullups
10 KB Swings
10 Burpees
Run 200m
5 Deadlift (315/225)(225/175)(185/105)
5 Muscle-Ups / C2B / Pullups
5 KB Swings
5 Burpees

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CrossFit WOD 10/7/17

Jeff Boudreaux : October 7, 2017 1:07 am : Workout of Day

Partner WOD-

AMRAP 7 min:
20 Wall Balls (20/14) (14/12) (12/10)
20 Pull Ups

-Rest 1min-

AMRAP 7 min:
(20/14) cal Row
20 Toes 2 Bar / knees to elbow / Toes 2 KB

-Rest 1min-

AMRAP 7 min:
20 KB swings (70/53) (53/44) (44/35)
50 Double Under

*Partner 1 starts with 20 Wall Balls, while Partner 2 does 20 Pull Ups.
This is 1 round. When both are done they will switch and continue to do
so for 7 minutes. Both will rest for a minute, then continue into Rowing
and T2B for 7 min then rest 1 min before the final 7 min of KBS and DU.

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