The WOD

CrossFit WOD 8/17/17

Jeff Boudreaux : August 16, 2017 11:10 pm : Workout of Day

Strength:
Strict press

Warm up sets: 1×10, 1×8, 1×6

Work sets: 1×5, 1×4, 1×3, 1×2, 1×1

*Final set: 1×5 – must be more than the first work set of 5.

WOD:
“13.2-ish”
AMRAP 10 Minutes:
5 Push Presses (115/75)(95/55)(75/35)
10 pistols / (20 air squats)
15 Box Jumps (24/20)(20)

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CrossFit WOD 8/16/17

Jeff Boudreaux : August 16, 2017 11:12 am : Workout of Day

Strength:
Deadlifts
Warm-up sets- 1×10, 1×8, 1×6
Work sets- 5×3 reps

WOD:
15-10-5
KB Swings (70/53)(53/44)(44/35)
Toes 2 Bar

-then- weighted 800m Run (45/25)(25/15)(15/10)

5-10-15
KB Swings
Toes 2 Bar

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CrossFit WOD 8/15/17

Jeff Boudreaux : August 15, 2017 1:04 am : Workout of Day

Strength:
Drop snatch
Warm up sets:
1×8
1×6
1×4

Work sets:
4×3 reps
2×1 reps

AMRAP 7 Minutes:
•5 Overhead Squat (135/95)(95/65)(65/35)
•5 Box Jumps

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CrossFit WOD 8/14/17

Jeff Boudreaux : August 14, 2017 10:06 am : Workout of Day

WOD:
Every 3 min for 36 min (Adv 48 min)

Station 1- 50/35 Calorie Row

Station 2- 50 DU(100 singles) + 15 HSPU

Station 3- 400m Run

Station 4- 20 T2B + 20 Push Press (115/95)(95/65)(75/45)

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CrossFit WOD 8/12/17

Jeff Boudreaux : August 12, 2017 9:06 am : Workout of Day

WOD:
3 RFT of:
Run 800m
50 Wall Balls (20/14)(14/12)(12/10)
25 Burpees to 6″ target

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CrossFit WOD 8/11/17

Jeff Boudreaux : August 11, 2017 3:41 pm : Workout of Day

WOD:
“ABBATTE”
Run 1 mile
21 Clean & Jerk
Run 800m
21 Clean & Jerk
Run 1 mile

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CrossFit WOD 8/10/17

Jeff Boudreaux : August 10, 2017 10:25 am : Workout of Day

Strength:
Squat cleans
Warm up sets- 1×8, 1×6, 1×4

Work sets- EMOM for 10 min
*1 hang squat clean
*1 squat clean ( from ground )

WOD
27-21-15-9
Kettlebell Swings (70/53)(53/44)
Burpees
400 Meter Run

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CrossFit WOD 8/9/17

Jeff Boudreaux : August 9, 2017 9:11 am : Workout of Day

Strength:
Deadlift
Warmup sets- 1×10, 1×8,
Work sets- 4×6 reps

WOD:
AMRAP in 12 min of:
5 Deadlifts (315/225)(225/155)(135/95)
5 HSPU/Inverted Box/Hand Release

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CrossFit WOD 8/8/17

Jeff Boudreaux : August 8, 2017 11:41 am : Workout of Day

Strength:
Overhead squat:
Warm up: 1×10, 1×8, 1×6
Work sets: 4×6

WOD:
In teams of 2:
AMRAP 20 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats

*One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

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CrossFit WOD 8/7/17

Jeff Boudreaux : August 7, 2017 9:08 am : Workout of Day

Strength:
Bench Press
Warmup sets- 1×10, 1×8, 1×6
Work sets- 4 sets x 6 reps

WOD:
“Nasty Girls”
3 RFT
50 Air Squats
7 Bar Muscle-Ups/Burpees C2B/Burpee PU
10 Hang Power Cleans (135/95)(115/80)(95/65)

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