The WOD

CrossFit WOD 12/16/17

Jeff Boudreaux : December 16, 2017 8:00 am : Workout of Day

“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

**1 mile is 8th street and back and then 4th street and back.

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

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CrossFit WOD 12/15/17

Jeff Boudreaux : December 15, 2017 12:38 am : Workout of Day

Strength:
EMOM for 5 min complete: pick load
1 power snatch
1 squat snatch 

Every 90 sec for 12 min perform:
1 Snatch
3 Snatch Pulls
5 Snatch Grip Deadlifts
*increase weight as proper form allows

WOD:
AMRAP in 15 min of:
9 DB Thrusters (40/25)(30/15)(25/10)
12 Push-ups
15 Toes to bar / Knees to elbow/ hanging knee raise

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CrossFit WOD 12/14/17

Jeff Boudreaux : December 13, 2017 11:58 pm : Workout of Day

Strength:
Overhead Squats
Warm-up sets: 2×5
Work sets: 5×3 reps 

WOD:
3 rounds for time of
Walking Lunges 100ft.
50 Air Squats
25 Burpees 

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CrossFit WOD 12/13/17

Jeff Boudreaux : December 12, 2017 11:59 pm : Workout of Day

Strength:
Deadlift from 1″ deficit-
Warm-up sets- 1×10, 1×8 
Work sets – 5×5

WOD:
AMRAP in 20 min of:
5 Pull-ups (C2B/ Pull-ups/ banded)
10 Wallballs (20/14)(14/12)(12/10)
15 KB Swings  (70/53)(53/44)(44/35)

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CrossFit WOD 12/12/17

Jeff Boudreaux : December 11, 2017 10:12 pm : Workout of Day

Strength:
Split Jerk from Rack
Warmup sets: 2×5, 1×3
Work sets: 2x3reps, 1x2reps, 2x1reps

WOD:
For time:
12 Shoulder Press (115/75)(95/55)(65/35)
12 HSPU / Inverted Box
Run 400m
12 Push Press
12 HSPU / Inverted Box
Run 400m
12 Push Jerk
12 HSPU / Inverted Box
Run 400m

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CrossFit WOD 12/11/17

Jeff Boudreaux : December 11, 2017 12:26 am : Workout of Day

Skill:
Double Under Practice

WOD:
10 RFT of:
25 Double Unders
10 Goblet Squats (53/44)(44/35)(35/20)

**Advanced must do the DU unbroken. If the DU are not completed unbroken then 15 Goblet Squats must be done that round.

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CrossFit WOD 12/9/17

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

WOD:
“Blake”
4 RFT
Overhead Walking Lunge w/ plate (45/25)
100 feet
30 Box Jumps (24/20)
20 Wall balls (20/14)(14/12)(12/10)
10 Handstand Pushups / Inverted Box PU

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CrossFit WOD 12/8/17

Jeff Boudreaux : December 8, 2017 12:55 am : Workout of Day

Strength:
Clean EMOM
EMOM for 5 min:
1 Power Clean 
1 Squat Clean (from the ground)

Rest 2 min

Every 2 min for 8 min:
1 Hang Squat Clean
1 Front Squat
1 Split Jerk

WOD:
4 RFT of:
30 Air Squats
20 DB Power Cleans (50/35)(35/25)(25/15)
10 T2B / K2E / Toes to KB 

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CrossFit WOD 12/7/17

Jeff Boudreaux : December 7, 2017 12:22 am : Workout of Day

Strength:
Pause Back Squat
(3 count in the hole)

Warmup sets: 1×10, 1×8

Work sets: 5x3reps
**usually around 60-70% of Back Squat 1RM

WOD:
EMOM for 12 min complete:
Advanced: 
7 KB Swings (70/53)
7 Burpees

Intermediate:
5 KB Swings (53/44)
5 Burpees

Beginner:
5 KB Swings (44/35)
5 Burpees 

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CrossFit WOD 12/6/17

Jeff Boudreaux : December 6, 2017 12:36 am : Workout of Day

Skill:
Pull-up Practice and Progression

WOD:
4 RFT
Run 400m
25 Wall Ball (20/14)(14/12)(12/10)
15 Pull-ups / banded

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