The WOD

CrossFit WOD 9/23/17

Jeff Boudreaux : September 23, 2017 1:41 am : Workout of Day

WOD:
“Bradshaw”
10 rounds of:
3 Handstand Push Ups / Inverted Box PU
6 Deadlifts (225/175)(135/85)(95/65)
12 Pull-ups
24 Double Unders / 72 singles

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CrossFit WOD 9/22/17

Jeff Boudreaux : September 22, 2017 12:08 am : Workout of Day

Strength:
Squat Clean and Jerk EMOM

Warmup sets: 1×5, 1×3 C&J (build up to starting weight)

Every 1 min for 6 min (same weight)
Complete 1 Squat Clean & 2 Split Jerks

Rest 3 min

Every 2 min for 10 min (increase as possible)
Complete 2 Squat Cleans & 1 Split Jerk  (on 2nd Clean)

WOD:
For time:
25 Med Ball Cleans(20/14)(14/12)(12/10)
25 Box Jumps (30/24)(24/20)(20/12)
25 Wall Balls(20/14)(14/12)(12/10)
25 C2B Pullups/Pullups/Banded
25 Wall Balls
25 Box Jumps
25 Med Ball Cleans

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CrossFit WOD 9/21/17

Jeff Boudreaux : September 20, 2017 8:51 pm : Workout of Day

Strength:
Strict Press
Warmup sets: 1×10, 1×8, 1×5
Work sets: 5×3 reps

WOD: On a 20 min running clock:
8 min AMRAP of:
4 DB Burpees
3 DB Squat Cleans
2 DB Thruster
1 DB Push Press
(50/30)(35-30/25-20)(25-20/15-10)

Rest 4 Min (put DBs away)

8 min AMRAP of:
Run 100m
5 T2B / K2E / Toes to KB
10 Pushups

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CrossFit WOD 9/20/17

Jeff Boudreaux : September 20, 2017 12:29 am : Workout of Day

Skill:
Pistol Practice

WOD:
“2016 CF Regional Event 4”
4 RFT:
28 Pistols, alternating legs / 50 Air Squats
15 Power Cleans (135/85) (95/55) (65/35)

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CrossFit WOD 9/19/17

Jeff Boudreaux : September 19, 2017 2:45 am : Workout of Day

Strength:
Dead Lift:

Warmup sets: 1×10, 1×8, 1×5 (not a work set)

Work sets: 5×5

WOD:
5 RFT of:
Run 200m
10 Pull-ups
10 KB Swings (70/53)(53/44)(44/35)
10 SDLHP
10 Goblet Squats

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CrossFit WOD 9/18/17

Jeff Boudreaux : September 17, 2017 11:29 pm : Workout of Day

Strength:
Back Squat
Warmup sets:
1×10, 1×8, 1×5

Work sets:
5×3 reps

WOD:
For time:
5 Bear Complex (135/85)(115/65)(95/55)
3 Burpee Box Jump Overs (24/20)
4 Bear Complex
6 Burpee Box Jump Overs
3 Bear Complex
9 Burpee Box Jump Overs
2 Bear Complex
12 Burpre Box Jump Overs
1 Bear Compl
15 Burpee Box Jump Overs

****1 rep of BEAR COMPLEX=
Power clean
Front Squat
Push Press
Back Squat
Push Press from back

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CrossFit WOD 9/16/17

Jeff Boudreaux : September 15, 2017 11:27 pm : Workout of Day

WOD: (Invictus special)
With a continuous running clock:
Complete 21-15-9 reps of:
Thrusters (95/65)(75/55)(55/35)
Bar facing over the bar burpees

-When the clock hits 12:00…

Complete 5 rounds of:
10 Deadlifts (275/185)(225/135)(135/95)
50 Double Unders / 100 singles

-When the clock hits 24:00…

Run 800m (6th street)
10 Rope climbs / 30 C2B / 40 Pull-ups
Run 800m

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CrossFit WOD 9/15/17

Jeff Boudreaux : September 15, 2017 2:06 am : Workout of Day

Strength:
Front rack complex:
1 Power Clean
1 Front Squat
1 Front rack lunge backwards ea leg
1 Squat Clean

5 sets x 2 reps through complex

WOD:
AMRAP in 20 min of:
10 Push-ups 
5 Hang Power Cleans
10 Sit-ups
5 Front Squats
10 Air Squats
(95/65)(75/55)(55/35)

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CrossFit WOD 9/14/17

Jeff Boudreaux : September 13, 2017 11:13 pm : Workout of Day

Strength:
Push Press
Warmup sets: 1×10, 2×5
Work sets: 5×3 reps (increase weight as possible)

WOD:
For time:

3 rounds of:
5 Strict Press (115/85)(95/55)(65/35)
10 Pull-ups / Banded

-then-

50 Double Unders / 100 singles

-then-

3 rounds of:
5 Push Press (135/105)(115/75)(75/45)
10 Toes to Bar / knees to elbow / toes to KB

-then-

50 Double Unders / 100 singles

-then-

3 rounds of:
5 Jerks (155/125)(135/85)(85/55)
10 Over the bar Burpees

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CrossFit WOD 9/13/17

Jeff Boudreaux : September 13, 2017 1:37 am : Workout of Day

Strength:
Deadlift
Warm-up sets: 1×10, 1×8, 1×5
Worksets: 3×5 reps, 2×3 reps, 1×5 reps (try to reach 5 reps with one of the 3 sets weight)

WOD:
AMRAP in 12 mins as you can of:
Ascending ladder 2,4,6,8…
SDLHP (115/85)(95/65)(75/55)
Pull-ups
Alternating pistols (Air Squats 3 to 1)

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