The WOD

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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CrossFit WOD 8/5/17

Jeff Boudreaux : August 5, 2017 1:22 am : Workout of Day

WOD:
“NUTTS”
10 handstand push-ups
15 deadlifts (255/175 – 155/105 – 95/55)
25 box jumps (30/24/20)
50 pull-ups, banded, jumping
100 wall balls (20/14/10)
200 double unders / 400 single unders
400m weighted run (45lb/25lb/10lb plate)

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CrossFit WOD 8/4/17

Jeff Boudreaux : August 4, 2017 10:11 am : Workout of Day

Strength:
Front Squat
Warmup sets – 1×10, 1×8, 1×6
Work sets – 4×6 reps

WOD:
3 RFT
8 Front Squats
12 Toes 2 Bar
Run 400m
**Advanved 4 rounds

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CrossFit WOD 8/3/17

Jeff Boudreaux : August 3, 2017 9:15 am : Workout of Day

Strength:
Power clean
EMOM X6
*Clean pull (shrug)
*hang power clean
*power clean

(Work around 50%-60% of 1rm. Not supposed to be heavy, work on form)

—rest 1 min—-

EMOMx6
1 power clean
Climb in weight to find a heavy single

WOD: AMRAP 7
Ascending ladder for 7 mins of:
1 power clean & 10 push ups
*make sure chest hits floor*
2 power cleans & 10 push ups
3 power cleans & 10 push ups
4 …..
5 …..
*power cleans increase by 1 every time 10 push ups completed*

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CrossFit WOD 8/2/17

Jeff Boudreaux : August 2, 2017 9:10 am : Workout of Day

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

WOD:
3 RFT:
Run 400m
15 Deadlifts (225/155)(155/105)(115/65)
50 Double Unders / 100 singles

**Advanced complete 4 rounds.

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CrossFit WOD 8/1/17

Jeff Boudreaux : July 31, 2017 10:57 pm : Workout of Day

Strength:
Front squat
Warm up:
1×12 *light*, 1×10, 1×8
Work sets:
2×5, 3×3
*increase weight each set if possible*

WOD:
3 RFT
10 front squat (185/135)(135/95)(95/65)
20 C2B/pullups/banded or jumping pullups
50 DU / 100 single unders

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CrossFit WOD 7/29/17

Jeff Boudreaux : July 29, 2017 12:33 am : Workout of Day

WOD:
“Loredo”
6 RFT
24 Air Squats
24 Push-ups
24 Walking Lunges
Run 400m

“U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.”

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CrossFit WOD 7/26/17

Jeff Boudreaux : July 25, 2017 11:38 pm : Workout of Day

Strength:
SPLIT Jerk

Warm-up sets- 2×5, 1×3

Work sets- 2×3, 3×1 (Work to heaviest weight possible for 1)

WOD:

Buy in = Run 400m

Start on the next full min of:
EMOM as long as you can of:
3 Power Cleans (155/115)(135/95)(95/65)
3 Front Squats
3 Jerks

Post total completed rounds
Goal would be 6-10

Buy out =

under 6 rounds completed = Run 1600m (8th street)
6-10 rounds complted = Run 800m
(6th street)
More than 10 rounds = Run 400m
(4th street)

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