The WOD

CrossFit WOD 11/29/17

Jeff Boudreaux : November 29, 2017 12:28 am : Workout of Day

Strength:
Sumo Deadlift 
Warmup sets: 1×10, 2×5,
Work sets: 3×3, 3×1

WOD:
Every 3 min complete 2 rounds of:
4 Deadlift (315/215)(275/175)(185/85)
4 Box Jumps (30/24)(24/20)(20)

*add 2 reps to each exercise every round
*continue until you can no longer complete both rounds within the 3 min time cap

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CrossFit WOD 11/28/17

Jeff Boudreaux : November 27, 2017 11:09 pm : Workout of Day

Strength:
Strict Press
Warmup sets: 1×10, 2×5,
Work sets: 5×3 reps

WOD:
For time:
50 Wall Balls (20/14)(14/12)(12/10)
Run 400m
50 Push-ups
Run 400m
50 Push Press (65/55)(55/45)(45/35)
Run 400m
50 Air Squats
Run 400m

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CrossFit WOD 11/27/17

Jeff Boudreaux : November 27, 2017 12:09 am : Workout of Day

Strength:
5 sets of:
Hulk Complex
5 Deadlift 
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squat
*completed without dropping the bar

*increase weight each set as possible
*rest 2-3 min btwn sets

WOD:
CrossFit Open 12.1
AMRAP in 7 min of:
BURPEES

*chest must touch the ground, must stand all the way up and feet must leave the ground.
*CHEST MUST TOUCH THE GROUND

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CrossFit WOD 11/25/17

Jeff Boudreaux : November 25, 2017 1:22 am : Workout of Day

WOD:
“Omar”
For time:
10 Thrusters (95/65)(65/45)(45/35)
15 Bar-facing burpees
20 Thrusters
25 Bar-facing burpees
30 Thrusters
35 Bar-facing burpees

“U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents Maria and Pablo, sister Marisel, and brothers Pablo and Javier.”

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CrossFit WOD 11/24/17

Jeff Boudreaux : November 23, 2017 11:42 pm : Workout of Day

**Reminder that there is no 6am class and no evening classes today. The gym closes at 1pm. Noon class is the only CF class for the day. Gym opens at 930.

Skill:
Double Under Practice

WOD:
For time:
Run 400m
20 KB Swings (70/53)(53/44)(44/35)
20 Pull-ups (C2B/Pull-ups/Banded)
20 Goblet Squats (70/53)(53/44)(44/35) 
Run 400m
15 KB Swings
15 Pull-ups 
15 Goblet Squats 
Run 400m 
10 KB Swings 
10 Pull-ups
10 Goblet Squats
Run 400m
5 KB Swings
5 Pull-ups
5 Goblet Squats

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CrossFit WOD 11/22/17

Jeff Boudreaux : November 22, 2017 12:41 am : Workout of Day

Strength:
CrossFit Total 1:
-10 min to Establish highest 1 rep Back Squat
-10 min to Establish highest 1 rep Shoulder Press
-10 min to Establish highest 1 rep Deadlift

WOD:
Diane loves Burpees
21-15-9 reps for time of:
Deadlift (225/155)(185/115)(135/75)
Handstand Push-ups / Inverted Box PU 
Burpees

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11/21/17

Jeff Boudreaux : November 21, 2017 12:13 am : Workout of Day

Strength:
Floor Press
Warm-up sets: 1×10, 1×8
Work sets: 5×5

WOD:
5 RFT
Run 200m
20 Hand Release Push-ups / Push-ups 
20 Box Jumps (30/24)(24/20)(20)

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CrossFit WOD 11/20/17

Jeff Boudreaux : November 20, 2017 12:43 am : Workout of Day

Strength:
CF Olympic Weightlifting Total

Snatch:
Warm-up: 2×5, 2×3
Work sets: 3 attempts at a 1RM

Clean & Jerk:
Warm-up: 2×5, 2×3
Work sets: 3 attempts at a 1RM

WOD:
“Grace”
Clean & Jerk
30 reps for time
(135/95)(95/65)(75/55)

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CrossFit WOD 11/18/17

Jeff Boudreaux : November 18, 2017 1:00 am : Workout of Day

WOD:
“Lumberjack 20”

20 Deadlifts (275lbs/185lbs)
Run 400m
20 KB swings (2pood/1.5pood)
Run 400m
20 Overhead Squats (115lbs/75lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″/20″)
Run 400m
20 DB Squat Cleans (45lbs/30lbs each)
Run 400m

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Crossfit WOD 11/17/17

Jeff Boudreaux : November 17, 2017 1:37 am : Workout of Day

Strength:
Sumo deadlift
Warmup- 1×10, 2×5
Work sets- 3×3, 2×2, 1×1

WOD:
Rounds for time
Run 400m 
20 KB swings
15 SDLHP 
10 Goblet squats 

Advanced: 5 rounds
Intermediate: 4 rounds
Begineer: 3 rounds

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