The WOD

CrossFit WOD 10/10.2017

Jeff Boudreaux : October 10, 2017 12:15 pm : Workout of Day

Strength:
Every 2 min for 6 min
2 hang squat snatches
1 Squat snatch from Ground

Rest 2 min

Every 2 min for 6 min
1 hang squat snatch
1 Squat Snatch from Ground

Rest 2 min

EMOM for 5 min
1 Squat Snatch from Ground

WOD:
5 rounds of:
AMRAP in 3 min of:
3 Power Snatches (135/105)(95/75)(75/55)
6 Jumping Switch Lunges
9 Pushups
Rest 1 min btwn rounds

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CrossFit WOD 10/9/17

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

Strength:
Warmup:
Regular dead lift- 1×10, 1×8, 1×5

Work sets: (2-3 min rest btwn sets)
Dead Lift from blocks (weights)
5×5
**start the pull from just below knee caps
**use weights to stack up the barbell to knee cap

WOD:
For time:
Run 800m
20 Deadlift (225/135)(135/85)(95/55)
20 Pullups
20 KB Swings (70/53)(53/44)(44/35)
20 Burpees
Run 400m
10 Deadlift (275/185)(185/125)(135/85)
10 C2B / Pullups
10 KB Swings
10 Burpees
Run 200m
5 Deadlift (315/225)(225/175)(185/105)
5 Muscle-Ups / C2B / Pullups
5 KB Swings
5 Burpees

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CrossFit WOD 10/7/17

Jeff Boudreaux : October 7, 2017 1:07 am : Workout of Day

Partner WOD-

AMRAP 7 min:
20 Wall Balls (20/14) (14/12) (12/10)
20 Pull Ups

-Rest 1min-

AMRAP 7 min:
(20/14) cal Row
20 Toes 2 Bar / knees to elbow / Toes 2 KB

-Rest 1min-

AMRAP 7 min:
20 KB swings (70/53) (53/44) (44/35)
50 Double Under

*Partner 1 starts with 20 Wall Balls, while Partner 2 does 20 Pull Ups.
This is 1 round. When both are done they will switch and continue to do
so for 7 minutes. Both will rest for a minute, then continue into Rowing
and T2B for 7 min then rest 1 min before the final 7 min of KBS and DU.

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CrossFit WOD 10/6/17

Jeff Boudreaux : October 6, 2017 12:28 am : Workout of Day

Strength:
Deadlift
Warm up sets: 1×10, 1×8, 1×5, 1×3
Work sets: 5×2 reps
*use warmup sets to increase to work set weight

WOD:
As many reps in 18 mins as you can of:

Box Jump 1 min (30/24)(24/20)(20/12)
Sumo DLHP 1 min (115/85)(95/65)(75/55)
Sit ups 1 min
Box Jump 2 mins
Sumo DLHP 2 mins
Air Squats 2 mins
Box Jump 3 mins
Sumo DLHP 3 mins
Burpees 3 mins

*no transfer time, just a continuous clock

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CrossFit WOD 10/5/17

Jeff Boudreaux : October 4, 2017 10:00 pm : Workout of Day

Strength Complex: (30 min)
Warm up sets:
2×5 squat snatch
-then-
2×5 OHS
-then-
Work sets:
6 sets x 2 reps of Snatch Complex

Complex:
-Power Snatch from Ground
-Overhead Squat
-Hanging Squat Snatch
-Overhead Squat
= 1 rep

*Do not break your grip during rep
*use light enough weight to not have to reset grip
*you can adjust your grip btwn rep 1 & 2 but not within the rep
*rest 2 min btwn sets

WOD: (7 min)
CrossFit Open 16.3
AMRAP in 7 min of:
10 Power Snatches (75/55)(65/45)(45/35)
3 Bar Muscle Ups / 5 C2B / 5 Pull-ups

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CrossFit WOD 10/4/17

Jeff Boudreaux : October 4, 2017 12:05 am : Workout of Day

Skill:
Handstand Pushup Progression

WOD:
For time:
Run 800m (6th street)
— then —
5 rounds of:
10 Wall Balls (20/14)(14/12)(12/10)
3 HSPU / 4 Inverted Box / 6 Push-ups
— then —
Run 600m (5th street)
— then —
4 rounds of:
10 Wall Balls
4 HSPU / 5 Inverted Box / 8 Push-ups
— then —
Run 400m (4th street)
— then —
2 rounds of:
10 Wall Balls
5 HSPU / 6 Inverted Box / 10 Push-ups

**advanced perform strict HSPU as long and often as possible. 

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CrossFit WOD 10/3/17

Jeff Boudreaux : October 3, 2017 12:44 am : Workout of Day

Strength:
EMOM for 10 min
3 position clean (squat)
-from floor
-from knee (mig hang)
-from high thigh (high hang)

WOD:
EMOM for 5 minutes
3 Power Cleans then remainder of the minute AMRAP push-ups
(score=total PU)
(135/105)(95/75)(75/55)

Rest 2 min

EMOM for 5 minutes
2 Power Cleans then remainder of the minute AMRAP air squats
(score=total AS)
(155/115)(115/85)(95/65)

Rest 2 min

EMOM for 5 minutes
1 Power Clean then remainder of the minute AMRAP burpees
(score=total Burpees)
(185/125)(135/95)(105/75)

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CrossFit WOD 10/2/17

Jeff Boudreaux : October 1, 2017 11:24 pm : Workout of Day

Strength:
Warmup sets:
1×5 Shoulder Press
1×5 Jerk

Work sets:
**2 Shoulder Presses +1 Jerk = 1 rep
6 sets x 2 reps

WOD:
AMRAP in 16 min
5 S2O (135/115) (115/95) (95/65)
10 Hang Power Cleans
15 Box Jumps (24/20)(20)
50 Double Unders / 100 singles

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CrossFit WOD 9/29/17

Jeff Boudreaux : September 29, 2017 11:13 am : Workout of Day

Strength:
Pause Front Squat
*build to heavy single
*3 count pause at bottom

-followed by-

Front Squat
*build to heavy single

WOD:
“Double Over”
AMRAP in 8 min of:
15 Ab Mat Sit-ups
30 Double Unders

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CrossFit WOD 9/28/17

Jeff Boudreaux : September 27, 2017 10:10 pm : Workout of Day

Strength:
EMOM for 6 min
1 High Hang Snatch (Hips)
1 Mid Hang Snatch (top of knee)
1 Snatch from Ground
*all squat snatches
*keep the weight really light and work on speed under the bar and weight in midfoot

Rest 3 min

Every 3 min for 15 min
1 Power Snatch
1 Squat Snatch
*Increase weight every round as possible

WOD: (20 min time cap)
For time:
Run 800m (6th st)
10 Snatches
Run 400m (stop sign)
20 Cleans
Run 200m (white fence)
30 Deadlifts
(135/95)(95/75)(75/55)

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