The WOD

CrossFit WOD 2/13/18

Jeff Boudreaux : February 12, 2018 11:20 pm : Workout of Day

Strength:
Snatch Grip Deadlift
Warm-up sets – 1×10, 2×5
Work sets – 8×3

WOD:
For 3 cycles complete 
AMRAP in 3 min of:
5 Deadlifts (185/125)(135/95)(95/65)
5 Lateral over bar Burpees
10 kb swings (70/53)(53/44)(44/35)

*Rest 1 min btwn cycles

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CrossFit WOD 2/12/18

Jeff Boudreaux : February 11, 2018 10:29 pm : Workout of Day

Strength:
Every 2 min for 16 min
Snatch Complex
1 Power Snatch,
1 Overhead Squat,
1 Hang Squat Snatch, 
1 Overhead Squat 

**(Bar leaves ground on Power Snatch and does not touch until after the OHS)
Increase weight as they can, but should remain light for technique
practice, and only if they can! It is a Snatch not a press!

WOD:
AMRAP in 18 min
3 HSPU / Inverted Box
6 Alt Pistol / 12 Air Squats 
9 Pull-ups / Banded
12 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 2/10/18

Jeff Boudreaux : February 10, 2018 5:36 am : Workout of Day

Sorry guys, but the community (bring a friend) WOD has been cancelled today bc there will be No coach present for today’s workout. Coach Elise is out of town and Coach Jeff was filling in but unfortunately his kids are sick. Feel free to bring a friend today (our treat) at your convenience to sweat through the WOD today with. We will see you MONDAY!

WOD:
“BRADLEY”
For time:
10 rounds
Sprint 100 meters (top of the drive)
10 Pull-ups / Banded / Jumping Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

**If it is raining then sprint 100m on the rower.

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CrossFit WOD 2/9/18

Jeff Boudreaux : February 9, 2018 12:52 am : Workout of Day

**proper plank and Hollow body rocks
http://gymnasticswod.com/content/hollow-rock
**work on rowing technique as well

WOD:
5 RFT:
Run 400m
Plank 1 min
Row 500m
10 Hollow Body Rocks

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CrossFit WOD 2/8/18

Jeff Boudreaux : February 8, 2018 12:07 am : Workout of Day

Strength:
3 Position Clean
High Hang
Mid Hang
Floor 
**all completed with one grip, do not set the bar down. 

5 sets x 2 reps 
**bar can be regripped btwn reps

WOD:
AMRAP in 15 min of:
5 HSPU / Inverted Box
10 T2B/Knees 2 elbows/Toes 2 KB
15 Med Ball Cleans (20/14)(14/12)(12/10)

**Advanced perform Parallette HSPU

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CrossFit WOD 2/7/18

Jeff Boudreaux : February 6, 2018 11:46 pm : Workout of Day

Strength:
Deadlift
Warm-up sets: 1×10, 2×5
Work sets: 6×2

WOD:
5 RFT of:
5 Deadlifts (275/185)(225/135)(135/105)
30 Double Unders/90 singles
25 Sit-ups
20 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 2/6/18

Jeff Boudreaux : February 5, 2018 11:32 pm : Workout of Day

Strength:
Back Squat
Warm-up sets:
1×10, 2×5
Work sets:
**Eccentric back squat (**5 sec decent)
5×3 reps

WOD:
4 RFT
Run 400m
50 Air Squats

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CrossFit WOD 2/5/18

Jeff Boudreaux : February 4, 2018 11:20 pm : Workout of Day

Strength:
Strict Press 
Warm-up sets- 1×10, 2×5
Work sets – 5×3 reps

WOD:
10 RFT of:
Sprint 100m
Push-ups  (20)(15)(10)

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CrossFit WOD 2/3/18

Jeff Boudreaux : February 2, 2018 11:11 pm : Workout of Day

PARTNER WOD:
Text your favorite workout partner!!

WOD:
AMRAP in 30 min of:
I go, you go:
3 Thrusters (75/55)(65/45)(45/35)
3 Sit-ups
3 Pull-ups
ROW 250 (1 person)

**each round increases by 3 reps
*each partner completes each exercise before moving to the next
*1 person completes the row, you can decide who

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CrossFit WOD 2/2/18

Jeff Boudreaux : February 1, 2018 11:46 pm : Workout of Day

Strength:
Deadlift
Warm-up:
1×10, 1×5, 1×3
Work sets:
15 min to establish 1RM

WOD:
For time-
100 kb swings (70/53)(53/44)(44/35)
EMOM Burpees (5/4/3)

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