The WOD

CrossFit WOD 7/21/17

Jeff Boudreaux : July 21, 2017 12:04 am : Workout of Day

Strength:
Warmup: Strict Press 1×10
        Push Press 2×5
Work sets:
1 Strict Press + 2 Push Press = 1 rep
5 sets x 3 reps

WOD:
10, 9, 8… 2, 1 of:
DB Thrusters (50/35) (40/25) (30/15)
DB Burpees
Box Jumps (30/24) (24/20) (20/12)

**DB Burpee= Dbs down, feet out, chest down, feet in, stand up w/ dbs (no jump needed)

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CrossFit WOD 7/20/17

Jeff Boudreaux : July 20, 2017 9:04 am : Workout of Day

Strength:
Deadlift
Warm-up sets- 1×10,
Work sets- 3×5,

WOD:
5 RFT of:
Run 200m
5 Deadlifts (275/185)(225/135)(135/85)
10 Pull-ups
15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/19/17

Jeff Boudreaux : July 18, 2017 11:57 pm : Workout of Day

Strength:
EMOM for 10 min every 2 min
2 Power Snatches + 1 OHS

Rest 2 min

EMOM for 10 min every 2 min
2 Squat Snatches

WOD:
30-20-10
Burpee Box Jump Overs (24/20)
Alt arm DB Snatch (80/40)(60/30)(30/15)
Sit-ups

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CrossFit WOD 7/18/17

Jeff Boudreaux : July 18, 2017 9:23 am : Workout of Day

Strength:
Front Squat
Warm up sets: 1×10, 1×8,
Work sets: 5×3

WOD:
For time:
100 Thrusters (115/85)(85/55)(65/35)
EMOM 3 burpees

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CrossFit WOD 7/17/17

Jeff Boudreaux : July 16, 2017 8:49 pm : Workout of Day

Skill:
Handstand Hold and Walk

WOD:
3 rounds of:

In 2 min:
Row 200m (Sprint)
Max rep HSPU / Hand release Push-up
REST 1 MIN

In 2 min:
50 Double Unders / 50 singles
Max rep Pistols / Air Squat
REST 1 MIN

In 2 min:
Run 200m (Sprint)
Max rep Pull-up
REST 1 MIN

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CrossFit WOD 7/15/17

Jeff Boudreaux : July 14, 2017 11:57 pm : Workout of Day

WOD:
“Mr. Joshua”
5 RFT of:
30 Sit-ups (GHD)
15 Deadlifts (250/185)(185/125)(135/85)

“SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.”

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CrossFit WOD 7/14/17

Jeff Boudreaux : July 13, 2017 11:20 pm : Workout of Day

Strength:
10 min EMOM Snatch Complex:
1 Power Snatch 
1 Hang Squat Snatch
1 Overhead Squat

WOD:
Karabel
10 rounds for time of:
3 Snatches (135/95)(95/65)(65/35)
15 Wall Balls (20/14)(14/12)(12/10)

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CrossFit WOD 7/13/17

Jeff Boudreaux : July 13, 2017 12:13 am : Workout of Day

Strength:
Deficit Deadlift (standing on 45s)
Warmup sets: 1×10, 1×5
Work sets: 5×3

WOD:
For time:
Buy in: 100 Double Unders/300 singles
-then-
3 rounds of:
20 KB SDLHP (70/53)(53/44)(44/35)
20 KB Swings
Run 200m
– then –
Cash out: 100 Double Unders/300 singles

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CrossFit WOD 7/12/17

Jeff Boudreaux : July 12, 2017 12:48 am : Workout of Day

Strength:
Pistol Progression and Practice

WOD:
Beginner/Intermediate:
Cindy
AMRAP in 20 min of:
5 Pull-ups 
10 Pushups 
15 Air Squats 

Advanced:
AMRAP in 20 min of:
5 Handstand pushup 
10 Alt Pistols
15 Pull-ups

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CrossFit WOD 7/11/17

Jeff Boudreaux : July 10, 2017 11:51 pm : Workout of Day

Strength:
Squat Complex 5 sets x 3 reps

**1 rep = 1 Pause Back Squat (3 count at bottom), Forward Lunge ea Leg (step forward not back ward), 1 Back Squat (no pause)

WOD:
AMRAP in 1 minute of each exercise: 

Rest 1 min btwn exercises to help force max effort for 1 min of exercise
Back Squat 75/45
AbMat Situps
Row for cal
Toe 2 Bar
SDLHP 75/45
Wall Ball 20/14
Double Unders
Thrusters 75/45

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