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CrossFit – WOD – Friday – 03/24/17

CrossFit Open Workout 17.5 

 

10 Rounds For Time:  (30 Minute Time Cap*)

9 Thrusters 95/65

35 Double Unders (scale to 70 singles)

*Please note the actual Open time cap is 40 mins.

Bootcamp – Friday – 03/24/17

A. EMOM 12: (alt)
:30 Bike (try to stay consistent or increase calories each set)
8-10 Dips
:30 Double Unders (or Dub practice)
B. AMRAP 12:
16 Alternating Jumping Lunges
9 Toes To Bar
100m Run

CrossFit – WOD – Thursday – 03/23/17

BRING A FRIEND THURSDAY

For Time:
400m Farmers carry 53/35
30 Box jumps
30/25 Cal Bike
300m Farmers carry
30 Wallballs 20/14
30/25 Calorie row
200m Farmers carry
30 Box jumps
30/25 Calorie row

Bootcamp – Thursday – 03/23/17

BRING A FRIEND THURSDAY

AMRAP 25:
10 Goblet Squats w/DB
10 OH DB Walking Lunges (5 right hand / 5 Left Hand)
100m Run
20 Mountain Climbers
10 Pull-ups
10 Ground To Overhead w/Bumper Plate 35/25
100m Run
         (use same DB for squats and lunges. Post time and load)

CrossFit – WOD – Wednesday – 03/22/17

A. Backsquat:
Find 10-rep max. Post load. Then, 2 x 10 @ 90% of 10rm.
B. EMOM 16:
4 Burpee over bar + 2 TnG power clean.
(Build in weight. Post heaviest successful weight.)
C. 10-12 min: easy bike/row/run cool down
(or a combination of the 3)

Bootcamp – Wednesday – 03/22/17

A. 3 Rounds NOT For Time:
10 Cal Bike
10 Cal Row
10 Ring Rows
B) 3 Rounds for time:
36 WBS
400m run
18 Burpees over Abmat
**** 25:00 CAP****

CrossFit – WOD – Tuesday – 03/21/17

For Time:
1 Mile bike
30 Pullups (RX+ do c2b)
30 Situps (RX+ do GHD)
60 Dubs/120 singles
– rest 5 min (self time)
21 Power snatch 75/55
3 Wall climb / 6 WTF
18 Power snatch
3 Wall climb / 6 WTF
15 Power snatch
3 Wall climb / 6 WTF
12 Power snatch
3 Wall climb / 6 WTF
9 Power snatch
3 Wall climb / 6 WTF

Bootcamp – Tuesday – 03/21/17

A. 21-15-9
Box Jump Overs 24/20
Kettle Bell Swings
Abmat Sit-ups
Into:
15-12-9
Jumping Squats
HR Push-ups
     Cash out with 1,000m Row

CrossFit – WOD – Monday – 03/20/17

A. EMOM 8:
Power clean + 2 Push press + 2 Thruster. Building from light
B. On a running clock:
@0:00
For Time:
Run 400m
15 KB swings 53/35
15 Thrusters 95/65
15/12 Cal bike
C. @10:00
For Time:
Row 500m
15 BBJO 24/20
15 s2o 95/65
Run 200m
D. @20:00 For Time:
15/12 Calorie Bike
25 Front squats; 95/65
15 burpee over bar
row 15/12 calories
** each segment scored seperately

Bootcamp – Monday – 03/20/17

For time:
1 mile run (scale to 800m run or 1500m Row)
30 Ring rows
30 Sit-ups
60 Dubs / 120 singles
– rest 5 min   (self time)
21 Alt. DB snatch
3 Wall climbs / 6 WTF’s
18 Alt. DB snatch
3 Wall climbs / 6 WTF’s
15 Alt. DB snatch
3 Wall climbs / 6 WTF’s
12 Alt. DB snatch
3 Wall climbs / 6 WTF’s
9 Alt. DB snatch
3 Wall climbs / 6 WTF’s
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