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WOD – CrossFit – Wednesday – 05/10/17

A. Choose 1 of 3 options..
1. Power snatch + hang power snatch. Build to a heavy complex.
2. Power snatch + hang squat snatch. Build to heavy complex.
3. EMOM 12: Power snatch + 2 hang power snatch (light to moderate. Focus on form)
B. AMRAP 16:
10 Front squats 155/105
20 Pull-ups
100m Run

Bootcamp – Wednesday – 05/10/17

A. Shuttle Sprints
40 x 10m Shuttle sprints for Time
(1 hand touch behind the line)
B. 21-15-9
SDHP 53/35
HR Push-ups
   Bike for Calories… 30/20 after each round

WOD – CrossFit – Tuesday – 05/09/17

A. Every 3 min. x 6 sets: (0:00, 3:00, 6:00, 9:00, 12:00, 15:00)
15 ‘Unbroken’ Thrusters 95/65
15 KB swings 53/35
100m Sprint
** score is fastest and slowest round
B. @18:00 mark, find 10rm push press. Bar comes from the floor
*post 10rm weight

Bootcamp – Tuesday – 05/09/17

5 Rounds For Time:
10 Box Jump Overs 24/20
10 Knees To Elbows
100m Bumper Plate carry 45/35
200m run

WOD – CrossFit – Monday – 05/08/17

**Reminder to please sign in to class. If unable to sign in, please advise your coach.

On an 8 Minute Clock:
Run 600m
Row 300m
AMRAP with remaining time:
2 Rope climbs
15 Hang power snatch 75/55 ‘Unbroken’
10 Burpee box jump overs 24/20
– rest 4 min
x3 sets (score as A, B & C)

Bootcamp – Monday – 05/08/17

A. Supinated Grip Strict Pull-ups (aka chin ups)
5 sets of 5 reps. (use a band if needed…no kipping)
rest about 60 seconds between sets
B. For Time:
400m Run
   then 10-1:
Kettlebell Swings 53/35
Burpees
     cash out with 400m Run

WOD – CrossFit – Friday – 05/05/17

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A. AMRAP 10:
20 Power cleans 135/95 (RX+ 155/105)
20 STO
20 TTB
    – rest 10 min
B. AMRAP 10:
20 DL 135/95 (RX+ 155/105)
20 Wallball 20/14
80 Double Unders

Bootcamp – Friday – 05/05/17

A. 3 Sets: (Not for time)
4 Turkish Get-ups
2 Box Walk Arounds. (1 rep = half way and then back other direction)
Box Walk Around Demo Vid
B. 5 Rounds For Time:
10 Ring Rows (tight plank, no kipping)
10 SDHP’s 53/35
20 Mountain Climbers (bring foot outside of hand)
200m Run

WOD – CrossFit – Thursday – 05/04/17

BRING A FRIEND THURSDAY

5 RFT
Run 400m
15 Burpees
Bike 18/12 Calories
15 KB swings 53/35
– rest 1 min bet rounds

Bootcamp – Thursday – 05/04/17

BRING A FRIEND THURSDAY

Teams of 2:
Row 500 (one rower, must transition on and off)
50 HR Push-ups
50 Abmat Sit-ups
50 OH Walking Lunges w/ Bumper Plate 45/25
50 DB Snatch 40/25
     500m Run (together)
50 DB Snatch 40/25
50 OH Walking Lunges w/ Bumper Plate 45/25
50 Abmat Sit-ups
50 HR Push-ups
Row 500
       One person works at a time. Break up reps as needed
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