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Archive for the WOD Category

WOD – CrossFit – Monday – 05/01/17

A. 6 Sets: (One set every 1:45)
3 Power Clean + 3 Push Press
** start moderate, some building is OK but dont start TOO light. Not a Max
4 RFT (20 min time cap)
20/15 calorie bike OR 30/25 Cal Row
15 HR pushups
20 Alt DB snatch – (Post Load with your time)
15 Box jump overs 24/20

WOD – CrossFit – Friday – 04/28/17

A. Squat clean:
Heavy triple. Not ‘TnG’ but set must be compete within 20 sec of starting.
Post Load
B. For Time:
21-18-15-12-9
Front squat 135/95
Pull-ups

WOD – CrossFit – Thursday – 04/27/17

Teams of 2:
300 calories on Bike* (240 cal for female teams, 265 cal for female/male teams)
100 Burpee box jump overs. Rep for rep
20 100m Runs. 10 each. Switch every 100m
60 Squat cleans 135/95. Switch every 3 reps
         *Bike for 2 minutes on, 2 minutes off.

WOD – CrossFit – Wednesday – 04/26/17

AMRAP 22:
Row 10 Calories
20 Power snatches 135/95
Bike 10 Calories
20 Power cleans 185/125
Run 200m
20 Deadlifts 225/155
3 Rope climbs / 15 ring rows

WOD – CrossFit – Tuesday – 04/25/17

A. 4 RFT:
Run 400m
25 STO 95/65
50 Dubs / 100 singles
– rest 1 min bet rounds
– rest as needed
B. 4 Sets (NFT):
20 ‘Unrboken’ Goblet squats
25 Abmat sit-ups

WOD – CrossFit – Monday – 04/24/17

A. 6 Sets, Not for time:
10 HR Pushups
5-8 Strict pull-ups / 8-12 ring rows
B. 2 RFT: (25 min time cap)
50/40 Calorie row
40 KB swings 53/35
30 SHLHP 95/65
20 Wallballs 20/14

WOD – CrossFit – Friday – 04/21/17

A. Snatch. (8-10 min of skill work)
B. AMRAP 6:
3 Power snatch 115/75 (RX+ 135/95)
6 Bar-Facing Burpees
– Rest 6 min
C. AMRAP 6:
3 Thrusters 115/75 (RX+ 135/95)
6 Bar-Facing Burpees

WOD – CrossFit – Thursday – 04/20/17

bring-a-friend-image

BRING A FRIEND THURSDAY!

AMRAP 30:
200m Farmers carry 53/35. (Stop at 50m, 100m, 150m and 200m, and do 5 KB deadlifts)
20 Burpees
20 Calorie Bike
20 Calorie Row

WOD – CrossFit – Wednesday – 04/19/17

A. Backsquat. Find 8rm. Post heaviest successful weight
– goal is to beat 10rm from two weeks ago.
B. EMOM 14: (alt)
Run 100m
5 Front squats. Start light and build. From floor. Post heaviest weight
– rest 3 min
C. EMOM 8:
4 Bar-facing burpees + 5 Front squats, @80% of part B’s heaviest

WOD – CrossFit – Tuesday – 04/18/7

5 Rounds For Time:
Run 100m
10 Pull-ups (RX+ do c2b)
     immidiatley into..
30 Box jump overs 24/20
30 Power cleans 135/95 (RX+ 185/135)
30 Calorie bike
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