CrossFit WOD, April 10, 2018

Tuesday WOD

Warm-up
Warm-up
3 min steady pace – Row/Bike/Ski

4 min Foam Roll –
– T-Spine Extension
– Glutes/Hamstrings

Group Barbell Warm-Up – 3x
– 5 DL
– 5 Hang PC
– 5 FS
– 5 PP

Strength
2 Power Clean + 1 Squat Clean + 1 Jerk (7×1 – Ascending)
Find 1RM of complex

Athlete must hold on to bar for entire complex
– no drops between power cleans/squat clean, etc.

Metcon
Metcon
AMRAP 5 minutes of:
8 Hang Power Cleans 95/65
4 Burpees, lateral over bar

Rest 3 minutes & repeat.

CrossFit WOD, April 9, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 Ring Rows
– 10 Push Ups
– 5 Kang Squats
– 25 Jumping Jacks

Strength
Back Squat (3×2)
Add 5/10# from 3/19

Metcon
Metcon
3 Rounds for time of:
50 Double-unders
50 Ft, Front Rack Walking Lunge – Single KB 70/53
5 Bar Muscle-ups

– switch rack arm half way each round

CrossFit WOD, April 7, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 3
AMRAP 25:
7 Kettlebell Swings (70/53)
10/7 Calorie Bike/Ski
7 Burpees

Teammates complete full rounds, then switch.

– Each athlete should SPRINT through round as their is built in rest.

CrossFit WOD, April 6, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

3 rounds:
– 5 Wall Walks
– 10 OHS w/ PVC
– 15 Jumping Jacks

Strength
Power Snatch + 2 OH Squats (5×1)
5×1 – Ascending

Metcon
Metcon
21-15-9-15-21

Push Press 95/65
Knees to Elbow

CrossFit WOD, April 5, 2018

Thursday WOD

Warm-up
Warm-up
Run 400m

Mobility
– Thread Needle/Twisted Cross
– Pigeon/Spiderman

2 Rounds:
– 10 Yoga Push-ups
– 10 KB Swings
– 10 KB Goblet Squats

Strength
Bench Press (3×5)
Find heavy set of 5 then complete 2 more sets of 5 at same weight

Metcon
Metcon
3 Rounds for time of:
400m Run
21 MedBall Cleans 20/14
15 Pull Ups

CrossFit WOD, April 4, 2018

Wednesday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 PVC Pass Throughs
– 10 Walking Lunges
– 10 Banded Good Mornings
– 5 Kang Squats

Strength
Front Squat (5×2 – Ascending)

Metcon
Metcon
For Time:
21-15-9
Deadlift 225/155
Thruster 95/65

CrossFit WOD, April 3, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 10 Band Pull Aparts/Crossover Symmetery
– 10 V-Ups
– 10 Thomas Touches
– 10 Good Mornings

Gymnastics
Handstand Push-ups (5×5)
12 Mins to work on HSPU – STRENGTH BASED

Wall or pike on box/floor
– Strict/Deficit HSPU
– Negatives

Metcon
Metcon
40-30-20-10 reps for time of:
Calories – Assault Bike/Ski Erg/Row
KB Swings, 53/35
Abmat Sit-ups

CrossFit WOD, April 2, 2018

Monday WOD

Warm-up
Warm-up
2 min on Rower/Ski Erg/Bike – steady pace

4 min – Hip/Shoulder Mobility
– Twisted Cross/Thread the Needle
– Spiderman/Pigeon

2 rounds:
– 7 Yoga Push Ups
– 7 Ring Rows
– 7 Jumping Air Squats

Metcon
Double Murph

2 mile Run
200 Pull-ups
400 Push-ups
600 Squats
2 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

CrossFit WOD, March 31, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
18.WALLACE

In Teams of 5:
AMRAP in time to complete 727 cals on rower:

109 Deadlifts 155/105
109 Wall Ball Shots 20/14
Run 400m with medball

109 KB Swings 53/35
109 Air Squats
Run 400m with medball

109 Plate Burpees 25/15
109 Box Jumps 24/20
Run 400m with medball

– 4 athletes working at a time – one resting
– Teams may rotate athletes as needed
– Team must keep an athlete on rower until 727 calories are rowed (athletes switch as needed)

CrossFit WOD, March 30, 2018

Friday WOD

Warm-up
Warm-up
Row 500m

Mobility –
– Downward Dog
– Cobra
– Pigeon

Burgener Warm-Up x2

Strength
Snatch (5×3)
– Full Squat
– Touch and Go
– Focus on building tension in hamstring as barbell descends to floor

Metcon
Metcon
3 rounds for time of:
21-cal. row
12 handstand push-ups
3 rope climbs