CrossFit WOD, May 9, 2018

Wednesday WOD

Warm-up
Warm-up
3 min steady pace bike/ski/row

2 rounds:
– 10 walking lunges
– 10 V-Ups
– 5 Kang Squats
– 10 Superman Rocks

Strength
Back Squat (3×2)
– add 5/10# from 4/26
– all 3 sets at same weight

Metcon
Metcon
Four rounds for time of:
Run 400 meters
50 Air Squats

If planning to complete Murph with vest, wear weighted vest for Rx+

CrossFit WOD, May 8, 2018

Tuesday WOD

Warm-up
Warm-up
Run 400m

Shoulder Mobility
– Banded Face Pulls
– Thread the Needle
– Twisted Cross

2 Rounds
– 10 Ring Rows
– 10 V-ups
– 10 Push-Ups
– 10 Good Mornings
– 1 Wall Walk

Strength
Push Press/Jerk Complex (5×1 – Ascending)
2 Push Press + 1 Split Jerk

Metcon
Metcon
10 Rounds for time of:
5 Pull Ups
6 Kettlebell Swings 70/53
7 Burpees, to 6" target

CrossFit WOD, May 7, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

3 Rounds:
– 10 KB Swings
– 10 KB Goblet Squats
– 5 Single Leg KB DL (ea leg)

Group Burgener Warm-Up

Strength
Snatch (15 min to find 1RM for day)
No more than 3 heavy missed attempts

Metcon
Metcon
"Squat" Isabel

For Time:
30 Squat Snatches 135/95

CrossFit WOD, May 5, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
In Teams of 3:

For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row

– One athlete working at a time.
– Split reps as needed.

30 min time cap.

CrossFit WOD, May 4, 2018

Friday WOD

Warm-up
Warm-up
Run 400m

2 Rounds:
– 5 Inch Worms w/ Pushup
– 5 Single Leg DL (per leg)
– 10 KB Swings
– 10 Walking Lunge w/ Twist

Strength
Snatch Pull (6×2 – Ascending)
Should be 100%+ of 1RM Snatch

Metcon
Metcon
For time:

3 Rounds:
– 200m Farmers Carry (50s/35s)
– 20 Deficit Pushups – on dumbbells
– 20 Dumbbell Deadlifts

200m is to former green bench location/trashcan and back

CrossFit WOD, May 3, 2018

Thursday WOD

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

Foam Roll – 5 min
– Calves/Hamstrings/T-Spine

2 rounds:
– 25 Jumping Jacks – clap above head & behind back at bottom
– 10 Jumping Air Squats
– 10 Pushups
– 10 KB Swings

Gymnastics

Metcon
Metcon
3 Rounds for time of:
50 Double-unders
25 Wall Ball Shots 20/14
15 Handstand Push-ups
5 Squat Cleans 185/125

CrossFit WOD, May 2, 2018

Wednesday WOD

Warm-up
Warm-up
Run 400m

Shoulder Mobility
– Thread the Needle, Twisted Cross, Archer w/ PVC behind back

3 Rounds:
– 5 Ring Rows
– 5 Push Ups
– 10 V-Ups
– 10 Walking Lunges

Strength
Bench Press (5×3 – Ascending)

Metcon
Metcon
AMRAP 12 minutes of:

200m run
10 Toes-to-bar
5 Bar Muscle-ups

CrossFit WOD, May 1, 2018

Tuesday WOD

Warm-up
Warm-up
Warm-up
Row 500m

2 Rounds:
– 10 Banded Good Mornings
– 10 Push Ups
– 10 Goblet Squats
– 5 Wall Walks

Strength
Deadlift (5×2 – Ascending)

Metcon
Metcon
3 Rounds
21 Cal. Row/Ski
15 Deadlifts (255/175)
9 Bar Facing Burpees

CrossFit WOD, April 30, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 Rounds:
– 5 Inch Worms with Push Up
– 10 KB Goblet Squats
– 15 KB Swings
– 20 Mountain Climbers

BB Group Warmup – 2x
– 5 DL
– 5 HPC
– 5 FS
– 5 PP

Strength
Squat Clean Thruster (12 min to find 1RM for day)

Metcon
Metcon
21-18-15-12-9-6-3 reps for time of:
KettleBell Swing 53/35
Thruster 65/45
Pull-up

CrossFit WOD, April 28, 2018

Saturday WOD

Warm-up
Warm-up
Coach’s Choice

Metcon
Manion
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007