CrossFit WOD, April 4, 2019

April 4th

Gymnastics
Metcon
Muscle up Porgression if you are close to a MU:
20 sec false grip hang
5 Building ice cream makers
3 Jumping muscle ups

*If you have MUs: do 1-3 MU instead of jumping MUs

Metcon
Kipping pull up progression:
20 sec active hang
10 TIGHT beat swings
5 kipping pull ups on thin band

Metcon
Metcon (AMRAP – Reps)
E3MOM for 15 minutes:
6 Strict pull ups
15 Push ups
Max sir squats until 2:30min mark
Rest 30 sec

CrossFit WOD, April 3, 2019

April 3rd

Weightlifting
BTN Strict Press (5-5-5-5-5)

Metcon
Metcon (Time)
3 Rounds:
15 D-ball over the shoulder 70/50#
15 TTB
Metcon (Time)
3 Rounds:
15 KBS
25 Sit ups

CrossFit WOD, April 2, 2019

April 2nd

Skill
1-Mile Run (Time)
Max Effort 1-Mile Run

Murph prep! Shake out those legs

Metcon
Metcon (AMRAP – Reps)
4 min amraps 1min rest between each:
Bike or Ski for cals
Sled 135/90#
Double unders
Metcon (AMRAP – Reps)
4 min amraps 1min rest between each:
Row for cals
Sled 90/70#
Single unders

CrossFit WOD, April 1, 2019

April 1st

Weightlifting
Overhead Squat (5-5-5-5-5)
Front Squat (5-5-5-5-5)

Metcon
Metcon (Time)
21-15-9
Front squat 115/75#
Burpee over the bar

*Rest 2 minutes then

12-9-6
OHS 115/75#
Ring dip

Rest is included in overall time.
Metcon (Time)
21-15-9
Front squat 75/55#
Burpee over the bar

*Rest 2 minutes then

12-9-6
Front rack lunge 75/55#
H.R. Push up

Rest is included in overall time.

CrossFit WOD, March 28, 2019

March 28th

Warm-up
Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
Lunge
Lunge with torso twist
Toe touch march
*Building pace:
High knee
Butt kicks
Straight leg
Side step
Side step jumping jack
Sitting arm swings
Standing arm swings
*Walking pace:
Toes out walk
Toes in walk
Walk on heels
Walk on toes
Walk on outside of foot
Walk on inside of foot
*Building pace to sprint pace
50 yard hashmarks
20 yard run
40 yard run
60 yard run

Metcon
Metcon (Calories)
E3MOM for 30 minutes:
30 sec max effort sprint on any machine

Score is effort! Recorded score is calories as a team of 3.

CrossFit WOD, March 27, 2019

March 27th

Weightlifting
Power Jerk (5-5-5-5-5)

Metcon
Metcon (Time)
4 Rounds:
50 Double unders
20 Single arm (10 each arm) DB push press 40/25#
20 Sit ups
Metcon (Time)
4 Rounds:
100 Single unders
20 Single arm (10 each arm) DB push press
20 Sit ups

CrossFit WOD, March 26, 2019

March 26th

Gymnastics
Metcon
4×6 Parallette or box shoot throughs
(push up+shoot+dip+shoot=1 rep)

Metcon
Metcon (Time)
With a partner 60-50-40-30 of: Double KB deadlift 70/53#
Bike cals
Metcon (Time)
With a partner 60-50-40-30 of: Deadlift 155/115#
Row cals

CrossFit WOD, March 25, 2019

March 25th

Weightlifting
Clean Complex – 3 position pull (1-1-1-1-1)
Hi Hang Clean
Hang Clean
Clean

Metcon
THE IRON TEST (Time)
30/20 cal row
15 front squats at bodyweight
4 rope climbs

*7 min cap