CrossFit WOD, May 7, 2018

May 7th

Weightlifting
Deficit Deadlift (Weight)
Perform a deadlift while standing on a 4" rise (black 45 pound bumper).
Deadlift (8-8-8-8)

Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

CrossFit WOD, May 5, 2018

May 5th

Gymnastics
Weighted Pull-ups (5-5-5-5-5)
If using bands try to use as little assistance as possible.
Weighted Ring Dips (strict) (5-5-5-5-5)
L1 use matador for dips first then try out rings.

Metcon
Metcon (AMRAP – Reps)
24 Minute Alternating EMOM:
10 TTB
125m Run
15 Wall balls

Start with a score of 24. Each time you do not complete the reps during the minute subtract 1 from your score.
Metcon (AMRAP – Reps)
24 Minute Alternating EMOM:
10 Toes to rings
125m Run
10 Wall balls

Start with a score of 24. Each time you do not complete the reps during the minute subtract 1 from your score.

CrossFit WOD, May 4, 2018

May 4th

Skill
Metcon
EMOM rotate between:
Rowing Drills
Double Under Drills
L Sit Drills

Metcon
Metcon (Time)
100 DB snatch 75/50#
*EMOM 4 burpees
Metcon (Time)
75 DB snatch 50/35#
*EMOM 4 burpees

CrossFit WOD, May 3, 2018

May 3rd

Skill
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

Plus movement prep for Cindy.

Metcon
Metcon (Time)
Partner alternating Cindy:
20 rounds of Cindy
Immediately into
1 mile partner relay 200m at a time

The pair must together accumulate 20 rounds and 1 mile.
Pairs can decide if they alternate each round or each movement on Cindy.

CrossFit WOD, May 2, 2018

May 2nd

Gymnastics
Metcon
14 Minute Alternating EMOM:
14 Pistols
2 Rope Climbs
Metcon
14 Minute Alternating EMOM:
10 Modified pistols
3 Rope foot wrap + rope plus pull up

Metcon
Metcon (Time)
21-15-9
Deadlifts 225/155
OHS 135/95

*One barbell per athlete
Metcon (Time)
21-15-9
Deadlifts 135/95#
Wall balls 20/14#

CrossFit WOD, May 1, 2018

May 1st

Skill
Max Height Box Jump (Distance)
Max Height Box Jump
Medball Throw (Distance)
20/14# throw. feet can’t cross line during throw. Ball must stay between 6 foot lane. Max distance. 3 efforts

Metcon
Metcon
Plyo-Fight Gone Bad
3 Rounds 1 minute per movement
Tuck jump over PVC off box
Sled (45-70#)
V-ups
Ladders
Burpee Cone Box Drill
Rest
Metcon
Plyo-Fight Gone Bad
3 Rounds 1 minute per movement
Box jump
Sled
Ladder
Ab-mat sit-ups
Burpee cone box drill
Rest

CrossFit WOD, April 30, 2018

April 30th

Weightlifting
Glute bridge (12-12-12-12)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.

Alternate with barbell complex
Metcon (Weight)
4 sets:
Hi-hang squat clean +2 Front squats

Alternate with Glute ham bridges.

Metcon
Metcon (Time)
2 Rounds:
50 Lunges
25 Power snatch 95/65#
50 Sit ups

Rx+ GHDSU and Squat Snatch
Metcon (Time)
2 Rounds:
50 Lunges
25 KBS 53/35#
50 Sit ups

CrossFit WOD, April 21, 2018

April 21st

Warm-up
Warm-up
2 minute jump rope
3 Rounds:
15 Plate G2OH
20 Jumping jacks
20 Plank shoulder taps

Skill
Metcon
20min AMRAC:
1 Conan
200m Run
20 Banded monster walks R+L
6 Around the worlds (foam roller target)

Metcon
Metcon (AMRAP – Reps)
3 minute AMRAPs:
*Double unders
*Burpee pull ups
*Squat cleans
*HSPU
Metcon (AMRAP – Reps)
3 minute AMRAPs:
*Single unders
*Burpee pull ups
*KB taters
*DB push press

CrossFit WOD, April 26, 2018

April 26th

Skill
Metcon
20min AMRAP:
Hurdles x4 sets
Depth jumps x4
Bounding 100ft
Jump to single leg on balance dot x6

Metcon
Metcon
Sally (flower) with deadlifts 135/95#
Sally with push ups
Sally with leg raises
Metcon
Sally (flower) with deadlifts 25% of 1RM
Sally with incline push ups
Sally with leg raises

CrossFit WOD, April 27, 2018

April 27th

Weightlifting
Back Squat (10-10-10-10-10)

Metcon
Metcon (Time)
25 Bodyweight back squats
50 HR push ups
75 KBS 53/35#
100 DU

Max weight on back squat 225/155#
Metcon (Time)
25 Front squats
50 Push ups
75 KBS 35/22#
200 Single unders

Cash Out
Metcon
2 minute couch stretch each side