CrossFit WOD, April 12, 2018

April 12th

Gymnastics
Metcon
Candlestick pistols x8
Archer pushups x4 each side
Hollow hold or rocks x30sec

Metcon
Metcon (Time)
4 Rounds:
10 Hang Snatch 135/95#
30 Air squats

CrossFit WOD, April 11, 2018

April 11th

Weightlifting
Banded Deadlift (8-8-8-8)
Emphasis on speed and glute/ham activation. Preform as singles.

L2 Superset with 40 second max banded KB Swings

L1 Superset with 40 second max box jumps

Metcon
Metcon (Time)
"Triple double"
10 push press + 35 DU
*With remaining time in interval chip away at 50 SDHP @115/80#
2min work 1min rest x3
then 3mins to finish

CrossFit WOD, April 10, 2018

April 10th

Gymnastics
Metcon
"Washboard"
45sec work 15 sec rest 4 rounds
Pausing mt climbers
KB plank taps
Russian twists

Metcon
Metcon (Time)
Partner Workout complete as able:
15 Rope climbs
1.5 mile run
75 TTB
150 cals on machines

Cash Out
Turkish Get Up (2-2-2-2-2-2)
Use as recovery/mobility, not for strength.

CrossFit WOD, April 9, 2018

April 9th

Weightlifting
Metcon (Weight)
"Shoulders like boulders" DLB shoulder complex: 10 reps of each.
BTN press
Shoulder press
High pull
Front raises

Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
8 Ring Dips
10 RKBS 70/53#
12 Burpees
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
8 Push ups
10 RKBS 53/35#
12 Burpees

Cash Out
Metcon
2 rounds: Push up 5 complex alt with 20 PVC strict press

CrossFit WOD, April 7, 2018

April 7th

Weightlifting
Bench Press (8-8-8-8-8)
Alternate with 12 banded tricep pull downs

Metcon
Metcon (AMRAP – Reps)
Tabata:
Shuttle run
Sit ups
DB push press (single arm alternate every other round)

CrossFit WOD, April 6, 2018

April 6th

Glute bridge (8-8-8-8-8)
Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes.

Weightlifting

Metcon
Metcon (Time)
5 Rounds:
5 Deadlifts 225/155#
10 Box jump overs

CrossFit WOD, April 5, 2018

Aprili 5th

Weightlifting
Metcon (Weight)
Back and bi’s:
DB bent rows x8 and flys x8
then 7’s on bicep curls

Metcon
Metcon (AMRAP – Reps)
2 rounds for cals/reps:

2min row 1min Pistols
2min ski 1min Ring dips
2min bike 1min Strict pull ups

*Rest 2mins between rounds

Metcon (AMRAP – Reps)
2 rounds for cals/reps:

2min row 1min Air squats
2min ski 1min Push ups
2min bike 1min Ring rows

*Rest 2mins between rounds

CrossFit WOD, April 3, 2018

April 3rd

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 (8 Rounds for reps)
8x400m Run
Rest 2mins between efforts
Metcon (6 Rounds for reps)
6x400m Run
Rest 2mins between efforts