CrossFit WOD, April 17, 2018

April 17th

Weightlifting
Front Rack Box Step (16-16-16)
Clean the Weight and Step up on a Box that puts hip crease below parrallel

All 16 on the R leg then all 16 on the L immediatly into 20 alternating jumping lunges.

Metcon
Metcon (Time)
21-15-9
Power cleans 115/75#
Burpees over the bar
Metcon (Time)
21-15-9
Power cleans 95/65# or 65/35#
Burpees over the bar

CrossFit WOD, April 18, 2018

April 18th

Skill
Metcon
15min amrac:
100ft farmer carry
10 ring rollouts
15 t-twists each side

Metcon
Metcon (AMRAP – Rounds and Reps)
4 minutes per station 2 rounds:

100ft Sled push 135/90# and Row 12/10 cals
15 Toes to bar and 3 Stone to shoulder 115/90#

Metcon (AMRAP – Rounds and Reps)
4 minutes per station 2 rounds:

100ft Sled push 90/45# and Row 10/8 cals
15 Knees to chest and 3 D-ball to shoulder 70/50#

CrossFit WOD, April 19, 2018

April 19th

Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Run with a weight that is 45/25# in lieu of sandbags.

CrossFit WOD, April 20, 2018

April 20th

Weightlifting
Metcon
Alternating EMOM
*16 Banded tricep pull downs
*16 DB shrugs (forward and back)
*20 Bench facing reverse flys
*Rest
*Rest

Metcon
Metcon (3 Rounds for reps)
"20/20"
3 Rounds in teams of 3…
20 cal bike/ski/row sprint
20 Ab-mat sit ups
100ft farmer carry 88/70
Metcon (3 Rounds for reps)
"20/20"
3 Rounds in teams of 3…
20 cal bike/ski/row sprint
20 Ab-mat sit ups
100ft farmer carry 53/35

Cash Out
Metcon
*For quality
L2 30 Toe spot muscle ups
L1 30 Shoot throughs

CrossFit WOD, April 14, 2018

April 14th

Metcon
Metcon (Time)
"Helen’s evil twin"3 Rounds:
800m Run
21 KBS 70/53#
12 C2B
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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