CrossFit WOD, April 7, 2018

April 7th

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

Metcon (AMRAP – Reps)
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.


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

CrossFit WOD, April 5, 2018

Aprili 5th

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

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

Hinshaw Warm Up
*Walking pace:
High knee karaoke
Over the hurdle
Knee to chest
Figure 4
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 (8 Rounds for reps)
8x400m Run
Rest 2mins between efforts
Metcon (6 Rounds for reps)
6x400m Run
Rest 2mins between efforts

CrossFit WOD, April 2, 2018

April 2nd

Metcon (Weight)
12 each leg Bulgarian split squats
24 jump squats out of rack 95/65#
*Alternate with partner

Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
100m Walking lunges
100m D-ball carry
10 D-ball over the shoulder 70#

Adjusted from workout by Pat Sherwood.
Metcon (AMRAP – Rounds and Reps)
12min AMRAP:
100m walking lunges
100m KB carry (must be at chest not shouldered)
20 KB swings 53/35#

CrossFit WOD, March 31, 2018

Iron Athlete Levels Testing Day 6

Turkish Get Up (2-2-2-2-2-2)
Triple Double (Time)
10 Push press 115/80#
35 DU
with remaining time in interval chip away at 50 SDHP @115/80#

2mins work 1min rest
2mins work 1min rest
2mins work 1min rest

CrossFit WOD, March 30, 2018

Iron Athlete Levels Testing Day 5

Weighted Pull-ups (8-5-4-3-2-1-1-1)
1RM weighted pull up
ALternate with HS walking work

Ham Sandwich (Time)
25 Deadlifts 225/155#
50 Wall balls 20/14#
25 Deadlifts
*EMOM 4 burpees

CrossFit WOD, March 29, 2018

Iron Athlete Levels Testing Day 4

Beep Test (AMRAP – Rounds and Reps)
This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the ‘beep’ or ‘bleep’ test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more ‘beeps’. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends after a warning.

Mini-Mary (Time)
1mile Bike
10 Rounds of:
10 Pistols
15 Pull ups
Then another 1mile bike
S-Murph (Time)
800m Run
10 rounds of:
5 Pull ups
10 Push ups
15 Squats
Finish with another 800m Run