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

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