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 23, 2018

April 23rd

Weightlifting
Deadlift (10-10-10-10-10)

Metcon
Metcon (Time)
5 Rounds:
200ft Shuttle run
10 alt KB snatch
200ft Shuttle run
10 Burpees
Metcon (Time)
5 Rounds:
200ft Shuttle run
10 alt DB snatch
200ft Shuttle run
10 Burpees

CrossFit WOD, April 24, 2018

April 24th

Gymnastics
Seated banded muscle ups (4-4-4-4-4-4)
Take rings off of straps and attach to rig with bands. Sit flat on floor and start with arms fully extended then press through full muscle up.

ALt with 100ft plank sliders.

Metcon
Metcon (Time)
4 Rounds:
8 Thrusters 95/65#
14 Box jumps 24/20in
Right into…
2 Rounds:
4 Muscle ups
7 Squat snatch 95/65#
Metcon (Time)
6 Rounds:
8 Thrusters 65/45#
14 Box jumps 20/12in

CrossFit WOD, April 25, 2018

April 25th

Weightlifting
Push Press (10-10-10-10-10)
Arnold Press (16-16-16-16-16)
Single arm press starting from a supinated grip and transitioning to a pronated grip as you press.

Metcon
Metcon (Time)
4 Rounds with a partner:
Run 800m
Row 800m
*25min time cap

P1 runs while P2 rows then switch.
Ski=800m
Bike=1 mile

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