CrossFit WOD, April 28, 2018

April 28th

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 (Time)
Run 800m
30 Medball cleans
Run 600m
30 Pull ups
Run 400m
30 OH plate lunges 45/25#
Run 200m
30 Cals on a machine
Metcon (Time)
Run 400m
30 Medball cleans
Run 400m
30 Cals on machine
Run 400m
30 Plate hold lunges 25/10# 30 Run 400m
30 Jumping pull ups

CrossFit WOD, April 16, 2018

April 16th 2018

Weightlifting
Banded Press (12-12-12-12)
…right into 20 PVC Press

Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
– 30 Double Unders
– 10 Pull-ups
– 3 Manmakers
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
– 60 Single Unders
– 10 Jumping Pull-ups
– 3 Manmakers

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