CrossFit WOD, April 8, 2020

04082020

Skill
Metcon
4 sets of
– 15 single leg deadlifts each leg
– 60 second Hang

Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:

15 medball cleans
30 Double Unders

Check out the coaches video for medball variations!

CrossFit WOD, April 7, 2020

04072020

Skill
Metcon
EMOM for 10:
Odd minutes- 45 second Superman (holding towel between hands!)
Even minutes – 20 Jack Knives

Metcon
Metcon (Time)
3 Rounds for time:
35 Hand Release Pushups
35 Russian Twists
400 Meter Run

CrossFit WOD, April 6, 2020

04062020

Skill
Shoulder Press (10-10-10-10)
Press from seated position on ground.
Split squat (10-10-10-10)
Hold weight in front rack or at chest. 10 reps each leg.

Metcon
Metcon (Time)
20 Rounds of
– 5 Ground to Overhead
– 5 Squats
– 5 Tuck Jumps
– 5 Squats

CrossFit WOD, April 3, 2020

04032020

Skill
Metcon
4 sets of
5 reps of a 10-Second Negative Pushups (Add weights to back)
+
20 Bench Press (Get in Bridge position with shoulders on bench/couch/ottoman and press objects touch to balance for intensity (Jugs/grocery bags))

Metcon
Metcon (3 Rounds for reps)
3 minute AMRAPs:
– Wall Climbs
– Burpees
– Broad Jumps

CrossFit WOD, April 2, 2020

04022020

Skill
Metcon
5 sets of

5 OH Squats at a 3/3/2/2 tempo (Use barbell or Broom Stick OH or double arm two grocery bags)

5 strict pullups

Metcon
5 sets of
10 Single Arm OH Lunges and 20 I’s and Y’s

Metcon
Metcon (Time)
2 Rounds of a
– 1200 Meter Ruck Run of 60/40lbs (3/4 mile) and
100 Step Ups . Modify to Squats if no step.
Metcon (Time)
4 Rounds of 400 Meter Ruck Run and 50 Step ups or modify to squat. If no squat, assisted doorway lunge or take off pack and put on hips for bridges. 4 Rounds of 400 Meter Ruck Run and 50 Step ups or modify to squat. If no squat, assisted doorway lunge or take off pack and put on hips for bridges.

CrossFit WOD, April 1, 2020

04012020

Skill
Metcon
EMOM for 10 minutes:
ODD Minuters – 30ft HS Walk (If successful, add a challenge like a turn or go over a book) and
EVEN minutes – 5 Hollow Arch Rolls (Over and Back)
Metcon
EMOM for 10 minutes:
ODD Minuters – 30ft Bear Crawl
EVEN minutes – 40 second hollow hold

Metcon
Metcon (5 Rounds for reps)
Tabata
– Double Unders
– V ups
– Jump Squats
– Russian Twists
– Shuttle Run 20ft apart
– Plank

Don’t scorenplank
Metcon (5 Rounds for reps)
Tabata
– Toe taps
– Sit ups
– Jump Squats
– Russian Twists
– Toe taps
– Plank

Don’t score plank

CrossFit WOD, March 31, 2020

03312020

Skill
Metcon
4 sets of
12 Single Arm Rows + 45 second Superman hold
… then …
24 alternating single leg bridges with band around knees (Sub belt) + 45 second chinese plank.

Metcon

Metcon (Time)
For Time:
-800 Meter Farmer Carry 53/35lbs Weights (Grocery Bags, Wheel Barrow, KBs)
-80 burpees

CrossFit WOD, March 30, 2020

03302020

Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

CrossFit WOD, March 27, 2020

03272020

Skill
Metcon
5 sets of:
L Sit for 20 seconds
10 Deficit Reverse Lunges Right Leg
10 Deficit Reverse Lunges Left Leg

Increase intensity by adding weight for lunge!
Metcon
5 sets of:
Plank for 60 seconds
10 Deficit Reverse Lunges Right Leg
10 Deficit Reverse Lunges Left Leg

Metcon
Metcon (Time)
For time:
100 Double Arm Push Press
100 Double Arm OH Lunges
100 Thrusters

Very light weight. I would say empty barbell or 20/10lb Dumbbells if you are working with those. Otherwise this is meant to be with lighter objects you find around the house…maybe your broom!

CrossFit WOD, March 26, 2020

03262020

Gymnastics
Metcon
EMOM for 10 minutes:
Odd Rounds – Handstand Walk
Even Rounds – 12 Turkish Situps
Metcon
EMOM for 10 minutes:
Odd Rounds – Bear Crawl for 40 seconds
Even Rounds – 15 SItups

Metcon
Metcon (Time)
For Time:
150 pushups

*Every time you break it’s 10 v-ups

Metcon (Time)
For Time:
100 Box pushups

*Every time you break it’s 10 Leg Raises.