CrossFit WOD, April 14, 2020

04142020

Skill
Metcon (AMRAP – Reps)
EMOM for 10 minute:
50 Double Unders
Metcon (AMRAP – Reps)
EMOM for 10 minute:
1. Single Unders feet together x 2
2. Single Unders alternating feet x2
3. Backwards jumping
4. Rest
5. Fast singles
6. Hi jumping singles
7. Double Unders x2

Metcon
Metcon (10 Rounds for reps)
10 rounds of 200 meter max effort run followed by two minute rest.

CrossFit WOD, April 13, 2020

04132020

Skill
Metcon
EMOM for 10:
Odd minutes- 12 pistols
Even minutes – 30’ Handstand Walk
Metcon
EMOM for 10:
Odd minutes- 12 split squats
Even minutes – 30’ Bear Crawl

Metcon
Metcon (Time)
For time:
80 Burpees
120 Ruck Squats 60/40
40 Burpees
60 Ruck Squats

Rx+ is wearing the ruck sack the whole workout

CrossFit WOD, April 10, 2020

04102020

Metcon
Metcon (AMRAP – Rounds)
Death By Burpees!

…Then Death by Situps!

Following the minute that you are not able to complete the required burpees within corresponding minute, then begin Round 1 of Situps. Score is total rounds of BOTH!

CrossFit WOD, April 9, 2020

04092020

Skill
Metcon
5 sets of 5-10 Box Pike Strict Handstand Pushups

If 10 unbroken, add deficit to increase challenge

Metcon
Metcon (Time)
30 Reps Each:
1. Single Arm "Jug" Swings (x2)
2. Single Arm OH Lunges (x2)
3. Inverted Burpees
4. Leg Raises
5. Chest Pass Throws
6. Turkish Situps (15each)
7. Good Mornings (jug at chest)
8. Single Arm Pushups (15each)

Rx+ is using KB for swings and lunges or a barbell to do push press instead of chest pass throws

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