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WOD & BLOG

  • 24APR
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    Main – CrossFit

    Warmup 1 (No Measure)

    High knee holds
    butt kick holds
    Inchworm pushups
    Lizard
    Side lunges
    High knees
    Side shuffle
    Bear crawl
    10 good mornings
    10 OHS
    10 pass throughs
    10 figure 8′s

    Shoulder Press (5 x 2 reps, work up to a heavy set)

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 5 minutes
    7 Ball Slams 20/15
    7 Box jumps 24″/20″
    1 minute rest
    AMRAP 5 minutes
    100 m row
    6 Front squats 135/95
    1 minute rest
    AMRAP 5 minutes
    10 Push press 95/65
    10 Sit ups

  • 23APR
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    Main – Cardio CrossFit

    Warmup 4 (No Measure)

    4 rounds or 9 min cap
    Run 400m then:
    4 rounds
    5 Pull ups
    7 Push ups
    9 Air squats
    12 Sit ups

    Metcon (Time)

    11-10-9-8-7-6-5-4-3-2-1
    Burpees
    KB Swings
    Box Jumps
    100m Run

  • 23APR
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    Main – CrossFit

    (No Measure)

    Run 400 m
    Sampson stretch
    Side lunges
    High knees
    Butt kickers
    Karaoke
    10 OH squats
    15 pass thru’s

    Burgener warmup
    Keg stretch

    Handstand Walk (10 minutes practice)

    Randy (Time)

    For Time:
    75 Power Snatches, 75#

    GHD Situps (3 sets of max reps)

  • 22APR
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    Main – CrossFit

    Warmup 3 (No Measure)

    800m Run
    Outside
    High Knees
    Butt Kickers
    Karaoke
    Back Pedal to Sprint
    25 Push Ups

    Metcon (AMRAP – Rounds and Reps)

    AMRAP 25 minutes
    Run 200 m
    20 Pull ups
    20 Push ups
    20 Deadlifts 135/95
    Run 400 m
    15 Pull ups
    15 Push ups
    15 Deadlifts
    Run 800 m
    10 Pull ups
    10 Push ups
    10 Deadlifts

    200 m run= 5 reps
    400 m run= 10 reps
    800 m run= 15 reps