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WOD & BLOG

  • 19APR
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    Main – CrossFit

    (No Measure)

    Jump rope 3 minutes
    3 Rounds
    15 jumping jacks
    12 lunge pass thru’s
    10 OH squats

    sled relay outside

    Bench Press

    3 sets not timed
    8 reps bench press
    20 flutter kicks
    10-15 T2B

    Metcon (AMRAP – Reps)

    AMRAP 7 minutes
    1 person rows 250 m
    1 person completes AMRAP of Box jumps 30″/24″

    rest 2 minutes

    AMRAP 7 minutes
    1 person runs 200 m
    1 person completes AMRAP Clean + jerk 135/95

  • 18APR
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    Main – 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

    Back Squat

    10 x 60%
    10 x 65%
    8 x 70%
    8 x 75%

    Front Squat

    5 x 60%
    5 x 65 %
    5 x 70%
    5 x 70%

    Metcon (Time)

    15-12-9
    Wall balls 20/14
    SDHP 95/65
    Push press 95/65
    Burpees

  • 17APR
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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

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

    Deadlift (5 x 3 reps, work up to a heavy set)

  • 16APR
    0 Comments

    Main – CrossFit

    Warmup 3 (No Measure)

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

    Rack barbell carry

    3 sets, not timed.
    100 m barbell carry
    3-5 muscle ups
    12 -15 russian twists

    Metcon (Time)

    20 Power Cleans 185/135
    30 T2B
    40 Push ups
    50 Double unders
    Row 1000 m