Wods

Wednesday May 23, 2018

"Collin"

Run 400 meters with sandbag (50/35)

12 push press (115/75)

12 box jumps (24 inch)

12 sumo deadlift high pulls (95/65)

6 rounds for time!

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiance Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

 

Friday May 18, 2018

WOD:

"Filthy 50"

50 reps each of the following exercises:

Box jumps (24 inch)

Jumping pull ups

Kettle bell swings (35)

Push press (45)

Knees to elbows

Back extensions

Walking lunge steps

Wall balls (20/14)

Burpees

Double unders

For time!

Wednesday May 16, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Bench press and power clean 

5-3-1-1-1-1

Alternate lifts.

Then:  Max rep strict pull ups and dips

WOD:

Run 200 meters

Then, 3 rounds of:

5 pull ups

10 push ups

15 air squats

AMRAP 20 minutes

Tuesday May 15, 2018

Warm up:

Run or row 250 meters

Then,  3 rounds of:

10 figure 8 stretch

10 burpees

10 v ups

10 good mornings

10 prisoner lunge steps

WOD1:

21-15-9

Alternating dumbbell snatches (50/35)

AAB Calories

GHD sit ups

WOD2:

25-20-15-10-5

Calorie row

Military sit ups

Sledge hammer swings (16/10)

Post separate time for each wod.

Monday May 14, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 abmat sit ups

10 back extensions

10 squats

WOD:

"CrossFit Total"

Back squat

Shoulder press

Deadlift

You get 3 attempts at your 1 RM.

Suggested rep scheme:  5-3-1-1-1-1

Thursday May 10, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5-3-1-1-1-1

30 dips

Back rack lunge steps 3x10/12-15

WOD:

Run 1 mile AFAHP

Then, AMRAP of:

5 pull ups

10 push ups

15 squats

25 minute cap.

Tuesday May 8, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

Strength:

Shoulder press 5-3-1-1-1-1

Hang power cleans 3-2-1-1-1-1

WOD1:

Max rep strict press (95/65)  5 minutes

WOD2:

10 kettle bell swings (70/45)

Sprint 25 meters

10 ball slams (40/25)

Sprint 25 meters

10 rounds for time!

Monday May 7, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 strict pull ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Back squats 5-3-1-1-1-1

WOD:

6 front squats (185/120)

8 burpee box jumps (2o inch)

Run 200 meters

AMRAP 20 minutes

Thursday May 3, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

Strength:

Bench press 5-3-1-1-1-1

30 dips

Back rack lunge steps 3x10

WOD:

Run 200 meters

1 caving ladder climb

20 true push ups

20 sledge hammer swings (16/10)

50 meter farmers/plate pinch carry (70-35)(45-25)

5 rounds for time!

Wednesday May 2, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

1 0 back extensions

10 squats

Strength:

Deadlifts 5-3-1-1-1-1

Straight leg deadlifts or good mornings 3x10

Weighted pull ups 5-5-5-5-5

WOD:

Run 1 mile AFAHP

Then: 2, 4, 6, 8....

Deadlifts (245/165)

Wall balls (20/14)

V ups

20 minute cap.

Post mile time and rounds/reps completed.

 

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