wods

Monday June 4, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls 

10 abmat sit ups

10 back extensions

Strength:

Clean and jerk 3-3-3-3-3

WOD1:

21-15-9

Thrusters (95/65)

Back facing burpees

For time.  2 minute cap.

WOD2:

5 ball slams (40/25)

7 box jumps (24/20)

9 calorie row

AMRAP 12 minutes

Must do 3 monkey bar runs sometime during the WOD>

Thursday May 31, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 strict toes to bar

10 back extensions

Strength:

Shoulder press and deadlift 3x10

OR

Snatch 3-3-3-3-3

WOD:

5 dumbbell snatch per side (50/35)

8 deadlifts (185/125)

11 box jumps(24/20)

25 double unders

AMRAP 12 minutes

Rest 2 minutes

Then:   6x250 meter sprints with a  1 minute break in between

 

Wednesday May 30, 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 prisoner lunge steps

Strength:

Bench press 4x10

Back rack lunge steps 4x10

WOD:

40-30-20-10

Calorie row

2 count mountain climbers

Sledge hammer swings (16/10)

Prisoner lunge steps

For time!

Tuesday May 29, 2018

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 v ups

10 back extensions

Strength:

Clean and jerk 3-3-3-3-3

WOD:

21-18-15-12-9-6-3

AAB calories

Sandbag clean to overhead (75/50)

Burpee over sandbag

GHD sit ups

For time.

 

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.

1 2 3 4 5 100