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Wods

Thursday October 11, 2018

WOD: "Filthy 50" 50 reps of each exercise... 50 box jumps-24 inch 50 jumping pull ups 50 push press 45# 50 kb swings 35# 50 knees to elbows 50 back extensions 50 lunge steps 50 wall balls 20/14 50 burpees 50 double unders

Wednesday October 10, 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 5-3-1-1-1-1 Power cleans 5-3-1-1-1-1 Max rep strict pull ups Max rep dips WOD: 5 pull ups 10 push ups 15 squats AMRAP 12 minutes

Tuesday October 9, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 ball slams (25/15) 10 v ups 10 good mornings 10 prisoner lunge steps Skill: Turkish Get Ups 5x5 WOD: Run 250 meters 1 balance beam 12 horizontal pull ups 18 ghd sit ups 24 sledge hammer swings (16/10) 5 rounds for time.

Monday October 8, 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 5-3-1-1-1-1

Thursday October 4, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 v ups 10 good mornings 10 squats Strength: Power cleans 5-3-1-1-1-1 WOD: 3 hang power cleans (135/95) 6 front rack lunge steps (135/95) 9 AAB calories 12 GHD sit ups 2 rounds AFAHP Rest 1 minute Repeat for 4 rounds Post total time

Wednesday October 3, 2018

"Battle of Mogadishu" Memorial WOD As a two person buddy team, complete the following while staying within 5 meters and 5 reps of your battle buddy: Run 250 meters with kettle bell (35/25) and sledge hammer (16/10) 2 rope climbs Then, 3 rounds of: 18 deadlifts (225/145) 18 thrusters (95/65) 18 ctb pull ups Then: 75 burpees Then: Run 1 mile with one sandbag (50/35) per team and two sledge hammers (16/10) For time!

Tuesday October 2, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 close grip push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Shoulder press 5-3-1-1-1-1 WOD: Run 250 meters 1 caving ladder climb 6 sandbag clean and press (75/50) 12 toes to bar 18 kettle bell swings (53/35) 5 rounds for time.

Monday October 1, 2018

Strength: Back squats 5-3-1-1-1-1 WOD: 5 box jumps (30/24) 7 man maker push ups (35/25) 9 back squats (165/105) 50 meter prowler push (45/35) AMRAP 20 minutes

Friday September 28, 2018

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Power cleans 5-3-1-1-1 WOD: 18 minute EMOM M1: 6 squat cleans (135/95) M2: 10 bar facing burpees M3: 30 double unders

Thursday September 27, 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 WOD: Run 1 mile Then, 4 rounds of: 16 ring push ups 13 v ups 10 box step ups with sandbag (75/50) Run 100 meters with sandbag (75/50) Post mile time and total time.

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