Tuesday – 5/1/18

by | Apr 30, 2018

WOD
a. Tabata – russian twist
b. 21-15-9 (8 minute cap)
– Back squat (135,95)
– Push ups x 2
* 3 minute rest
c. 21-15-9 (8 minute cap)
– Deadlift (185,135)
– Sit ups x 2
 
4pm Kettlebell
– KB perfection
Then
– O/H carry left
– Rack carry left
– Suitcase carry left
– Then right side
 
6pm Olympic lifting and open gym

Monday – 4/30/18

by | Apr 29, 2018

a. Rope climb technique / sets of 2

b. 4 rounds for time: (16 minute cap)
– 3 wall walks
– 5 pull ups
– 10 alternatinhg pistols
– 15 box jumps

Saturday – 4/28/18

by | Apr 27, 2018


8am Kettlebell
3 rds
12 ring rows
12 push up w/rotation
12 kb press l/r
12 rows l/r
Then
40 on no rest
KB deadlift
Squat jump
KB swing
Burpee no pushup
1 arm swing 20/20
Burpee
Hand to hand swing
Burpee 2 pushups
Then
30 on 30 off
5 times
Run between cones or 5 hill sprints
 
9am WOD
a. Split jerk 5×4 switching legs

a. AMRAP in 12 minutes
– 50 double unders
– 3-5 strict pull ups (unbroken)
– 10 forward stepping front rack lunge lunges (95,65)
 
10am Olympic Lifting AND Try CrossFit Free Class

Friday – 4/27/18

by | Apr 26, 2018


Don’t forget to tell your friends and family about this Saturday’s free “Try CrossFit” class at 10am. (Oly lifting will still be held as usual).

a. Hang squat clean (work technique and light sets of 5)

b. AMRAP in 12 minutes
– 10 deadlift (135,95)
– 15 sit ups
– 10 medball cleans (30,20)
– 15 sit ups
– 10 push ups
– 15 sit ups