Category Archives: WOD

Warm-up:
Kettlebell

WOD:
3 rounds
800m run
50 sit-ups
40 air squats
30 kettlebell swings
20 box jumps
10 burpees

Warm-up:
Mobility

WOD:
“Lynne”
5 rounds
Bw bench press AMRAP
Pull-up Amrap

No time compnent

Warm-up:

Mobility

WOD:

A.  Weighted Pullup @ 20×0; 5,5,5; 3min rest

B.  Back squat @ 20×0; 8,8,8; 3min rest (hair of the dog)

C.  TGU 5 unbroken per side X 3ea.

Warm-up:
CrossFit

WOD:
30s AMRAP burpees
30s AMRAP jumping squats
1min rest
X 7

Rest 7min

7 power snatches (75/55)
120m run
1min rest (scale as needed for about 60s)
X 7

Warm-up:

1 mile + mobility

WOD:

20MIN OHS WORK

If your squat is good build to: Goal 1 BW OHS or Goal 2 BW OHS X 15

+

5RFT

10 Lateral Burpee over barrier

10 Ring Dips

Warm-up:

Gymnastic Day 1

WOD:

A.  Deadlift@20×0; 5X5; rest 5min

+

4 rounds

200m run

10 kb snatch alternate arms each round (24/16)

Forgot to hit “schedule” last night.

TEAM WODS TODAY!

Warm-up:

Gymnastic Day2

WOD:

3 rounds

Overhead Walking lunges 20 steps

20 medball/sandbag cleans (40/20)

20 plyo-pushups

HILL SPRINTS!  YAY!

Warm-up:
Mobility

WOD:
A.  10 min clean-pulls (skill not weight)
—
3 RFT
50 double unders
30 box jumps
10 burpees