Wod

CrossFit

04-25-2018
04252018
Weightlifting
Deadlift (EMOM 10 Min 3 DL + 5 HSPU )
Metcon
2k Row (Time)
Max Effort 2k Row

CrossFit

04-24-2018
04242018
Weightlifting
Clean and Jerk (12-9-6-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min EMOM
9/6 Cal Assault Bike Rx+ 12/9

CrossFit

04-23-2018
04232018
Weightlifting
Overhead Squat (7×1 90-100%)
Metcon
Metcon (Time)
2 Rounds for time of:
20 Ring Dips
20 Overhead Squats, 95/65
20m Handstand Walk
8 Min Cap

CrossFit

04-22-2018
04222018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

04-21-2018
04212018
Metcon
Metcon (Time)
800m Run

30-20-10
Burpees Over Box with DB 40/25 Rx+ 50/35
Lunge Rx+ Jumping Lunges

400m Run

CrossFit

04-20-2018
04202018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
04.16.2018 | MONSTER MASH

4 Rounds for time of:
7 Clean & Jerks 135/95
7 Ring Muscle-ups

Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handtsand Push-ups
7 Deadlifts 315/205

2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing

*Rest 5 minutes between workouts
*Repeat from 01.18.2016

CrossFit

04-19-2018
04192018
Metcon
Metcon (Time)
4 Rounds:
50 Double-unders
35 Sit-ups
15 Hip Extensions
15 Pistol Squats
18 Min Cap
Weightlifting
Push Press (5×3)

CrossFit

04-18-2018
04182018
Metcon
Metcon (Time)
3 RDS:
1 Mile Run
* 5 min Rest between
subtract 10 min rest for total time

CrossFit

04-17-2018
04172018
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Shoulder Press 135/75
Strict Pull-up
12 Min Cap
Weightlifting
Front Squat (1 x 20)

CrossFit

04-16-2018
04162018
Weightlifting
Sumo Deadlift (5×3 80-90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 RDS:
3 minute AMRAP:
10 Medicine Ball Cleans, 20/14
10/7 Calories, Rowing
Rest 3 Min

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