Wednesday 12/5/17

BC

X4

10 Goblet Squat

10 V Ups

 

 

7 Min AMRAP

10 Slam Balls

10 Russian Twists

4 Min REST

7 Min AMRAP

10 Wall Balls

10 Push Ups

 

CROSSFIT

Strength

X4

8 OH Squats

8 GHDs

 

WOD

15 Min AMRAP

400m Run/ or 500m Row

15 Shoulder to Overhead 95/65

Tuesday 12/5/17

Strength

X3

250m Row sprints

8 Strict Press

 

WOD

X5

10 Wall Balls 20/14

15 Kb Swings 53/35

10 Box Jumps 24/20

 

 

Monday 12/4/17

BC

1000m Row Benchmark

 

x4 1 Min per station AMRAP

(Count total Reps)

Ball Slams 30/20

Sit Ups

Famer Carry Length of Turf with Kb 70/44

Burpees to Plate

Rest

 

CROSSFIT

Strength

Front Squat 5×5

2 Rope Climbs in between

 

WOD

Open Workout 15.1

9 Min AMRAP

15 Toes to Bar   (Scaled Hanging Knee Raises)

10 Deadlifts 115/75  (85/55)

5 Snatches 115/75  (85/55 ground to overhead)

Saturday 12/2/17

Skill

x3

500m Row

2 Min Rest

 

WOD

Tabata

8 rnds per movement

battle hoses

Wall Balls

mountain Climbers

Squats

Friday 12/1/17

BC

800M RUN for time

 

Wod

15 Min AMRAP

5 Burpees

10 Sit Ups

15 Squats

 

CROSSFIT

Strength

X4

8 Deadlifts

Max Toes to bar linked

 

 

WOD

4 Min AMRAP

6 SDHP #70/35

10 Ball Slams

 

4 Min REST

 

4 Min AMRAP

6 OH Lunges 45/25

10 Double Unders

Strength

Clean and Jerk

X4

6 Reps

 

WOD

10 Push Press 135/65

20 Front Squats 135/65

30 Kb Swings 70/35

40 Sit Ups

50 Push Ups

40 Sit Ups

30 Kb Swings

20 Front Squats

10 Push Press

Wednesday 11/29/17

BC

Strength

X3

10 SDHP

10 Sit Ups

 

WOD

12 Min AMRAP

Bear Crawl turf 1 direction

10 Air Squats

10 Ball Slams

10 Bicycles

5 Box Jumps

 

CROSSFIT

Back Squat

5×5

 

WOD

12 Min AMRAP

4 Power Snatchs 135/65

6 Burpee box jump 24/20

8 Wall Ball 20/14

10 Double Unders

Monday 11/27/17

BC

1000m row

 

WOD

X5 (30 sec on/30 sec off)

Lunges

Push Ups

Step Ups

Sit Ups

Kb Swings

 

CROSSFIT

Skill + drill

Squat Cleans

 

WOD

“Badger”

30 Squat Cleans (95/65)

30 Pull Ups

800m Run

 

Saturday 11/25/17

WOD (w/partner)

1 Mile run (split in 200m sprints)

50 Wall Balls

50 SDHP w/kb 53/35

100 Double Unders

100 med ball pass Sit Ups

2500m Row (split however)