Friday 11/24/17

Morning Classes closed!

430 big guns

530 CROSSFIT

 

WOD

X5

5 Clean and Jerks 155/85

5 burpee pull ups

5 Toes to Bar

 

5 Min Rest

 

X3

500m row

400m run

Wednesday 11/22/17

BC

X3

250m row

90 sec Rest

 

 

X5

20 OH Lunges 45/25

10 Kb Swings

10 Kb Sumo Deadlifts

10 Mountain Climbers

10 Sit Ups

 

CROSSFIT

Strength

X4

5 Deadlifts

8 Ring Dips

 

 

WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Cleans 135/85

Pull Ups

Box Jumps 24/20

 

Tuesday 11/21/17

Strength

Push press

5,3,1,1,1,3,5

 

WOD

Loredo

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

 

 

Monday 11/20/17

BC

15 Min EMOM

1st 8 step ups while holding Db/kb (4/leg)
2nd 6 ring rows with pause at top
3rd 8 Push Ups

Repeat

WOD

X4

10 Goblet Squats

10 Ball Slams

30 double Unders

250m row

 

CROSSFIT

X3

2 rope assents

12 alt db/kb snatchs

 

WOD

4 MIN AMRAP

5 Sdhp kb 70/44

10 Bar Facing Burp

 

2 MIN REST

 

4 MIN AMRAP

5 Thrusters 95/65

5 Pull Ups

 

Saturday 11/18/17

WOD

“filthy fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 11/17/17

BC

10 Min EMOM

Even 2 Rope Climbs

Odd 5 Dips/ 5 Push Ups

 

WOD

500m Row

20 Kb Swings

50 Double Unders

20 Wall Balls

400m Run

 

CROSSFIT

Strength

10min EMOM

3 Deadlifts

8 ball slams

 

WOD

“Cindy” w/partner switch off rnds

20 Min AMRAP

5 Pull Ups

10 push ups

15 squats

 

 

Thursday 11/16/17

Strength

X4

6 Strict Press

10 Dips

 

WOD

“Tabata” 20sec on/ 10 sec off

X8 per movt.

Wall Balls 20/14

Sit Ups

Box Jumps 24/20

SDHP 53/35

Wednesday 11/15/17

BC

X4

10 kb swings

10 dips

 

WOD

6 Min AMRAP

8 Squats

10 Double Unders/ 30 Single

 

4min rest

 

6 Min AMRAP

10 Sand Bag deadlifts

5 HRPU

 

CROSSFIT

Strength

8 Min EMOM

Even 6 Cleans

Odd 8 toes to bar

 

WOD

12 Min AMRAP

14 Snatch 135/65

12 HRPU

10 Burpees

 

 

 

 

 

 

Tuesday 11/14/17

Strength

10 Min EMOM

Even 5 Deadlifts

ODD 5 HSPU

 

WOD

14 Min AMRAP

400m Run

4 Clean and Jerks 185/115

8 Toes to Bar

Monday 11/13/17

BC

10 min EMOM

Even 6 Burpees

ODD 12 Ball Slams

 

X3

30 sec on/30 off

Battle Hoses

Wall Balls

Russian Twists w/kb

Box Jumps/Step Ups

Double Unders

 

CROSSFIT

STRENGTH

OH Squats

X4

8 reps

 

WOD

X2 (rest 5 min in between)

20 cal row

20 shoulder to overhead 95/65

200m run