WOD Friday April 19 2019

WOD Friday April 19 2019

Office Yoga
12pm to 1245pm

CrossFit

A, WarmUp

B, EMOM x 16 of
1 - 15/12 Cal Assault Bike
2 - DB Devil Press
3 - 15/12 Cal Rower

Sled Push
4 x 40ft x 225/155

WOD Thursday April 18 2019

WOD Thursday April 18 2019

CrossFit

A, Warm Up

B, Clean Complex

C, 3 Rounds of
400 Meter Run
21 KB Swings 53/35
11 Pull Ups
7 Power Cleans

WOD Wednesday April 17 2019

WOD Wednesday April 17 2019

CrossFit

A, Warm Up

B, Strict Press/Ring Row
5 sets of 5 every 2 Minutes

C, 15 - 12 - 9 - 6 - 3 of
Thruster 95/65
Bar over Burpee
(20 Double Unders/40 singles after each round)

WOD Tuesday April 16 2019

WOD Tuesday April 16 2019

CrossFit

A, Warm Up

B, Deadlift/HSPU
5 reps every 90 seconds for 5 sets

C, 10 Minute AMRAP of
6 Deadlift
4 Toes to Bar
8 Box Jumps

WOD Monday April 15 2019

WOD Monday April 15 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Back Squat/Box Jump
5 set of 3 reps every 90 seconds

C, For Time
30 KB Swings 53/35
50 Double Unders (150 singles)
30 Wall Balls
50 Double Unders
30 Wall Balls
50 Double Unders
30 KB Swings

WOD Saturday April 13 2019

WOD Saturday April 13 2019

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2 
45 Deadlift
45 Bobs
then
21-15-9 Thrusters
4-3-2 Rope Climb
then
4 x 100ft Sled Drag


WOD Friday April 12 2109

WOD Friday April 12 2109

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, "Friday the 12th"

3 Rounds of

12 Hand Release Push Ups

12 Abmat Sit Ups

12 Box Jumps 24/20

12 KB Swings 53/35

12 DB Push Press 35/25

12 Reverse Step DB Lunge (6rt/lt)

12 DB Alternating Snatch (6rt/lt)

12 Double Unders (36 singles)

12 Pull Ups

12 Knees to Elbows

12 Wall Balls

12 Burpees

(30 Minute Time Cap)

WOD Thursday April 11 2019

WOD Thursday April 11 2019

CrossFit

A, Warm Up

B, 16 Minute EMOM of
1 – 15/12 Calorie Row
2 – 8 Hang Power Clean
3 – 15/12 Calorie Assault Bike
4 – Rest (all rest together)

WOD Wednesday April 10 2019

WOD Wednesday April 10 2019

CrossFit

A, Warm Up

B, 18 Minute AMRAP
12 Deadlift 185/125
16 Wall Balls 20/14
400 Meter Run

C, Sled Push
4 x 40ft x 225/155

WOD Tuesday April 9 2019

WOD Tuesday April 9 2019

CrossFit

A, Warm Up

B, Power Clean Complex
EMOM x 7

C, 12 – 10 – 8 – 6 – 4 of
Power Clean
Pull Up
(30 Double Unders, 90 singles to start each round)

WOD Monday April 8 2019

WOD Monday April 8 2019

No Office Yoga

CrossFit

A, Warm Up

B, Back Squat/ Box Jumps
Every 90 seconds for 5 sets

C, 3 Rounds of
15 Push Jerk
12 Burpee Box Jump

WOD Saturday April 6 2019

WOD Saturday April 6 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, For Time

(Teams of 2)

100 Double Unders (200 singles)

75 Wall Balls

75 Double Unders (150 singles)

50 KB Swings 53/35

50 Double Unders (100 Singles)

50 KB Swings

75 Double Unders

75 Wall Balls

100 Double Unders

(one working one resting)

(share reps equally

WOD Friday April 6 2019

WOD Friday April 6 2019

No Office Yoga

CrossFit

A, Warm Up

B, 15 Minute AMRAP of
7 DB Thrusters 50/35
200 Meter Run
7 Pull Ups

C, Sled Push
4 x 40ft x 225/155

WOD Thursday April 4 2019

WOD Thursday April 4 2019

CrossFit

A, Warm Up

B, Deadlift
Build to 85%

C, 16 Minute EMOM of
1 - 15/12 Calorie Row
2 - 10 Deadlifts
3 - 15/12 Assault Bike Calories
4 - Rest (all rest together)

WOD Wednesday April 3 2019

WOD Wednesday April 3 2019

CrossFit

A, Warm Up

B, Back Squat/ Box Jump
5 sets of 3 reps every 90 seconds

C, 10 Minute AMRAP of
15 KB Swings 53/35
30 Double Unders

WOD Tuesday April 2 2019

WOD Tuesday April 2 2019

CrossFit

A, Warm Up

B, , "Macho Mile" (cfne)

4 Rounds of

400 Meter Run

and

3 sets of (per round)

(3 Power Cleans + 3 Front Squats + 3 Push Jerks)

(20 Minute Time Cap)

WOD Monday April 1 2019

WOD Monday April 1 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, 10 Rounds of

5 Box Jumps

5 Pull Ups

5 KB Swings

5 Reverse Step Lunges

5 Knees to Elbow

5 DB Push Press 30/20

5 Superman

5 Wall Ball

5 Burpees

5 Double Unders (15 singles)

(Time Cap 35 Minutes)