WOD Saturday October 20 2018

WOD Saturday October 20 2018

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, 20 Minute AMRAP of
200 Meter Run
7 Wall Walls
7 Pull Ups
7 Box Jumps
7 Power Clean and Jerks 135/95

WOD Friday October 19 2018

WOD Friday October 19 2018

CrossFit

A, Warm Up

B, Bulgarian Split Squat
3 sets of 8 - 10 rt/lt

C, For TIme
15 - 12 - 9 of
Thruster 135/95
Bar over Burpee

Office Yoga
12pm to 1245pm

WOD Thursday October 18 2018

WOD Thursday October 18 2018

CrossFit

A, Warm Up

B, 4 Rounds of
600 Meter Run
40 Double Unders (120 singles)
20 Chest to Bar Pull Ups

WOD Wednesday October 17 2018

WOD Wednesday October 17 2018

CrossFit

A, Warm Up

B, OTM for 3 sets
6 - 8 RDL’s
30 second side plank (rt/lt)

C, 12 Minute EMOM
1 - 15/12 Row for Calories
2 - 12 Deadlift 185/125
3 - 20 Box Jump 24/20
4 - Rest

WOD Monday October 15 2018

WOD Monday October 15 2018

CrossFit

A, Warm Up

B, Back Squats
Build to a Heavy single

C, With a 2 minute running clock for 3 sets
1 - 250/175 meter row
2 - Max Squat Cleans in remaining time
Rest 2 minutes

Office Yoga
12pm to 1245pm

WOD Saturday October 13 2018

WOD Saturday October 13 2018

Lift
7am to 830am

CrossFit

A, Warm Up

B, Team “Whitten” (teams of 2)
5 Rounds of
22 KB Swings 70/53
22 Box Jumps 24/20
400 Meter Run
22 Burpees
22 Wall Balls

WOD Friday October 12 2018

WOD Friday October 12 2018

CrossFit

A, Warm Up

B, Push Press
6 sets of 4 every 90 seconds

C, For Time
400 Meter Run
30 DB Snatch 50/35 (15rt/lt)
20 Pull Ups
30 Burpees
20 Pull Ups
30 DB Snatch
400 Meter Run

Office Yoga
12pm to 1245pm

WOD Wednesday October 10 2018

WOD Wednesday October 10 2018

CrossFit

A, Warm Up

B, 20 Minute AMRAP of
(Teams of 2, one working and one resting)
400 Meter Row (200 Meters each 100 Meter increments)
20 KB Swings 53/35
20 KB Box Step Overs (20” box)

WOD Monday October 8 2018

WOD Monday October 8 2018

CrossFit

A, Warm Up

B, Back Squats
3 reps every 2 minutes for 6 sets

C, For Time
150 Double Unders (300 singles)
60 Wall Balls 20/14
30 Chest to Bar Pull Ups
150 Double Unders

Office Yoga
12pm to 1245pm

Saturday October 6 2018

Saturday October 6 2018

Lift

7am to 830am

CrossFit

830am to 930am

A, Warm Up

B, 25 Minute AMRAP of
(Teams of 2, one working one resting, both run together)

20 Thrusters 95/65
20 Pull Ups
400 Meter Run
20 Bar Over Burpees
20 Wall Balls

WOD Thursday October 4 2018

WOD Thursday October 4 2018

CrossFit

A, Warm Up

B, Deadlift
Every 2 Minutes for 5 sets

C, 10 Minute AMRAP of
10 KB Swings 53/35
200 Meter Run
10 Pull Ups

WOD Tuesday October 2 2018

WOD Tuesday October 2 2018

CrossFit

A, Warm Up

B, Push Press
6 sets of 4 every 90 seconds

C, “Betty”
5 Rounds of
12 Push Press
20 Box Jumps

WOD Monday October 1 2018

WOD Monday October 1 2018

CrossFit

A, Warm Up

B, Back Squats
3 reps every 90 seconds

C, 12 Minute AMRAP of
50 Double Unders
7 Toes to Bar
7 DB Hang Squat Cleans 50/35
7 DB Push Press

Office Yoga
12pm to 1245pm

WOD Saturday September 29 2018

WOD Saturday September 29 2018

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, 20 MInute AMRAP of
teams of 2 (boy teams and girl teams)
800 Meter Row
400 Meter Run
20 Power Cleans 135/95

WOD Friday September 28 2018

WOD Friday September 28 2018

CrossFit

A, Warm Up

B, DB Bench Press/DB Row

C, 8 Minute AMRAP of

30 Double Unders (90 singles)
14 DB Hang Power Clean and Jerk 50/35
7 Toes to Bar

Office Yoga
12pm to 1245pm