WOD Wednesday May 22 2019

WOD Wednesday May 22 2019

CrossFit

A, Warm Up

B, “The Chief”

Five 3-minute AMRAPs in 19 minutes

AMRAP in 3 minutes

3 Power Cleans (135/95 lbs)

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

WOD Tuesday May 21 2019

WOD Tuesday May 21 2019

CrossFit

A, Warm Up

B, Strict Press + Push Press
1 + 2 every 90 seconds

C, 21 - 15 - 9 of
BB Push Press 95/65
Pull Ups
w/50 Double Unders (150 sgls) so begin each round

WOD Monday May 20 2019

WOD Monday May 20 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Front/Back Squat
12 Minute EMOM

C, 12 Minute AMRAP of

21 - KB Swings 53/35
15 - Box Jumps 24/20
9 - Wall Balls 20/14

WOD Saturday May 18 2019

WOD Saturday May 18 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, “Gary Purdham”

AMRAP (with a Partner) in 31 minutes

31 Burpees

31 Double-Unders (93 singles)

31 Deadlifts (95/65)

31 Push-Ups

31 Box Jumps (24/20)

31 Hang Power Cleans (95/65)

31 Air Squats

31 Kettlebell Swings (53/35)

31 Shoulder-to-Overheads (95/65)

31 AbMat Sit-Ups

31 Calorie Row

31 Wall Ball (20/14)

WOD Friday May 17 2109

WOD Friday May 17 2109

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, 20 Minute EMOM of
1 - Wall Balls
2 - Box Jumps
3 - Assault Bike
4 - Rest (all rest together)

WOD Thursday May 16 2019

WOD Thursday May 16 2019

CrossFit

A, Warm Up

B, Deadlift + Toes to Bar

C, 10 Minute AMRAP of
10 Minute AMRAP of                                                 
30 Double Unders (90 singles)
20 KB Swings 53/35
200 Meter Run

D, Sled Push
6 x 40ft x 225/155

WOD Wednesday May 15 2019

WOD Wednesday May 15 2019

CrossFit

A, Warm Up

B, Strict Press + Push Press

C, 7 Rounds of             
6 Pull Ups
5 Bar over Burpees
4 Thrusters 115/80

WOD Tuesday May 14 2019

WOD Tuesday May 14 2019

CrossFit

A, Warm Up

B, Power Clean Primer

C, 12 - 10 - 8 - 6 - 4 - 2 of
Box Jump Overs 24/20
Power Cleans 135/95

WOD Monday May 13 2019

WOD Monday May 13 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Front Back Squat
EMOMx 12

C, 18 Minute AMRAP of
400 Meter Run
1 Round of Cindy
400 Meter Run
2 Rounds of Cindy
400 Meter Run
3 Rounds of Cindy
Continue to increase rounds of Cindy each round for 18 Minutes.

WOD Saturday May 11 2019

WOD Saturday May 11 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, Teams of 2
(one working and one resting)
4 Rounds of
10 Bar over Burpees
20 Pull Ups
30 Deadlifts
40 Wall Balls

WOD Friday May 10 2019

WOD Friday May 10 2019

Office Yoga
12pm to1245pm

CrossFit

A, Warm Up

B, 20 Minute EMOM of (4 sets)
1 - 15/12 Cal Row
2 - Jump Rope
3 - 12/10 Cal Assault Bike
4 - 200 Meter Run (all run together)
5 - Rest (all rest together)

WOD Thursday May 9 2019

WOD Thursday May 9 2019

CrossFit

A, Warm Up

B, Deadlift/T2B
5 sets of 3 every 90 seconds

C, 10 Minute AMRAP of
12 KB Swings 53/35
6 Bar over Burpees
9 Deadlifts 155/105

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

WOD Wednesday May 8 2019

WOD Wednesday May 8 2019

CrossFit

A, Warm Up

B, Strict Press + Push Press
(2 + 1) every 90 seconds for 7 sets

C, 10 Rounds of
4 DB Devil Press 50/35
6 Wall Balls 20/14

WOD Tuesday May 7 2019

WOD Tuesday May 7 2019

CrossFit

A, Warm Up

B, Power Clean Complex

C, 15 Minute AMRAP of
20 Box Jumps 24/20
400 Meter Run

WOD Monday May 6 2019

WOD Monday May 6 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Front/Back Squat
every minute on the minute for 12 minutes

C, 3 Rounds of
50 Double Unders (150 singles)
40 Air Squats (butt to ball)
30 Hand Release Push Ups

WOD Saturday May 4 2019

WOD Saturday May 4 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, 5 Rounds of
(Teams of 2)
20 KB Swings
20 Box Jumps
40/30 Cal Row
20 Wall Ball
20 Power Snatch
40/30 Cal Assault Bike
(25 Minute Cap)

Wod Friday May 3 2019

Wod Friday May 3 2019

Office Yoga
12pm to 1245pm

CrossFit

A, Warm Up

B, Deadlift/Toes to Bar

C, 12 Minute AMRAP of
200 Meter Run
30 Double Unders (90 singles)
10 Deadlifts (155,105)
5 Bar Over Burpees

D, Sled Push
4 x 40ft x 225/105