WOD Saturday October 21 2017

WOD Saturday October 21 2017

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. “Ball Hogs”
AMRAP 20:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…(cfne)

Partners complete full rounds

WOD Thursday October 19 2017

WOD Thursday October 19 2017

CrossFit

A. Warm Up

B. 15 Minute AMRAP of
60 Double Unders
50 Wall Balls
40 Box Jumps 24/20
30 Toes to Bar
20 Deadlifts 115/85
10 Barbell Push Press 115/85

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

KB with Katie
530pm to 630pm

 

WOD Wednesday October 18 2017

WOD Wednesday October 18 2017

CrossFit

A. Warm Up

B. Clean Complex

C. For Time
Running "Jackie"
1000 Meter Run
50 Thrusters 45/35 Barbell
30 Pull Ups

Yoga Stretch
630pm to 730pm

WOD Monday October 16 2017

WOD Monday October 16 2017

CrossFit

A. Warm Up

B. Front Squats

C. "DOUBLE OR NOTHING"

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (135/95)

Office Yoga
12pm to 1245pm

WOD Saturday October 14 2017

WOD Saturday October 14 2017

Lift
7am to 830am

CrossFit
830am to 930am

100 PROOF" (Teams of 2)For Time:

60 Calorie Row
60 Box Jump Overs (24/20)
60 Power Snatches (75/55)
60 CTB Pull-Ups
60 Power Snatches (75/55)
60 Box Jump Overs (24/20)
60 Calorie Row

WOD Thursday October 12 2017

WOD Thursday October 12 2017

CrossFit

A. Warm Up
30 Seconds of Jump Rope (buy in)
then 3 rounds of
5 KB Goblet Squats
5 KB Straight Leg Deadlift
5 Walk Outs
5 Burpees
then 30 seconds of Jump Rope (buy out)

B. For Time
50 Double Unders
30 KB Swings
30 Wall Balls
30 Pull Ups
30 Box Jumps
50 Double Unders
30 Box Jumps
30 Pull Ups
30 Wall Balls
30 KB Swings
50 Double Unders

KB with Katie
530pm to 630pm

WOD Wednesday October 11 2017

WOD Wednesday October 11 2017

CrossFit

A. Warm Up

B. Clean Deadlift + Power Clean Complex 

C. 3 Rounds for Time of
10 Ground to Overhead 95/65
10 Bobs
10 Toes to Bar

Yoga Stretch
630pm to 730pm

WOD Tuesday October 10 2017

WOD Tuesday October 10 2017

CrossFit

A. Warm Up

B. Push Press
5 x 5 x 65%
every 90 seconds

C. EMOM x 16 (4 rounds of each)
1 - Deadlift x 10 x 185/125 (approximately 50% of 1 rep max but not to exceed the 185/125)
2 - 20 Abmat SitUps
3 - 200 Meter Run
4 - Rest
We will all start with #1 and go in sequence, #2 , then #3 and rest on #4.
 

WOD Saturday  October 7 2017

WOD Saturday October 7 2017

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2 complete
400 Meter Run
30 Thrusters
3 Rope Climbs (each)
400 Meter Run
20 Thrusters
2 Rope Climbs
400 Meter Run
10 THrusters
1 Rope Climb

WOD Friday October 6 2017

WOD Friday October 6 2017

CrossFit

A. Warm Up
Tabata
Plank
Double Unders

B. 10 Rounds for Time of (use a chalk board to count rounds/ not the floor)
3 Bar over Burpees
4 Power Cleans 115/75
5 Toes to Bar
6 KB Swings 53/35
(25 Minute Time Cap)

Office Yoga
12pm to 1245pm

 

WOD Thursday October 5 2017

WOD Thursday October 5 2017

CrossFit

A. Warm Up
5 Minutes of
5 KB Goblet Squats
5 KB SLDL (5rt/5lt)
5 Russian KB Swings
20 Double Unders
Followed by
10 Minutes to warm up to 60% of 1 rep max but not more than 225/155 on Deadlifts.

B. 3 Rounds of
10 Deadlifts 225/155
30 Wall Balls
20 Box Jump Overs 24/20

KB with Katie
530pm to 630pm

WOD Wednesday October 4 2017

WOD Wednesday October 4 2017

CrossFit

A. Warm Up

B. Overhead Squat/or Push Press

C. "Dumb Down"
15 Minute AMRAP of
12 DumbBell Step Back Lunge  50/35
9 Dumbbell Clean and Jerk
3 Bar Muscle Ups (6 chest to bar pull ups)

Yoga Stretch
630pm to 730pm

WOD Tuesday October 3 2017

WOD Tuesday October 3 2017

CrossFit

A. Warm Up

B. Back Squat Wave
Every 2 minutes for 10 minutes.

C. "Jack the Ripper"
EMOM X 10 (5 rounds)
14/11 Calorie Row
2 - 5 Deadlifts+5 Hang Power cleans+5 Push Jerks (unbroken, do not put bar down)

WOD Monday October 2 2017

WOD Monday October 2 2017

CrossFit

A. Warm Up

B. Power Snatch Complex

C. Split Jerks

D. 8 Minute AMRAP of
8 Burpee Box Jumps
8 Hang Power Snatch 95/65
8 Thrusters 95/65

Office Yoga
12pm to 1245pm