WOD Saturday April 21 2018

WOD Saturday April 21 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. AGOQ Workout 2

4 rounds for time of:
25 chest-to-bar pull-ups
5 cleans

Men: 245 lb.
Women: 170 lb.

Scaling
This workout contains a high volume of chest-to-bar pull-ups and a substantial dose of heavy lifting. Reduce the pull-up reps and modify the movement so that each round takes no more than 3-4 sets to complete. Reduce the weight on the clean so that it is still heavy for you but light enough that you can cycle the reps with minimal rest.

Intermediate Option
4 rounds for time of:
25 pull-ups
5 cleans

Men: 155 lb.
Women: 105 lb.

Beginner Option
4 rounds for time of:
15 ring rows
5 cleans

Men: 95 lb.
Women: 65 lb.

WOD Friday April 20 2018

WOD Friday April 20 2018

CrossFit

A. Warm Up

B.  Back Squats
5 sets of 1 Pause Back Squat + 1 1/4 Back Squat + 1 Back Squat
every 90 seconds

C. Tabata
1 - Wall Balls
2 - KB Swing
3 - Double Unders
4 - Bobs

Office Yoga
12pm to 1245pm

WOD Thursday April 19 2018

WOD Thursday April 19 2018

CrossFit

A. Warm Up

B. Deadlift
Every 90 seconds for 5 sets of 5 reps.

C. 10 Minute AMRAP of
3 - 6 - 9 - 12 - 15 etc... building in reps of 3 each round for 10 minutes.
DB Hang Squat Clean and Jerk 50/35
Pull Ups

D. Sled Push
4 x 40ft 275/185

WOD Monday April 16 2018

WOD Monday April 16 2018

CrossFit

A. Warm Up

B. Front Squats
5 sets of 3 of 1 & 1/4 Squats every 2 minutes

C. For Time
75 Double Unders
20 Front Squats 95/65
35 Hand Release Push Ups
20 Toes to Bar
75 Double Unders
20 Toes to Bar
35 Hand Release Push Ups
20 Reverse Step BB Lunge (10rt/lt)

Stretch Class
after class

Office Yoga
12pm to 1245pm

WOD Saturday April 14 2018

WOD Saturday April 14 2018

Lift
7am to 830am

CrossFit
830am to 930am

A. Warm Up

B. Teams of 2
45 Deadlift
45 Bobs

21-15-9 Thrusters
4-3-2 Rope Climb

4 x 100ft Sled Drag

WOD Friday April 13 2018

WOD Friday April 13 2018

CrossFit

A. Warm Up

B. " Lucky 13"
3 Rounds of
13 HR Push Ups
13 Sit Ups
13 Box Jumps 20
13 KB Swings 53/35
13 BB Push Press 45/35
13 Reverse Step Lunge (13 rt/lt)
13 Medicine Ball Cleans 20/14
13 Knees to Elbows
13 Pull Ups
13 PVC Dips
13 Air Squats
13 Mountain Climbers (13 rt/lt)
13 Burpee

Office Yoga
12pm to 1245pm

WOD Wednesday April 11 2018

WOD Wednesday April 11 2018

CrossFit

A. Warm Up

B. Clean Segment Pull to Hold plus Power Clean
EMOM x 7

C. 12 Minute AMRAP (check your wod books for this one 6/30/17)
9 DB Deadlift 60/40
6 Burpee
3 DB Power Cleans

(Crossfit mainpage wod 6/28/17)

 

WOD Monday April 9 2018

WOD Monday April 9 2018

CrossFit

A. Warm Up

B. 1 and 1/4 Front Squat
5 set of 3 reps every 90 Seconds

C. EMOM x 16
1 - 14/12 Calorie Row
2 - 10 DB Thrusters
3 - 10 Pull Ups
4 - Rest

Stretch class after 915am class

Office Yoga
12pm to 1245pm

WOD Saturday April 7 2018

WOD Saturday April 7 2018

Lift
7am to 830am

CrossFit
830am to 930 am

Double Upside Down "DT"
Teams of 2 complete (one working one resting)
10 Rounds of
6 Push Jerk 155/105
9 Hang Power Cleans
12 Deadlifts

WOD Thursday April 5 2018

WOD Thursday April 5 2018

CrossFit

A. Warm Up

B. Deadlift
5 x 3
Building to 80 %

C. For Time
200 Meter Run
15 Deadlifts 185/125
10 Pull Ups

200 Meter Run
12 Deadlifts
15 Pull Ups

200 Meter Run
9 Deadlifts
20 Pull Ups
 

WOD Monday April 2 2018

WOD Monday April 2 2018

CrossFit

A. Warm Up

B. Back Squats
Build to a Heavy single over 7 sets.

C.  10 Minute AMRAP of
30 Double Unders
7 Thrusters 95/65
7  Pull Ups 

Stretch Class
after 915am Class

Office Yoga
12 pm to 1245 pm