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WOD Tuesday April 26 2016

CrossFit

A. Warm Up

B. Every 2 minutes for 10 minutes 3 Hang Power Clean.  Work up to a max for the day.

C. 3 Rounds for Time
60 Double Unders
30 Wall Balls
15 KB Swings 53/35

Olympic Lifts
415pm to 630pm

WOD Monday April 25 2016

WOD Monday April 25 2016

CrossFit

A. Warm Up 

B. Every 2 minutes for 10 minutes 5 Back squats @ 40×1 tempo

C. For Time
20 DB Walking Lunges 35/25 (10 rt/10lt)
20 Box Jumps 24/20
20 DB Walking Lunges
20 Toes to Bar
20 DB Waling Lunges
20 Burpees

CrossFit Strength
To be posted on white board.

Olympic Lift
415pm to 630pm

WOD Saturday April 23 2016

Lift

7am to 830am

CrossFit

830am to 930am

A. Warm Up

B. 15 minute AMRAP of

55 double-unders
15 chest-to-bar pull-ups
5 hang power cleans 155/105

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WOD Thursday April 21 2016

20160319_104009 A. Warm Up

B. For Time

5 Rounds of 50 Double Unders 40 Air Squats 30 Abmat Sit ups 20 Hand Release Push Ups 10 Pull Ups

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 615pm

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WOD Wednesday April 21 2016

20160406_07305920150528_062956 (1) CrossFit

A. Warm Up

B. Bench Press 8 reps every 2 minutes for 10 minutes, 5 sets.

C. 10 Minute AMRAP 30 Double Unders 15 Wall Balls 5 Power Cleans 135/95

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

Olympic Lift 415pm to 630pm

Yoga Stretch 630pm to 730pm

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WOD Tuesday April 19 2016

20160216_053549_resized CrossFit

A. Warm Up

B. 3, 6 minute amraps with 2 minutes rest between

6 minute amrap of 10 Pull Ups 15 Push Press 115/75 20 KB Swings 53/35

Rest 2 minutes

6 Minute amrap of 800 meter row Burpees over erg

2 minute rest

6 minute amrap of 800 meter run 20 T2B Max HR Push Ups

crossfit invictus

Olympic Lift 415pm to 630pm

 

 

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WOD Monday April 18 2016

IMG_6640 CrossFit

A. Warm Ups

B. 3 Hang Cleans every 2 minutes for 12 minutes

C. 21-15-9 Deadlift 185/125 Box Jump 24/20 HSPU

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 630pm

 

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Thursday April 14 2016

IMG_8504 CrossFit

A. Warm Up

B. For Time 20 KB Swings 53/35 30 Pull Ups 30 DB Thrusters 35/25 20 KB Swings 30 Weighted Walking Lunges 35/25 (15rt/15lt) 30 T2B 20 KB Swings

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 630pm

 

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WOD Wednesday April 13 2016

20160319_095045 CrossFit

A. Warm Up

B. Pause Front Squat + Front Squat 5 sets of 3 every 90 seconds. C. 7 Rounds 15 Double Unders 12 Deadlifts 115/75 9 Hang Power Cleans 6 Push Jerk

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 630pm

Yoga Stretch 630pm to 730pm

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WOD Tuesday April 12 2016

20160319_095345 CrossFit

A. Warm Up

B. Bench Press 5 sets of 5 reps 65% followed by DB Rows 5 x 8 (8rt/8lt) Tempo 20x1 every 3 minutes.

C. For Time 3 Rounds 200 Meter Run 30 Box Jumps 24/20 30 Wall Balls 20/14

Olympic Lift 415pm to 630pm

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WOD Monday April 11 2016

20160319_100347 CrossFit

A. Warm Up

B. Back Squats/ Strict Press Every 90 seconds for 5 sets of 8 reps

C. AMRAP x 12 Minutes 5 Pull Ups 10 Hand Release Push Ups 15 Air Squats

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 630pm

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WOD Thursday April 7 2016

20160202_052445_resized CrossFit

A. Warm Up

B. For Time in Teams of 2. One working one resting. 100 Double Unders 50 Ground to overhead 115/75 50 Box Jump Overs 24/20 100 Double Unders 50 Box Jump Overs 50 Ground to Overhead 100 Double unders

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 630pm

 

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WOD Wednesday April 6 2016

20160319_095345 (1)20160319_103328 A. Warm Up

B. For Time 200 Meter Run 30 Wall Balls 20 T2B 200 Meter Run 20 T2B 30 Wall Balls 200 Meter Run

CrossFit Strength To be posted on white board.

Olympic Lift 415pm to 630pm

Yoga Stretch 630pm to 730pm

 

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