05/21/2019

  • 5/21/2019
  • Warm Up:
  • Coaches Call
  • WOD:
  • 100 Double Unders (200 singles)
  • 25 OH Squats (135/95lb)
  • 25 Burpees 
  • 2 RFT
  • - then -
  • Run 1.5 Miles (sub row = 3000m)

05/20/2019

Warm Up:Foam roll then:30 seconds each x3HS Hold Face to WallChin Up HoldBottom of Push Up HoldWall Squat with PlateStrength:DB Bench...

05/18/2019

Bonny's Birthday WODWarm up:Active Mobilitythen:60 Walking Lunges60 Jump Jacksx2WOD 1:600m Run or Row60 Alternating Weighted Step Upsx2WOD 2:100m...

05/17/2019

Warm Up:Coaches Call WOD:For Time50 Box Jumps40 DB Squat Cleans30 OH Walking Lunges 20 T2B10 Tire Flips200m Run after each...

05/16/2019

Warm Up:Power Wall BallLunges with MB OHWall Ball sit upsMB Jump Jacks1 min each station3 roundsStrength:Press8/8/6/4/4/4WOD:12min AMRAP10 Deadlifts...

05/15/2019

Warm Up:Jog BlockActive MobilityWOD:4 rounds for time, alternating arms each round, of:10 single-arm squat snatches8 single-arm rows6 single-arm push...

05/14/2019

5/14/2019    Warm Up:Coaches Call, Drills for SnatchStrength:SnatchWork up to a heavy singlethen:Hang Squat Snatch3-3-3WOD:300m...

05/13/2019

5/13/2019Warm Up:21-15-9PVC OH SquatsPush Ups with ClapHollow RocksStrength/Practice:Back Squat 8/8/6/4/4/4Practice Hold or Walk between...

05/11/2019

5/11/2019Donnies Birthday WODWarm Up:Donnies CallWOD:"Filthy Fifty Four"For time:54 Box jump, 24 inch box54 Jumping pull-ups54 Kettlebell swings, 1...

05/10/2019

5/10/2019Warm Up:Coaches Call, Review MovementsStrength:1 Snatch + 1 Hang Squat Snatch + 2 OHSx5 setsWOD:15 Snatches30 Sprawls15 Back Squats30 T2B15...

05/09/2019

5/9/2019Warm Up:Coaches Call MB Drills (jump jacks, squats, sit ups, etc)Strength:Push Press 5x3Front Squat 5x3WOD:16min EMOM3 Rope Climbs20 Goblet...

05/08/2019

Warm Up:Coaches Call Mobility200m Run6 TGUx3WOD:"Fight Gone Bad"Row KB SwingKB SDHP (55/72)Rope WavesBall Slams

05/07/2019

Warm Up:5 minutes Active Drills - Coaches Callthen:5x5 RDL (bar only)5x5 Back Squat with 3 sec hold at bottom (bar only)Super Set...

05/06/2019

Warm Up:Active Mobilitythen:CrossFit.com Challenge:How far can you carry 35/55lb DB's?  400m?Strength:Bent Over Row 8x5Hollow Hold on Pull Up...

 

Currently look at 14 days worth of workouts. See: 14 days | 30 days | 60 days
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