Bench press 5-5-5
WOD
25 min cut off
20 ring push ups
10 barbell curls 65/45
30 push ups
5 dead hang pull ups
AMRAP
Author: nhbcrossfit
WOD 12-19-16
Back squat 5-5-5
WOD
3min max back squats 175/105
3min rest
3min max thrusters 95/65
3min rest
3min max OHS 65/45
WOD 12-15-16
3 rounds of Cindy
Str-bent over rows 10-10-10-10-10
WOD
Tabata
Push ups
Ring rows
Wall balls
Med ball sit ups
WOD 12-14-16
Warm up 800 m run
Str-power snatch work 1RM
WOD
30 man makers for time
WOD 12-13-16
Warm up
5 min of jump rope
Str- split jerk(work on 1RM)
WOD
400 m run
200 m lunges
400 m run
WOD 12-12-16
Warm up
1000 m row
Str- back squat 20-20-20(50% for all sets)
WOD
10 Hang power cleans 115/75
10 pull ups
4 rounds for time
WOD 12-08-16
Warm up: 200m farmers carry, 20 toes to bar
Str/Skill: press
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
75 double unders
20 Turkish get ups 53/25
75 double unders
Cool down: stretch and roll
WOD 12-07-2016
Warm up: 800m run, 25 pvc good mornings, 25 pvc deadlifts
Str/Skill: deadlift
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
10 deadlifts 185/115
400m run
5 rds for time
Cool down: Childs pose to cobra, stretch and roll
WOD 12-06-16
Warm up: 5 minutes jump rope, 25 push ups
Str/Skill: bench press
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups
Cool down: stretch shoulders!! and roll
WOD 12-05-16
Warm up: 500m row, 50 sit ups, 50 back extensions, 15 med ball cleans
Str/Skill: back squat
5-5-3- 5-3-1
(40%)-(50%)-(60%)-(75%)-(85%)-(95%)
WOD
5 squat cleans 155/105
E2MOM
12 min AMRAP
Cool down: stretch and roll