CrossFit Workout 11-13-2017 Warm up 200 m run 25 squats 40 m bear crawl Str- Back Squat 5-5-3(5-3-1) 40%max reps Wod EMOM 5 thrusters 105/70 10 min Cool down 3 min of planks
WOD 09-10-2015 Warm up: 5 min jump rope Strength and Skill: Bench/Floor press 5-5-5-5-5 rep maxWOD 400m run then 50-40-30-20-10 sit ups super mans(Floor back extensions) then 400m runCool Down: 5 minute foam roll, stretch
WOD 09-01-2015 Warm up: 3 min row, 3 min mountain climbersStrength and Skill: Hang Power Clean 3-3-3-1-1-1WOD 5 Burpee pull ups 10 lunges w/plate 45/25 10 rounds for timeCool Down: 5 minute foam roll, stretch
WOD 08-27-2015 Warm up: 200 m farmers carry, 100 ft broad jump Strength and Skill: DeadLift 1-1-1-1-1(Hold for 20 sec at top of position)WOD 21-15-9 KB swings 70/53 Box jumps 24/20 Knee 2 elbowCool Down: 5 minute foam roll, stretch
WOD 08-26-2015 Warm up: 400 m run, 25 pvc ohsStrength and Skill: push press 5-5-5-3-2-1WOD run or row 1 mile 100 push ups 100 sit ups 20 min cutoff cool Down: 5 minute foam roll, stretch
WOD 08-25-2015 Warm up: 5 min row, 3 min plank, 2 min mountain climberStrength and Skill: Power clean 3-3-3-3-3WOD Death by thrusters 75/45Cool Down: 5 minute foam roll, stretch
WOD 08-05-2015 Warm up- 5 min row, 3 min plank, 2 min sit ups Str- deadlifts 5-5-5-5 Wod 400 m walking lunge for time Cool down- 5 min foam roll, stretch
WOD 07-21-2015 Warm up: 200 m Farmers carry, 30 push ups, 50 sit upsStrength and Skill: Press 1-1-1-1-1RMWOD 50 one arm DB hang power snatch 35/25 400 m run w/DB 50 one arm DB hang power snatch for timeCool Down: 5 minute foam roll, stretch
WOD 07-16-2015 Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks Strength and Skill: Power Clean 3-3-3-1-1-1 WOD 5 power cleans 185/115 7 burpee box jumps 24/20 10 min AMRAP Cool Down: 5 minute foam roll, stretch
WOD 07-02-2015 strength and skill: front squat 5-5-5-5 (5 sec hold at the bottom of each rep) For Time: 200m walking lunges, 800m run, 75 med ball cleans 20/15