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WOD Archive for April 2015

April 30, 2015

Back squat 5x5 @75% plus 5-10 # more than last week
21 bear complex 95/65
400m run
15 bear complex 135/95
400m run
9 bear complex 185/125
400m run
CrossFit Women's
21 bear complex 95/65
400m run
15 bear complex 135/95
400m run
9 bear complex 185/125
400m run

April 29, 2015

12:00 to work up toa  heavy power snatch
Every :20 for 9 rounds 1 power snatch @75% of above
20:00 amrap
400m run
10 power snatches 135/95
CrossFit Lite
15:00 ladder
1 back squat
10 box jumps
2 back squats
10 box jumps
3 back squats
10 box jumps and so on
2:00 rest
15:00 ladder
1 front squat
10 kbs
2 front squats
10 kbs
3 front squats
10 kbs and so on

April 28, 2015

Front Squat 5x3 @ 75% of 1RM clean plus 5-10# from last week. :03 pause at the bottom of each rep
3 rounds for time
21 thrusters 115/75
7 mu/21 pull ups
CrossFit LIte
5 rounds of
10 db shoulder press
10 push ups
10 sit ups
Then
20:00 amrap
15 goblet squats
15 hanging knee raises
15 deadlifts

April 27, 2015

5 Min AMRAP
5 snatch 135/95
5 HSPU
2 min rest
5 min AMRAP
10 wall ball
10 deadlift 135/95
2 min rest
5 min AMRAP
15 sit up 
15 bent over row
CrossFit Lite
1 mile buy in then
5 rounds of 20 wall balls
10 pull ups
20 burpees

April 24, 2015

200 double unders
then 3 rounds
30 box jumps
30 hang power snatch 96/65
30 wall ball

April 23, 2015

5:00 to work up to a heavy Clean & Jerk triple (drop each one and reset)
MetCon
Part 1: 5:00 ME @75% of above
Part 2: 3 rounds
5 deadlifts 315/225
7 hspu
Part 3:  6:00 ME row
Women's class
30:00 AMRAP
10 deadlifts
10 bar rollouts
200m row
10 goblet squats
10 hanging knee raise
200m row
10 v ups
10 bar jumps
200m row

April 22, 2015

Back Squat 5x5 @75% +5-10# from last week
MetCon:
4 rounds of
400m run
25 Burpees
CrossFit Lite
6 rounds of
400m run
25 Burpees

April 21, 2015

15:00 to work up to a heavy Snatch triple (drop each one and reset)
MetCon
Part 1: 5:00 ME @75% of above
Part 2: Helen
3 Rounds of
400m run
21 KBS
12 pull-ups
CrossFit Lite
20:00 AMRAP of
Helen
400m run
21 KBS
12 pull-ups
Rest 2:00
12:00 AMRAP
10 box jumps
10 box push-ups

April 20, 2015

Front Squat 5x3 @75% of 1 RM Clean +5-10# from last week w/ :03 pause at bottom of each rep
MetCon:
12:00 Ladder
2 Power Cleans 155/105
25 Double Unders
4 Power Cleans
25 Double Unders
6 Power Cleans
25 Double Unders...
CrossFit Lite
15:00 AMRAP
10 front squats
20 situps
:30 plank
Rest 2:00
15:00 ladder
2 wall ball
25 double Unders/75 singles
4 wall ball
25/75
6 wall ball
25/75

April 17, 2015

Front Squat 5x3 @75% of 1 RM Clean +5-10# from last week w/ :03 pause at bottom of each rep
MetCon:
10:00
5 t2b
1 front squats 165/110
5 t2b
2 front squats
5 t2b
3 front squats...
Cash out
60 burpees
5 v up EMOM
Women's Class
15:00 AMRAP
10 Front Squats
10 Hanging Knee Raises
100m run
Rest 1:00
15:00 AMRAP
12 Burpees
5 v-ups
200m run
 

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