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WOD Archive for April 2015

May 1, 2015

12:00 to build to heavy power clean and push jerk
Every :20 for 9 rounds do 1 power clean and push jerk @75% of above
5 rounds for time
8 shoulder to oh 155/110
12 t2b
16 cal row
CrossFit Women's
400m run
10 thrusters
400m run
15 thrusters
400m run
20 thrusters
400m run
25 thrusters
400m run
30 thrusters
400m run
35 thrusters
Core finisher.

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

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