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WOD Archive for March 2017

March 31, 2017

Rowing "Whitten"

Five rounds for time of:
22 Kettlebell swings, 70/53
22 Box jump, 24/20 inch box
Row 400 meters
22 Burpees
22 Wall ball, 20/14 pound ball

*Lite class will do the same wod

March 30, 2017

Warm-up
400m run
10 slow ring rows
10 Front Squats
10 Strict presses

For Time
Hero WOD "Abbate"
Run 1 mile

155/105 pound Clean and jerk, 21 reps

Run 800 meters

155/105 pound Clean and jerk, 21 reps

Run 1 Mile

Remaining Time:
Mobility 

Lite Class will do the same wod

March 29, 2017

Warm-up

Lunge Down/Back x 2

1:00 Plank on hands

Glute Activation Down/Back x 2

1:00 Plank on elbows

 

Strength

Back Squat 6x6 @60%

 

Met Con

150 Wall Ball ForTime with 5 Burpee EMOM

 

Lite Class

150 Wall symptoms of hiv Ball ForTime with 5 Burpee EMOM

then

150 Sit-ups For Time with 5 Burpee EMOM

March 28, 2017

1. Warm-up

250m row

10 Burpees

10 Spidermans

10 Good Mornings

10 Back Squats

10 Front Squats

10 Push Presses

 

10:00 Mobility

 

Five Rounds for time of:

500m row

10 Hang Squat Cleans 135/95

10 Shoulder to OH 135/95

10 Strict L Pull-ups

 

Lite Class will do the same WOD

March 27, 2017

WORKOUT 17.5

10 rounds for time of:
9 thrusters 95/65
35 double-unders

If you are not doing the Open WOD, complete the following:

10 rounds of

5 Pull-ups viagra sans ordonnance
10 Push-ups
15 Goblet Squats
20 KBS (Russian Style)
15 Sit-ups
1:00 Plank
5 Burpees to 6" Target

*Lite class will do the WOD above

March 24, 2017

WORKOUT 17.5 Rx’d  

10 rounds for time of:
9 thrusters 95/65
35 double-unders

Lite Class will do the same WOD with a 1 mile run warm-up and core finisher

March 24, 2017

WORKOUT 17.5 Rx’d  

10 rounds for time of:
9 thrusters 95/65
35 levitra coupons 2013 double-unders

Lite Class will do the same WOD with a 1 mile run warm-up and core finisher

March 23, 2017

1. Warm-up
5 Rounds:
5 Spidermans each leg
10 Dumbbell Front Squats
20 Sit Ups

2. Strength
EMOM 10:00 of 80% Squat Clean and Jerk

3. Met-Con
4 Rounds:
1 Round of Dumbbell DT 50/35lbs
15 Burpees to 6″ Target

Lite Class

4 rounds of

15 Burpees
25 Wall Ball:
35 Sit-ups
1 Round of Dumbbell DT

 

March 22, 2017

1. Warm-up
1 round of 
Row 30 Calories
20 Empty Bar Push Press
10 Burpees

2. Lift
5×3 Squat Snatch Drop and Reset (Start around 80%) 

3. Met-Con
For Time:
75 Double Unders
30 Push Jerk 155/105lbs
Run 400m
50 Double Unders
20 Push Jerk
Run 400m
25 Double Unders
10 Push Jerk
Run 400m

 

CrossFit Lite

 

1 mile run buy in then

75 Double Unders
30 Push Jerk 
Run 400m
50 Double Unders
20 Push Jerk
Run 400m
25 Double Unders
10 Push Jerk
1 mile run cash out

March 21, 2017

1. Warm-up
3 Rounds:
10 Thrusters 95/65lbs
50 Double Unders
5 Strict Pull-ups

2. Strength
4×4 Back Squat (Start around 80%).

3. Met-Con
AMRAP 8 Minutes
5 Front Squats 225/145lbs
3 Ring Muscle-ups

Lite Class

5 Rounds:
10 Thrusters
50 Double Unders

Then

3 Rounds:
15 Back Squats
15 Ring Rows

Then

3 Rounds of
15 KBS
15 Hanging Knee Raises

 

 

 

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