CrossFit WOD, April 15, 2019

By | WODs
Easy Rider

Warm-up
Warm-up
Coach’s Choice

Weightlifting
2 Snatch Deadlift + 1 Snatch (Complex AHAP)
In 15 minutes complete a 2 Snatch Deadlift + Snatch complex. Increase the weight each set, take rest between attempts and record your heaviest complex. Full snatch if mobility allows, otherwise scale to Power Snatch.

Metcon
Easy Rider
E2MOM x 7

30 Second Max Cal Row
: then :

3 Snatches

Rx = 115/75#
Rx+ = 135/95#

* Score is Row Cals each round
** Snatch is full Snatch
Scaling – Snatch weight/Power Snatch

Extra Work
April Challenge Week 2
April Challenge Week 2!

2 Rounds:
200m Run
15 American KBS 53/35#

CrossFit WOD, April 16, 2019

By | WODs
White Bronco

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Push Press (E2MOM x 5, 3 Reps Increasing)
Every 2 minutes for 10 minutes, perform 3 Push Press. Increase the weight each round and record your heaviest 3. Will be taken off the rack.

Metcon
White Bronco
12 Min AMRAP:

3 Push Press
40 Double Unders
6 Push Press
40 Double Unders
9 Push Press
40 Double Unders
12 Push Press
40 Double Unders
etc….

Rx = 75/55#
Rx+ = 95/65#

Continue for the full 12 minutes
Scaling – 1.) Push Press weight 2.) 80 Singles

Extra Work

CrossFit WOD, April 17, 2019

By | WODs
Blue Chips

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Paused Back Squat (5, 5, 5, 5, w/ 2 second pause in bottom)
In 15+ minutes, build to your heaviest 5 Back Squats with a 2 second pause in the bottom of each rep. Increase the weight each set, maintain form and positions. Form and consistency over intensity!

Metcon
Blue Chips
3 Rounds for time: 15 Min Cap

400m Run
2 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats

Scaling – 1.) 500m Row/400m Ski 2.) Jumping/Rack Pull-ups 3.) Elevated/banded pull-ups

Extra Work

CrossFit WOD, April 18, 2019

By | WODs
Strictly 4 My Jeeps

Warm-up
Warm-up
Coach’s Choice

Metcon
Strictly 4 My Jeeps
For time: 30 Min Cap
w/ a partner!

80/75/70 Cal Bike
200m Sled Drag (Push 100m, Pull 100m)
60/55/50 Cal Bike
200m Sled Drag
40/35/30 Cal Bike
200m Sled Drag
20/18/16 Cal Bike
200m Sled Drag

M/M = 3, 45# Plates
M/F = 2, 45# Plates
F/F = 45# + 25# Plates

Calories are M/M, M/F, F/F

Scaling – Unwieghted Sled

Extra Work
April Challenge Week 3
Max Effort 1K Row!

CrossFit WOD, April 19, 2019

By | WODs
Actin Crazy

Warm-up
Warm-up
Coach’s Choice

Gymnastics
Metcon
6 Min Tabata: 4 Rounds

Hollow Rocks
Superman Hold
Hollow Body Lat Pull-downs

:20 on/ :10 off at each station.

Perform :20 of work and :10 of rest to transition to the next movement. You will perform each station 4 times.

Metcon
Actin Crazy
For time: 10 Min Cap

15 Toes to Bar
10 Alternating DB Snatch
12 Toes to Bar
10 Alt DB Snatch
9 Toes to Bar
10 Alt DB Snatch
6 Toes to Bar
10 Alt DB Snatch
3 Toes to Bar
10 Alt DB Snatch

Rx = 35/20# + T2B
Rx+ = 50/35# + T2B

Scaling – 1.) Kipping Knee-ups/V-ups 2.) DB weight

Extra Work
April Challenge Week 3
Max Effort 1K Row!
Metcon
3 Rounds NFT:

10 Tuck-ups
15 Sit-ups
20 Alternating Single Leg V-ups

CrossFit WOD, April 9, 2019

By | WODs
Intergalactic

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Clean Pull + Hang Power Clean (Complex AHAP)
In 15 minutes, build to your heaviest Clean Pull + Hang Power Clean complex. Take rest between attempts, increase the weight each set and record your heaviest complex.

Metcon
Intergalactic
10 Min AMRAP:

21-15-9
Hang Power Cleans
Strict Push-ups

Rx = 95/65#
Rx+ = 115/75#

1 Round = completition of 21/15/9. Continue for full 10 minutes.
Scaling – 1.) Clean weight 2.) HR Push-ups

Extra Work