CrossFit WOD, April 10, 2019

By | WODs
Shadrach

Warm-up
Warm-up
Coach’s Choice

Weightlifting
One Armed Dumbbell Rows (3 x 10 each arm)
Same weight for all 3 sets. Can be DB or KB.
Alternating Single Arm KB Overhead Press (3 x 10 each arm)
Same weight for all 3 sets. One arm at a time.

Metcon
Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Scaling – 1.) 450m Row/1200m Bike/400m Ski 2.) KB weight/Russian KBS 3.) Rack pull-up/Banded

Extra Work

CrossFit WOD, April 11, 2019

By | WODs
Body Movin’

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Back Squat (5, 5, 5, 5)
In 15 minutes, build to your heaviest 5 Back Squats thru 4 building sets. Take rest between, increase the weight each set and record your heaviest 5.

Metcon
Science Fiction
8 Min AMRAP:

14 Wall Balls 20/14#
7 Burpees to a 6′ target

Scaling – 1.) WB weight 2.) Step-in/out burpees. No target

Extra Work
Single Leg RDL (3 x 6-8 each leg)
Using a pair of KB or DB. Same weight all 3 sets.
Bulgarian Split Squat (3 x 6-8 each leg)
Rear foot on a box or bench. Can be unweighted or scale up to DB.

CrossFit WOD, April 12, 2019

By | WODs
Pass the Mic

Warm-up
Warm-up
Coach’s Choice

Metcon
Pass the Mic
24 Min EMOM:

Min 1 – Cal Bike 10/8 Rx, 12/10 Rx+
Min 2 – AMRAP Power Snatch
Min 3 – REST
Min 4 – 100m Shuttle Run
Min 5 – AMRAP Farmer’s Carry
Min 6 – REST

Rx = 75/55#, 53/35# KB
Rx+ = 95/65#, 70/53# KB

Score is accumulated reps Min 2 and 5. 10m = 1 rep for carries.
Scaling – 1.) Snatch weight 2.) KB weight

Extra Work

CrossFit WOD, April 13, 2019

By | WODs
Rhymin and Stealin

Warm-up
Warm-up
Coach’s Choice

Metcon
Rhymin and Stealin
25 Min AMRAP:
w/ a partner!

50 Cal Row, Bike or Ski Buy-In
: then AMRAP:

2 Box Jumps 24/20"
2 Alternating DB Snatch
2 Sit-ups
100m Sled Drag (switch at 50m)

* Each partner will complete a full round relay style then hit the sled together
** Increase by 2 reps each round

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

After 50 Cal buy-in, Partner A completes a full round of 2/2/2, then Partner B completes. Sled is done together.

Increase each round by 2 reps: 2/4/6/8/10 etc for the rest of the 25 minutes.

Scaling – 1.) Box height/step-ups 2.) DB weight 3) 100m Run

Extra Work

CrossFit WOD, April 8, 2019

By | WODs
Brass Monkey

Warm-up
Warm-up
Coach’s Choice

Metcon
Brass Monkey
1K Row

3 Rounds:
50 Double Unders
15 Toes to Bar
10 DBall Over Shoulder

1K Row

Rx = 70/50#
Rx+ = 100/70#

Scaling – 1.) 850m Row 2.) 100 Singles 3.) Kipping knee-ups/V-ups 4.) DBall weight

Extra Work
April Challenge Week 1
3 Min AMRAP:

12/10 Cal Bike
AMRAP Burpees in remaining time.

Last chance to submit your scores!
Metcon
3 Rounds: NFT

10 V-ups
10 Tuck-ups
10 Hollow Rocks

CrossFit WOD, April 3, 2019

By | WODs
Triumph

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Bench Press (3, 3, 3, 3, 3)
In 15 minutes, build to your heaviest 3 Bench Press. Increase the weight each set, take rest between and record your heaviest 3. Be safe and use a spotter as needed!

Metcon
Triumph
12 Min AMRAP:

500m Row
20 Toes to Bar
20 Strict Push-ups

Scaling – 1.) Kipping Knee-ups/V-ups 2.) Elevated push-ups/banded

Extra Work
GHD Situps (3 x 10)
Single Leg Glute Bridge (3 x 10 each leg)
Can be weighted if bodyweight is not challenging.