CrossFit WOD, April 4, 2019

By | WODs
7th Chamber

Warm-up
Warm-up
Coach’s Choice

Metcon

E5MOM
7th Chamber
Every 5 minutes x 6 complete:

400m Run
10 DBall over Shoulder
15 DB Russian Twist 35/20#

Score is completion time each round.

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

Scaling – 1.) 350m Run 2.) DBall weight 3.) Twist weight/unweighted

Extra Work
April Challenge Week 1
3 Min AMRAP:

12/10 Cal Bike
AMRAP Burpees in remaining time.

Submit your score by Monday 4/8!

CrossFit WOD, April 5, 2019

By | WODs
Bring Da Ruckus

Warm-up
Warm-up
Coach’s Choice

Weightlifting
One Armed Dumbbell Rows (3 x 10 each arm)
Same weight for all 3 sets.
Banded Lat Pull Downs (3 x 10)
Seated under the rig. Same band for all 3 sets.
Alternating Barbell Reverse Lunge (3 x 10)
Same band for all 3 sets. Controlled in and out.

Metcon
Bring da Ruckus
For time: 10 Min Cap

21-15-9
Chest to Bar Pull-ups Rx+/ Pull-ups Rx
DB Front Rack Lunge

Rx = 35/20# + Pull-ups
Rx+ = 50/35# + Chest to Bar

Scaling – 1.) Banded/jumping C2b or Pull-up 2.) DB weight/unweighted lunge

Extra Work
April Challenge Week 1
3 Min AMRAP:

12/10 Cal Bike
AMRAP Burpees in remaining time.

Submit your score by Monday 4/8!
Alternating Single Arm KB Overhead Press (3 x 10 each arm)
Holding a pair of KB in the front rack. Alternate reps.
Single Leg Alternating V-Ups (3 x 15 each leg)

CrossFit WOD, April 6, 2019

By | WODs
Protect Ya Neck

Warm-up
Warm-up
Coach’s Choice

Metcon
Protect Ya Neck
For time: 35 Min Cap

2k Row (switch every 500m)
200 Double Unders
150 Wall Balls 20/14#
100 Power Snatch 75/55#
75 Bar facing Burpees

Other than row, switch as needed. Scaling – 1.) 400 Singles 2.) WB weight 3.) Snatch weight 4.) No push-up burpees/ Burpees in place

Extra Work
April Challenge Week 1
3 Min AMRAP:

12/10 Cal Bike
AMRAP Burpees in remaining time.

Submit your score by Monday, 4/8!

CrossFit WOD, April 1, 2019

By | WODs
Bring A Friend Day!

Warm-up
Warm-up
Coach’s Choice

Metcon
Bring a Friend Day!
25 Min AMRAP:
w/ a friend!

200m Run Together

Partner B rests while Partner A completes one round of:
10 Cal Bike
10 DB Hang Clean and Jerks (switch arms at 5 reps)
10 Pull-ups

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

1 Round = Run together, Partner A 10/10/10 + Partner B 10/10/10. Continue in this order for 25 mins.

Scaling – 1.) 150m Row instead of Run 2.) DB weight 3.) Jumping pull-ups/Ring rows

Extra Work

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CrossFit WOD, April 2, 2019

By | WODs
Gravel Pit

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Overhead Squat (3, 3, 3, 3, 3)
In 15 minutes, build to your heaviest 3 Overhead Squats off the rack. Increase the weight each set, take rest between and record your heaviest 3. Dump the bar after rep 3 when heavy.

Metcon
Gravel Pit
For time: 15 Min Cap

50 Box Jumps 24/20"
25 Overhead Squats 75/55#
40 Box Jumps
20 Overhead Squats
30 Box Jumps
15 Overhead Squats
20 Box Jumps
10 Overhead Squats

Scaling – 1.) Box height/step-ups 2.) OHS weight/Front squat

Extra Work
Single Leg RDL (3 x 10 each leg)
Using a pair of DB or KB’s
Weighted Step-ups (3 x 10 each leg)
Using a pair of DB or KB’s. Hold like a farmer’s carry.

CrossFit WOD, March 30, 2019

By | WODs
Levy 2019

Warm-up
Warm-up
Coach’s Choice

Metcon
Levy 2019
ADVANCED/RX+:
10 ROUNDS FOR TIME WITH A PARTNER:

200M RUN (TOGETHER)
9 BURPEES
10 THRUSTERS @ 95/65
21 BOX JUMPS @ 20"
-THEN-
*144 WALL BALL SHOTS
(SPLIT REPS AS NEEDED)

BEGINNER/RX:
5 ROUNDS FOR TIME:

200M RUN
10 BURPEES
10 BOX JUMPS
10 WALL BALL SHOTS

Hero WOD in honor of Corporal Steven Levy killed in the line of duty in 1999.

Corporal Levy was a member of a county-wide Critical Incident/SWAT Team, which had been called to the domestic dispute after shots were fired. As Corporal Levy approached the door of a closed bedroom, he was shot once in the head. He was transported to a local hospital where he was pronounced dead.

This annual event raises money for the Police Unity Tour and the National Law Enforcement Officer’s Memorial Fund and Memorial. The workout has two tracks, one for experienced athletes, and another for those who want to participate but require scaling adjustments. Regardless of the option you choose, supporting the cause and honoring Corporal Levy and his family remain the focus of this event.