Friday 4-29-16
Warmup
400 m row
3 rounds
10 med ball deadlift (20/14)
10 med ball cleans (20/14)
10 wallball shots (20/14)
WOD
1 mile run
Rest 5 min
1 mile run
Thursday 4-28-16
Warmup
200 m run
3 rounds
10 jumping jack
10 ring rows
10 walking lunges
Wod
“Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 squats
Wednesday 4-27-16
Warmup
50 double unders
4 rounds
10 power snatch (45/35)
10 OHS (45/35)
10 squat snatch (45/35)
Rest 3 minutes
Wod
3 rounds
800 m run
25 back extensions
Tuesday 4-26-16
Warmup
Row 500 m
3 rounds
10 deadlifts
10 presses
10 back squats
Rest 2 min
WOD
“CrossFit total”
-1 rep max back squat
-1 rep max press
-1 rep max deadlift
Monday 4-25-16
Warmup
400 m run
3 rounds
10 pullups
10 push-ups
10 squats
WOD
4 rounds
25 double unders
25 ring dips
25 wall ball shots
Sunday 4-24-16
Open gym, 2:00-3:00
Saturday 4-22-16
In teams, for reps
-KB swings (53/35)
-dumb bell squat clean thrusters (35/25)
-rowing calories
-tire flips
-tire jumps
Teams will be determined in the morning.
Friday 4-22-16
Warmup
500 m row
3 rounds
10 jumping jacks
10 squats
10 sec squat holds
WOD
4 rounds
-400 m run
-15 front squats (135/115)
Thursday 4-21-16
Warmup
600 m run
3 rounds
10 dead lifts (45/35)
10 hang cleans (45/35)
10 front squats (45/35)
WOD
“Tabata something else”
-pullups
-push-ups
-sit ups
-squats
–
Wednesday 4-20-16
Warmup
50 double unders
3 rounds
10 squats
10 ring dips
10 ring rows
WOD
3 rounds
500 m row
20 jumping lunges
10 push presses (95/65)