WOD – Page 262 – 850 CrossFit

WODPage 262

Thursday 9-21-17

Warmup
Fish game
3 rounds
10 deadlifts 45/35
10 OHS 45/35
10 split jerk 45/35
2 min rest

WOD
5 rounds
15 chest-to-bar pull-ups
30 one-legged squats, alternating

Warmup
400 m run
3 rounds
10 jumping jacks
10 squats
10 burpees
2 min rest

Wod
Front squats
1-1-1-1-1-1-1

Warmup
500 m row
3 rounds
10 cleans
10 front squats
10 jerks
2 min rest

Wod

20 min AMRAP
100 double-unders
100-ft. walking lunge

50 doubleunders
3 rounds
10 push-ups
10 sit-ups
10 squats
2 min rest

Wod
Free for all “Fran”
45 reps
-thrusters 95/65
-pull-ups
Break them up how ever you want

Open gym 2-3

Team “Fight gone bad”
3 rounds,
1 min per station
-wall ball shots 20/14
-SDLHP 75/55
-box jumps 20″
-push-press 75/55
-row for cal.
-rest

Team mates work at the same time, score is total reps

Warmup
500 m row
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 presses 45/35

Wod
Do it your way “Diane”

45 reps of:
-deadlifts 225/155
-HSPU

Break them up any way you want.

Warmup
400m run
3 rounds
10 power cleans 45/35
10 thrusters 45/35
10 sec bottom of front squat hold 45/35
2 min rest

Wod
Thrusters
5-5-5-5-5
** These should be unbroken, if you don’t get 5, reduce the weight and repeat …

50 double unders
3 rounds
10 lunges
10 kb swings 35/25
10 SDLHP 35/25
2 min rest

Wod
4 rounds
800 m run
2 min rest
1000 m row
2 min rest

Due to the curfew, we will not have classes at 5:15am or 6:00am. Out first class will be at 9:00 am then regular classes at 5:30 and 6:30 pm