WOD 5.4.15 Monday

Warmup:

  • foam roll
  • Airdyne 3 mins or run 400m
  • Agile 8 + couch

A. Weighted Strict Pull-Up: 3-2-2-1-1-1-1

  • Find 1RM– No kipping– No chin-up grip or mixed grip
  • Scaling: 5×5 Negatives

B. EMOM7

  • Min 1: 7 Power Cleans
  • Min 2: 6 Power Cleans
  • Min 3: 5 Power Cleans
  • Min 4: 4 Power Cleans
  • Min 5: 3 Power Cleans
  • Min 6: 2 Power Cleans
  • Min 7: 1 Power Clean

Increase weight every minute.

C. AMRAPs:

4min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

3min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

2min

  • 10 Push ups
  • 10 Rack Lunges
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WOD 8.12.13

Level 1

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Knees-to-Elbows

B. – 2 rounds

  • Run 300m
  • 50 Box jumps
  • 25 Push-ups
  • 50 Squats
  • 25 Pull-ups (jumping or banded)
  • 20m OH Walking Lunges
  • 80m Run (down the ramp, to the Mini and back)
  • 20m OH Walking Lunges

Level 2

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Toes-to-bar

B. – 2 rounds

  • Run 400m; weighted- (medball)
  • 50 Box jumps
  • 25 Push-ups (hard, ie: plyo. or alt. medball)
  • 50 weighted Squats (30/20)
  • 25 Pull-ups (strict)
  • 20m OH Walking Lunges (plate overhead: 45/25)
  • 80m weighted Run (With medball = down the ramp, to the Mini and back)
  • 20m OH Walking Lunges (plate overhead: 45/25)

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