Crossfit WOD 04-19-2018 Warm up 200 m walk with KB in waiter hold 100m in one are than switch Str- press 5-5-5 Wod 10 KB twist 10 DB presses 10 DB lateral raises 10 med ball sit ups/ GHD sit ups 10 supermans/gHD back extensions 3 rounds
Crossfit WOD 04-18-2018 Warm up 3 rounds of Cindy Str-power cleans 5-5-5 Wod 10 deadlifts 225/135 50 double unders 3 rounds for time
Crossfit WOD 04-17-2018 Warm up 20 double unders 10 sit ups 3 rounds Str-bench press w/DB 10-10-10 Wod 1000 m row 30 burpee pull ups 50 DB thrusters 15/25 For time Cool down 3 sets of max push ups with plate on back
Crossfit WOD 04-16-2018 Warm up 21 squats 21 lunges 21 jumping squats Str-back squat 5-5-5(5 second holds at the bottom of each rep) Wod 400 m run 25 goblet squats 53/35 4 rounds for time
Crossfit WOD 04-12-2018 Warm up 20 Turkish get ups Str-press 5-5-3(5-3-1) Wod 5 man makers 10 strict pull ups 5 rounds Cool down 10rep x 3 sets of DB lateral shoulder raises.
Crossfit WOD 04-11-2018 Warm up 400 m farmers carry Str-deadlift 5-5-3(5-3-1) Wod 5 one arm KB cleans 53/35 5 Lunges w/KB in Rack position Switch sides then 5 one arm KB cleans 53/35 5 Lunges w/KB in Rack position 10 min AMRAP 3 min rest Then max KB swings for 3 min. Cool down 5 min of rage ball
Crossfit WOD 04-10-2018 Warm up 10 min jump rope Str-bench press 5-5-3(5-3-1) Wod 100 ring push ups (Every time you have to stop do 5 burpees) *keep rings 3-6 inches off the ground* -not for time but 20 min cut off Cool down Arm bar stretch
Crossfit WOD 04-09-2018 Warm up 800 m run 50 ft of bear crawl 50 ft broad jumps Str-squat 5-5-3(5-3-1) Wod 200 m sprint with one DB 35/25 21 thrusters 100/70lbs 200m 15 thrusters 200 m 9 thrusters For time Cool down 3 min of planks
Crossfit WOD 03-29-2018 Warm up 25 DB thrusters Str-press 5-5-3(5-5-5) Wod 25 band lat pull downs 25 DB rows 15 DB shoulder raises 4 rounds