Friday WOD 4/13/18
Warm Up: 1 Round: 50 Jumping Jacks 40ft Duck Walk 30 Air Squats 20 Box Step Ups 10 Curl and Press (light weight) WOD: For Time: 15-12-9-6-3 Weighted Pistols (50/35#) Box Jump (30/24″) Hang DB Clean & Jerk (50/35#) *One …
Author: Kristy Park
Thursday WOD 4/12/18
Warm Up: 1 Round: Row 2:00 (0-1:00 easy pace, 1:00-2:00 moderate pace) Pigeon pose 1:00 each side Spider man pose 1:00 each side Row 2:00 (0-1:00 moderate pace, 1:00-2:00 fast pace) Sampson Stretch 1:00 each side Banded hamstring stretch …
Wednesday WOD 4/11/18
Warm Up: General *One partner is always Rowing* P1 Row P2 completes round then they switch Round 1: :20 hang from pull up bar 10 hollow rocks Round 2: 10 Kip Swings 10 Toe to kettlebell laying on the …
Tuesday WOD 4/10/18
Warm Up: General Warm up 1 Round: 10 Dead Bugs 40ft Bear Crawl forward 40ft Bear Crawl backwords 25 Jumping Jacks 10 Inch Worms Then… Specific 2 Rounds: 10x DB Strict Press from the shoulder with both hands, then… 5x …
Monday WOD 4/9/18
Warm Up: Partner Warm Up “Don’t let it touch the ground” *Med ball cannot touch ground* *both partners do each exercise before moving to next* -R1- P1: holds med ball at chest (hugging med ball) P2: 100m jog -R2- …
Saturday WOD 4/7/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Goblet Squats 10 DB Strict Press 10 Broad Jumps 10 Push Ups WOD: 5 Rounds For Time: 10 Burpee Box Jump Overs (24/20) 10 Shoulder to Overhead (135/95) 25 Air Squats
Friday WOD 4/6/18
Warm Up: 2 Rounds: 10 Inchworms 10 Banded Side Steps 10 KB Swings 10 Good Mornings Strength: Deadlift 3-3-3-3-3 WOD: 4 Rounds For Time: 10 Pull Ups 30 Double Unders 10 Lunges (50/35 Dumbbell)
Thursday WOD 4/5/18
Warm Up: 2 Rounds: 40ft Frankenstein Walk 10 Jumping Lunges 40ft Butt Kickers 10 single leg deadlifts 40ft High Skips 10 Behind the Neck Strict Press WOD: 12 Rounds (each on the 90 seconds): 50m Partner Drag (each must drag …
Wednesday WOD 4/4/18
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Banded Side Steps (each direction) 10 Split Squats 10 Single Leg Deadlifts 10 KB Swings Strength: Back Squat 5-5-5-5-5 WOD: CrossFit WOD 180320 7 min AMRAP: 15 Calorie Row 15 Push …
Tuesday WOD 4/3/18
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Air Squats 40ft High Skips 10 Push Ups 40ft Broad Jumps 10 Single Leg Deadlifts WOD: 7 min AMRAP: 10 Clean & Jerks (135/95) 10 Bar Facing Burpees Rest 3 min 5 …