WOD 4.18.14 Friday

April 18, 2014

10 min EMOM
Odd: 3 Wall Walks
Even: 5-7 Strict Ring Dips

E3min for 5 rounds
200 m run
10 Thrusters, 75/55
10 Burpees

Fitness
10 min EMOM
Strict Pull-ups
*coach will help determine appropriate number of reps

E3min for 5 rounds
200 m run
7 Thrusters
7 Burpees

20140417-221235.jpg


WOD 4.17.14 Thursday

April 17, 2014

Back Squat, 75% x 3, 80% x 3, 85% x 3, 90% x 3

For time:
10-9-8-7-6-5-4-3-2-1
Clean and Jerk, 135/95
Perform 1 round of “Cindy” after each round
“Cindy” = 5 Pull-ups + 10 Push-ups + 15 Squats


WOD 4.16.14 Wednesday

April 16, 2014

Bench Press, 65%x5, 70%x5, 75%x5, 80%x5

For time:
1000 m Run
30 Handstand Push-ups (sub: 50 Hand release push-ups)
1000 m Row

Fitness Conditioning
Partner WOD
10 min amrap
100 Squats
80 Walking Lunge Steps
60 Cal Row
40 Burpees

Rest 2 min

10 min amrap
100 Sit-ups
80 KBS
60 Wallball
40 Push-ups

20140415-212206.jpg


WOD 4.15.14 Tuesday

April 15, 2014

3 rounds not for time of:
5 Good Mornings
10 Push-ups
15 Squats

Partner WOD
10 min amrap
20 Back Squats, 115/75
40 Pull-ups
40 Box Jumps, 20″
20 Deadlifts, 115/75

Rest 2 min

10 min amrap
20 Shoulder to Overhead, 115/75
40 Burpees
40 Cal Row
20 Kettlebell swings, 53/35

20140414-231227.jpg


WOD 4.14.14 Monday

April 14, 2014

10 min EMOM
Power Clean, Heavy Single

20 min amrap
5 Power Cleans, 145/100
10 T2B
15 Wallball, 20/14

Fitness Conditioning
17 min amrap
200 meter run
10 KB Goblet Squats
200 meter row
10 KB Swings

20140413-222525.jpg
Kellee, Marcy, Brad, Pat and Matt at the Hoosier CrossFit Masters Competition


WOD 4.11.14 Friday

April 11, 2014

“Filthy Fifty”
50 Box Jumps, 24″/20″
50 Jumping Pull-ups
50 Kettlebell Swings, 35 lbs
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back extensions
50 Wallball, 20/14 lbs
50 Burpees
50 Double Unders

20140410-203155.jpg


WOD 4.10.14 Thursday

April 10, 2014

Bench Press, 60% x 5, 70% x 5, 80% x 3, 90% x 2, 100% x 1

8 min amrap
12 Front Squat, 135/95 lbs
9 Burpees
6 Shoulder to Overhead, 135/95 lbs

20140409-223229.jpg


Follow

Get every new post delivered to your Inbox.

Join 50 other followers