WODS

4/9 Monday

Monday A1. Bench Press @ 5010; 8, 6, 4; rest 90 sec A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3 C1. Depth…

4/7 Saturday

“Nancy” Five rounds for time of: 400 meter run 95/65 pound Overhead squat, 15 reps

4/6 Friday

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep *3 attempts at each lift

4min amrap of: 10 Burpees 100m run Rest 4 minutes 4min Amrap 5/arm Renegade rows 10 box jumps (24″/20″) Rest 4 minutes 6min Amrap 10 Burpees 100m Run Rest 6 min 6min Amrap 5/arm Renegade Rows 10 Box Jumps

3/3 Tuesday

12 x 30 sec AD @ 50%/30 sec AD @ 85% effort + 10 min active rest (perform 50 double Unders throughout this time) + 12 x 30 sec AD @ 50%/30 sec AD @ 85% effort

4/2 Monday

“Filthy Fifty” For time: 50 Box jump, 24/20 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45/35 pounds 50 Back extensions 50 Wall ball shots, 20/14 pound…

3/31 Saturday

“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings 12 Pull-ups

3/30 Friday

Warm-up – light loads! 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets Clean segment pull (1″, knee, hip, finish) + clean pull – (1+1) x 3 x 4 sets Clean & jerk…

3/28 Wednesday

5 sets: L Sit on Rings, amsap :30 sec rest Handstand – hold until it becomes somewhat fatiguing – not failure :30 sec rest FLR on Rings, amsap 3min rest + TGU – light reps, 15/arm – not for time

3/27 Tuesday

Warm-up series (very minimal weight) – 2 snatch long pull + 2 overhead squat + 2 Sots press + Snatch segment pull (1″, knee, hip, finish) + snatch pull – (1 + 1) x 2 x 3 sets Snatch –…

3/26 Monday

I’ve decided to take this entire week to work on recovery and skilL. Everyone has worked their tails off the last 5 weeks and before we get into another heavy cycle I want everyone to be well rested. Row 3…

3/24 Saturday

Workout 12.5 Complete as many reps as possible in 7 minutes following the rep scheme below: 3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups…

3/23 Friday

Airdyne: 10 x :30sec AD @ 50%/:30sec AD @ 85% effort + 10 min rest + 10 x :30sec AD @ 50%/:30sec AD @ 85% effort Or Swim 20 x 25 m freestye @ low effort, :45 sec rest

3/21 Wednesday

A1. OHS @ 1010 (no pause at top or bottom); 10 reps x 7 sets: rest 1 min A2. CTB Pull Ups; 10 reps x 7 sets; rest 1 min + In 4 minutes from an empty bar find your…

3/20 Tuesday

A. Clean Grip Dead Lift @ 11X0; 10 sets of 3 @ 60% 1RM; rest 30 sec b/t sets B. Power Clean – 3,3,3,3,3; rest 3 min – last 2 sets are tough C. KBS – 20 heavy russian swings;…

3/19 Monday

3 sets: 12 hang power snatch – 95#/65# 2 x [30 sec burpee broad jumps/30 sec double unders] rest 2 min (rest 5 min including last 2 min of last set) 3 sets: 15 KBS heavy! 2 min Airdyne @…

3/17 Saturday

CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20/14 pound ball 90 Double-unders 30 Muscle-ups *Men must hit at or above 10′ line and women are to hit…

3/16 Friday

A. Back squat @ 20×1, 3×3 (heavy), rest 5min B. Weighted Pullup @ 22×1, 3×3, rest 2 min C. 500 m row @ 80% x 2 sets, rest :90 D. Spend a gd 15-20 min stretching. Use white board for…