Warm up # 2 1. Weighted pullups x max reps @ 53 lbs Rest 3 minutes, 44 lbs rest 3 minutes, 35 lbs rest 3 minutes, 26 lbs rest 3 minutes, no lbs 2. For time: 50 Box jumps @ 24″ / 20″ 40 Kettlebell snatches @ 1.5 / 1 pood 30 Box jumps @Continue reading “WOD Tuesday May 20th”
Category Archives: CrossFit
WOD Monday May 19th
Warm up # 1 1. Front Squat: 1 rep max 2. 3 rounds for time of: 300 meter run 20 Hand release clapping pushups 10 Front Squats @ 155 / 103 lbs
WOD Friday May 16th
Warm up : Do it 8 Rounds for time of: 10 Wall balls 20 sit ups
WOD Thursday May 15th
Warm up: Kettlebell figure 8’s x 50 For time: Bar muscle ups x 10 135 lb Strict press x 15 Strict Pullups x 20 Handstand pushups x 25 (I dare you to kip) 135 lb Thrusters x 30 Burpees x 35 Kipping pullups x 40
WOD Wednesday May 14th
Warm up # 5 1. Power snatch: Singles 2. For time: 155 lb Power snatch x 2 155 lb Overhead squat x 4 135 lb Power snatch x 4 135 lb Overhead squat x 6 115 lb Power snatch x 6 115 lb Overhead squat x 8 95 lb Power snatch x 8 95 lb Overhead squat x 10
WOD Tuesday May 13th
Warm up: Swimming frog x 20 / Bench sit ups x 20 / Hand planted lateral bench jumps x 20 1. Deadlift: 3, 3, 3, 3, 3 2. For Time: Run 800 meters 8 Clean & Jerk @ bodyweight 80 Double unders 8 Clean & Jerk @ bodyweight Run 800 meters
WOD Monday May 12th
Warm up # 1 1. Back Squat: 3,3,3,3,3 2. 10 Rounds for time of: 2 Muscle ups 4 Kneeling squat jumps 6 Sumo deadlift high pulls with a 2 pood kettlebell
WOD Friday May 9th
Warm up # 6 1. Every 2 minutes for 20 minutes: 2 Power cleans, 1 Clean, 3 Jerks 2. For time: 20 burpees 400 meter run 20 burpees Still one of the best videos on the internet.
WOD Thursday May 8th
Warm up # 4 1. Turkish get up: 1,1,1,1,1,1,1,1,1,1 2. For time: 185 lb deadlift x 20 Pushups with hands on barbell x 30 Lateral barbell jumps x 40 (double count) Sit ups x 50
WOD Wednesday May 7th
Warm up # 3 For time: 8 rounds of: 8 Pullups 8 Thrusters @ 115 lbs / 83 lbs Then 6 rounds of Burpees 6 Front squats @ 115 lbs / 83 lbs Then 4 rounds of: 4 Toes to bar 4 Push press @ 115 lbs / 83 lbs
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