WODs 210328 - 210403

WODs 3/28-4/3

Monday
20 minute AMRAP
8 Sumo Deadlift High-pulls
10 Front Rack Lunges
12 Back Squats
(Men 115lbs/Women 75lbs)

Tuesday
Strength:
5 x Max Rep Strict Pull-ups
Rest 2 minutes between efforts
WOD:
For Time:
20-16-12-8-4
Alternating Arm Kettlebell Clean & Jerk (55/35)
12 Toes To Bar

Wednesday
‘McGhee’
Complete as many rounds in 30 minutes as you can of:
5 Deadlifts (275/185)
13 Push-ups
9 Box jumps (24/20)

Thursday
'Nicole'
20 minute AMRAP
Run 400 Meters
Max Rep Pull-ups
-OR-
US Navy PRT Test
Max Push-ups in 2 minutes
Rest 5 minutes
Forearm Front Plank-Max Time
Rest 10 minutes
Row 2000 meters

Friday
5 Rounds For Time
10 Strict Ring Dips
15 Dead-lifts (205/135)
45 Double-unders

Saturday
Partner WOD
(You go, I go)
4 Rounds (each)
Row 15/12 Calories
10 Shoulder to Overhead (115/80)
5 Burpee Box Jump Over (30/24)

WODs 2103321 - 210327

WODs 3/21-3/27

Monday
20 minute AMRAP
30 Double-unders
20 Sit-ups
10 Devils Presses Rx(50/35) Masters(35/25)

Tuesday:
Strength:
Back Squat
3 x 8 reps @ 70%
Front Squat
3 x 5 reps @ 70%
WOD:
4 Rounds For Time:
6 Hang Power Cleans (135/95)
6 Shoulder To Overhead (135/95)
12 Lateral Burpees Over The Bar

Wednesday:
For Time:
Row 500 meters
Then,
21-15-9
Kettlebell Swings (55/35)
Box Jumps
Pull-ups
Then,
Row 500 Meters

Thursday:
Strength:
Dead-lift
10 Reps @ 50%
7 Reps @ 70%
5 Reps @ 85%
WOD:
3 Rounds For Time:
Air Bike,10/7 Calories
7 Strict Pull-ups
5 Squat Snatches Rx(135/95) Masters (115/75)
12 Toes To Bar

Friday

CrossFit Open 20.3

Saturday
‘Diane’
21-15-9 Rep Rounds For Time
Dead-lift (225/155)
Handstand Push-up
 

WODs 210314 - 210320

WODs 3/14-3/20

Monday
Strength:
Dead-lift
5 x 3 reps @ 85%
Rest 2 minutes between sets
WOD:
4 - 3 minute AMRAPs
15 Russian Kettlebell Swings
12 Kettlebell Goblet Squats
 9 Kettlebell Crush Push-ups
Rest 1 minute between AMRAPs
Men: 55lbs/Women: 35lbs

Tuesday
Strength:
Front Squat
5 x 3 reps @ 85%
WOD:
12 minute AMRAP/Rep
3-6-9-12-15-18-21
Thrusters (95/65)
Chest To Bar Pull-ups
*Perform 20 Double-unders between each round

Wednesday
Strength:
Bench Press
5 x 5 reps @ 85% of 1 RM (2/24)
WOD:
9 minute ascending AMRAP/REP
3-6-9-12-15-18-21
Power Clean (135/95)
Ring Dips

Thursday
Strength:
20 minutes to work up to a heavy Squat Snatch
WOD:
10 minute AMRAP:
12 Alternating Arm DB Snatches (50/35)
8 Burpee Box Jump Over (24/20)

Friday

Workout 21.2 / 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

♀ 35-lb. dumbbell, 20-in. box
♂ 50-lb. dumbbell, 24-in. box

Time cap: 20 minutes

Alternate WOD for those who did Thursday's WOD

For Time

21-15-9 rep rounds

Row, Calories

Toes To Bar

Hang Squat Cleans (95/65)

Saturday
‘Lorenzo’
For time:
Run 1,000 meters
Then,
5 rounds of:
15 push-ups
20 med-ball cleans
21 burpees
Then,
Run 1,000 meters

WODs 210307-210313

 WODs 3/7-3/13

Monday
3 Rounds For Time
Air Bike 1,000 Meters
12 Clean & Jerks (135/95)
9 Pull-ups
-Rest 5 Minutes-
4 Rounds For Time
18 Kettlebell Swings(55/35)
15 Sit-ups
12 Ring Dips

Tuesday:
Strength:
Back Squat
3 x 5 reps @85%
Front Squat
3 x 3 reps @ 85%
WOD:
15-12-9 Rep Rounds For Time
Burpee Box Jumps
Chest To Bar Pull-ups

Wednesday
20-16-12-8-4 Rep Rounds For Time:
Row, calories
Wall Balls (20/14)
Alternating Arm DB Snatches (50/35)

Thursday
Strength
20 minutes
As Heavy As Possible Of The Following Complex
1 Shoulder Press + 2 Push Presses + 3 Push Jerks
WOD:
For Time
21 Power Cleans (135/95)
7 Ring Muscle-ups
42 Double-unders
15 Power Cleans
5 Ring Muscle-ups
30 Double-unders
9 Power Cleans
3 Ring Muscle-ups
18 Double-unders

Friday
CrossFit Open WOD 21.1
For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

Saturday
For Time:
Row 750 Meters
21 Overhead Squats (95/65)
21 Lateral Burpees Over The Barbell
Row 500 Meters
15 Overhead Squats
15 Lateral Burpees Over The Barbell
Row 250 Meters
9 Overhead Squats
9 Lateral Burpees Over The Barbell