CrossFit WOD, April 30, 2019

Front Runner

Weightlifting
Front Squat (1×1)
Build to a heavy single

Metcon
Front Runner (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
165/110#

CrossFit WOD, April 27, 2019

Bubba Gump

Metcon
2 options today
Bubba gump (Time)
3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees
She Looks a Bit Like Barbara (Time)
3 Rounds
10 Pullups
15 Pushups
20 Situps
25 Air Squats
Rest 3 Mins Between Rounds

CrossFit WOD, April 26, 2019

Denim

Weightlifting
Overhead Squat (1×3)
Build to a heavy triple

Metcon
Denim (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

CrossFit WOD, April 24, 2019

The Chief

Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

CrossFit WOD, April 22, 2019

Destiny’s Child

Metcon
Destiny’s Child (Time)
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24"/20")

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

CrossFit WOD, April 20, 2019

She Looks a Bit Like Barbara

Metcon
She Looks a Bit Like Barbara (Time)
3 Rounds
10 Pullups
15 Pushups
20 Situps
25 Air Squats
Rest 3 Mins Between Rounds

PMOD
1-Mile Run (Time)
Max Effort 1-Mile Run

Scale distance or change to row (1600M)

CrossFit WOD, April 19, 2019

Vader

Metcon
Vader (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower