CrossFit WOD, April 2, 2018

The Good Gone Bad

Warm-up
6:00
Row 400 once
then finish time with
10 Air Squats
10 Ring Rows
10 Sit-ups

Mobility
:30 Thread needle
1:00 Sampson
x2

Weightlifting
Back Squat (3-3-3-3-AMRAP)
70%

Metcon
The Good Gone Bad (3 Rounds for reps)
3 Rounds for Reps
1:00 Wallball 20/14
1:00 Push Press 75/55#
1:00 Box Jumps 24/20
1:00 Pull-up
1:00 Ab-mat sit-ups
1:00 Rest
rx+ 30/24, 95/75, c2b, GHD

CrossFit WOD, March 31, 2018

Saturday 3/31/18

Warm-up
2 Rounds
Run 200M
10 Air Squats
10 Box Steps
10 Push-ups

Metcon
Saturday 3/31/18 (AMRAP – Rounds and Reps)
20:00 Partner AMRAP (no solo)
10 Burpees
15 Box Jump
20 Slamballs

One partner run or row 400m while other does AMRAP of movements.
Runner comes in and picks up where left off while partner 2 runs.

CrossFit WOD, March 30, 2018

Hell Triplet

Warm-up
6:00
Run 100
10 Squats
10 Sit-ups

Mobility
1:00 thread needle each side
1:00 pigeon pose each side
1:00 bottom squat

Weightlifting
Whiteboard lift
Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon
Hell Triplet (AMRAP – Rounds and Reps)
AMRAP In 14:00
8 Hang Power Cleans 155/105
12 Front Squat
24 DU

CrossFit WOD, March 29, 2018

Bar Lunch

Warm-up
Row 400
Then 3 Rounds
10 Banded Good Morning
10 Band Lat pulldowns
5 Straight leg DL empty bar

Mobility
1:00 Wall Straddle
1:00 pigeon pose each side
X2

Weightlifting
Deadlift (3-3-3-AMRAP)
60%
(Not 70-80 or 90. Those are coming. It’s 60%. Look at the graph to figure it)

Metcon
Bar Lunch (Time)
5 Rounds
3 BMU
20 OH Lunges 45/35#
Light Bar Lunch (Time)
5 Rounds
10 Pull-up
20 OH Lunges 35/25#

CrossFit WOD, March 28, 2018

Big Dumb-y

Warm-up
5 Burpees
5 empty bar shoulder press
5 Air Squats
x3

Mobility
:30 Banded Shoulder
:30 Cobra
x3

Weightlifting
Shoulder Press (5-5-5-AMRAP)
60%

Metcon
Big Dumb-y (Time)
5 Rounds for Time
Row 400M
5 Manmakers 35/20#
10 Slamballs 20/10#

rx+ 50/35#

Scale DB weight as needed

CrossFit WOD, March 27, 2018

Twisted Tuesday

Warm-up
6:00
Butt Kickers
High Knees
Banded Pullapart+Squat x 5

Mobility
:30 Thread the Needle
:30 Sampson
:30 Bottom Squat
x2

Oly Lift
Snatch (3x3x3x3)
60% of 1RM
Experienced do full snatch
scale to power + OHS

Metcon
Twisted Tuesday (Time)
Run 800m
5 OHS 115/85#
15 Box Jump 24/20#
Run 400m
10 OHS 95/75#
15 Box Jump
Run 200m
15 OHS 75/55#
15 Box Jump

Rx+ 135/95#, 115/85#, 95/65#

CrossFit WOD, March 26, 2018

Death by Wallball/Burpee

Warm-up
Row 400
3 Rounds
10 Lunges
10 PVC Passthrough
10 Push-ups

Mobility
:30 Bar Hang
2:00 Barbell Quad Smash
x2

Weightlifting
Back Squat (5x5x5xAMRAP)
60%

Metcon
Death by Wallball n Burpee (AMRAP – Reps)
0:00-1:00 1 WB+ 1 Bupree 20/14#
1:00-2:00 2 WB + 2 Burpee
…..

CrossFit WOD, March 24, 2018

Saturday 3/24/18

Warm-up
Row 400m
3 rounds
10 box steps
10 air squats

Metcon
Saturday 3/24/18 (Time)
Run 1 Mile
10 Box Jumps 24/20"
Run 800
15 Box Jumps
Run 400
20 Box Jumps
Run 200
25 Box jumps