CrossFit WOD, April 13, 2018

From EMOM With Love

Warm-up
Row 250 once
then 2 Rounds
5 pushups
10 Air Squat
5 Ring Row
10 Sit-ups

Mobility
1:00 Standing Straddle
:30 Sampson
x2

MOD
15:00 cap
Max Plank Hold (Time)
Max Plank Hold

3 attempts Traditional plank with good position. No side plank. If Form breaks attempt is done

Metcon
From EMOM With Love (6 Rounds for reps)
0:00-4:00 25 DU or 50SU
5:00-9:00 10 Pushup
10:00-14:00 20 Air Squat
15:00-19:00 10/8 Calorie Row
20:00-24:00 6 Pull-up
25:00-29:00 15 ab mat sit-up

Rx+ 30DU, 15Pushup, 30 squat, 12/10 cal, c2b, 20 sit-up

Score slowest time each movement

CrossFit WOD, April 12, 2018

DT’s Snatch

Warm-up
Row 400m
then 3 Rounds
10 Empty Bar press
:30 Bar Hang
10 PVC Passthrough

Mobility
:30 Thread the Needle
1:00 Barbell Quad Smash (get IT Band and Adductors too)
x2

Weightlifting
Shoulder Press (3-3-3-AMRAP)
70%

Metcon
DT’s Snatch (Time)
5 Rounds
12 Snatch Grip DL 95/65#
9 Hang Power Snatch
6 OHS
Rx+ 135/95

CrossFit WOD, April 11, 2018

Slam Jam

Warm-up
8:00
Run 400 Once
10 Straight leg DL Empty Bar
10 Sit-up
10 Ring Row

Mobility
2:00 Banded Hamstring Stretch
2:00 Thoracic Foam Roll with reach

Weightlifting
Deadlift (3-3-3-AMRAP)
70% 75% 80% 85%

Metcon
Slam Jam (Time)
5 Rounds
20 Slamballs 20/10#
15 T2B
10 Push-up

CrossFit WOD, April 10, 2018

Kelly

Warm-up
6:00
Row 100m
10 Lunges
10 PVC Passthrough
10 sit-up

Mobility
1:00 Pigeon each side
:30 Squat hold
2x

Metcon
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Little Kelly (Time)
5 Rounds
200M run
15 Box Jump
15 Wall Ball

CrossFit WOD, April 9, 2018

Death by Thruster

Warm-up
Row 500
then 2 rounds
20 Lunges
10 push up
10 ring rows

Mobility
:30 Thread the Needle each side
:30 Sampson Stretch each side

Weightlifting
20:00
Back Squat (3-3-3-AMRAP)
70%, 75%, 80%, 85%

Metcon
Death by Thruster EMOM (AMRAP – Rounds and Reps)
0:00-1:00 1 Thruster 75/55
1:00-2:00 2 Thrusters
2:00-3:00 3 Thrusters

rx+ 95/75

CrossFit WOD, April 6, 2018

Send the Pain Below

Warm-up
Warm-up
7:00 AMRAP
Run 400 once
Then
10 Walking Lunges
10 PVC Passthrough (shoulder dislocates
10 PVC Goodmornings
10 AbMat Sit-ups

Mobility
1:00 Wall Stradle
:30 Sampson each side
:30 bottom squat
X2

Weightlifting
20:00 Time Cap
Deadlift (3-3-3-3-AMRAP)
70%

Metcon
Send the Pain Below (Time)
21-15-9
Burpees
OH Lunges 95/65#
Box Jumps 24/20"
Rx+ 115/75#

Metcon
Send Less Pain Below (Scale) (Time)
18-12-6
Burpees
OH Lunges 75/55#
Box Step-ups 24/20"

Scaling options, lower weight or bodyweight lunge, lower height of box, can do box burpees as a scale too

CrossFit WOD, April 5, 2018

Amanda

Warm-up
Warm-up
Arm/Leg Swings
Dorsiflexion (ankle)
1:00 Each Foot (Video)
Wrist Stretch
:30 each (front, back, side)
2 rounds of:
10 Good Mornings (pvc)
10 Wall Squats

Weightlifting
MOD (20:00 CAP)
Tempo Front Squat :03 x 3 (9 Rounds for reps)
TEMPO FRONT SQUAT
9 Sets of 1
There are (3) pauses in each rep
:03 pause at parallel
:03 pause in the bottom
:03 pause back at parallel.
Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

Metcon
Choose 1
Amanda, Lite (Time)
For Time:
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)
Amanda, Scaled (Time)
For Time:
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch 95/65
Overhead Squats 95/65
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Amanda , Masters (Time)
5 Ring Muscle-Ups, 9 Squat Snatches 95/65
3 Ring Muscle-Ups, 7 Squat Snatches 95/65
1 Ring Muscle-Ups, 5 Squat Snatches 95/65
Rx+= 6,4,2 reps 115/80#

CrossFit WOD, April 4, 2018

Light Karabell

Warm-up
Arm/leg swings
Row 400
3 Rounds of
10 Light db press
10 Good morning
10 Air squats

Weightlifting
MOD (20:00 Time cap)
Push Jerk (8-8-8-8-8 Across)
Light to moderate weight

Metcon
Light Karabell (Time)
10 rounds for time
3 Power snatch 95/65
10 WB 20/14
RX+ = Karabell
10 rounds
3 PS 135/95
15 WB 20/14
Scale =scale weight as needed

Mobility
Foam roll
Quads
Thoracic
Banded hamstring

CrossFit WOD, April 3, 2018

Skip to My Lou

Warm-up
Row 400m
then 3 Rounds
20 DU/SU
10 Lunges
10 Sit-ups

Mobility
1:00 Wall Straddle
1:00 Cobra
x2

Weightlifting
20:00 to find 1RM. WARM UP well. Take ample rest between heavy sets. Up to 2 full minutes
Clean (1RM)

Metcon
Skip to My Lou (Time)
5 Rounds
Run 200m
15 DU or 30 SU
20 Air Squats
10 Sit-ups