Oh boy…

Posted: 08/11/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

0-10 minutes

run 1 mile

max clean and jerks 135/95

10-13 minutes

rest

13-20 minutes

run 800m

max power snatch 115/80

20-23 minutes

rest

23-27 minutes

run 400m

max thrusters 95/65

The Good Life

Posted: 08/10/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“The Good Life”

3 rounds for time of:

500m row

12 burpees

21 box jumps 24/20

Ball and Chain

Posted: 08/09/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
2 rounds for time: 

25 deadlifts 185/135

50 wall balls 20/14

1000m row/ski

-or-

1000m run

-or-

50/35 cal assault bike

Waited run

Posted: 08/08/2017 in CrossFit Trainers, WOD
Tags:
“WOD”

15-10-5

KBS 70/53

Toes To Bar

Run 800m with a Bulgarian bag or medball

5-10-15

KBS 70/53

Toes To Bar

Raps

Posted: 08/07/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
For max reps with a partner:

AMRAP in 3 minutes of:

21 cal row

21 erg burpees

max thrusters 75/55

AMRAP in 3 minutes of:

18 cal row

18 erg burpees

max thrusters 95/65

AMRAP in 3 minutes of:

15 cal row

15 erg burpees

max thrusters 115/80

AMRAP in 3 minutes of:

12 cal row

12 erg burpees

max thrusters 135/95

*partner 1 does entire AMRAP 3 then rests for 3 min while partner 2 does AMRAP.

Breezy

Posted: 08/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

3 rounds for time of:

run 400m

15 C&J’s 115/75

75 double unders

Climbing Cindy

Posted: 08/06/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Climbing Cindy”

EMOTM for 20 minutes, alternating:

E- 1 round of “Cindy”

O- 3 dead lifts (climbing in weight)

*Cindy

5 pull-ups

10 push-ups

15 air squats

Team 10k

Posted: 08/04/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Team 10k”

In teams of 3, row 10,000m for Time.

*switch every 250m

Heartbreak Kid

Posted: 08/03/2017 in CrossFit Trainers, WOD
Tags:
“Heartbreak Kid”

3 rounds for time:

10 front squats 185/135

20 chest to bar pull-ups

50 double unders

Hellz Bellz

Posted: 08/02/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
WOD

For Time:

27-21-15-9

Kettlebell Swings 70/53

Burpees

Run 400m