Posts Tagged ‘WOD’

Tuesday 8/22/17

Posted: 08/21/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Helen”

3 rounds for time of:

run 400m

21 kettle bell swings (53/35)

12 pull-ups

Monday 8/20/17

Posted: 08/20/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Double Dip”

AMRAP in 15 minutes of:

50 double unders

18/12 cal row/bike/ski or 200m run

15 Dumbell hang squat cleans 50/35

Sunday 8.19.17

Posted: 08/19/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Super Swole Sunday”

4 sets, building in weight:

12 Dumbell bench presses

12 Dumbell single arm rows (each arm)

12 Dumbell reverse lunges (50’s, 35’s)

Friday 8/18/17

Posted: 08/17/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Satan’s Whiskers”

3 rounds for time of:

10 chest to bar pull-ups

10 front squats 165/110

10 burpees

Thursday 8/15/17

Posted: 08/16/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Under Water”

3 rounds for time of:

50/35 cal row

100 double unders

200m farmer carry 70/53

Weight Lifting

3 position clean + split Jerk

“Drop Dead”

4 x :20 Work / :10 rest (each movement)

sit-ups

deadlift 155/105

sit-ups

deadlifts 155/105

Tuesday 8.14.17

Posted: 08/14/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Repeats  

AMRAP 4 MINUTES

15-12-9

wall balls 20/14

chest to bar pull-ups

max cal ski/bike/row in remaining time

REST 4 MINUTES

AMRAP 4 MINUTES

15-12-9

wall balls 20/14

toes to bar

max cal ski/bike/row

REST 4 MINUTES

AMRAP IN 4 MINUTES

15-12-9

wall balls 20/14

pull-ups

max cal ski/bike/row in remaining time

 

Monday 8.14.17

Posted: 08/13/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
“Hard Pressed” 

For Time:

21-15-9

Sumo Deadlift Highpull (95/65)

Push Press (95/65)

Lateral Burpees Over The Bar

Two Step

Posted: 08/12/2017 in CrossFit Trainers, Uncategorized, WOD
Tags:
Two Step

For a time:

50 cal row

50 ft walking lunge

40 cal row

50 ft walking lunge

30 cal row

50 ft walking lunge

20 cal row

50 ft walking lunge

10 cal row

50 ft walking lunge

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