Friday (2018OCT19) – WOD

Start your weekend off right like this llama. 

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

WOD: 

50x Single-Arm KB Thrusters (25R/25L@55/35#)*

50x Hand-Release Push Ups

50x KB Swings (55/35#)*

EMOM: 50M Run (including the start of the WOD).

*Same KB Weight for both movements.

 

WOD: “Gobbet Grouser” (2013JUL25) from CFMK.

 

Core Stability:

3 Rounds:

10x Strict TTB

20x Plank Knee to Elbow (10EA)

30s Reverse Plank Hold

Thursday (2018OCT18) – WOD

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

WOD:

00:00-10:00:

1000M Row

3RM Deadlift

10:00-20:00:

1000M Row

1xME Unbroken Pull Ups

20:00-30:00:

1000M Row

1RM Power Clean

 

Recovery: 

ROMWOD

Wednesday (2018OCT17) – WOD

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

Gymnastics:

Pull Up/Dip Complex:

3x Regular Pull Ups

3x Dips

3x Switch (Right) Pull Ups

3x Dips

3x Switch (Left) Pull Ups

3x Dips

3x Narrow Pull Ups

3x Dips

3x Wide Grip Pull Ups

3x Dips

3x Chin Ups

3x Dips

3x Handle Pull Ups

3x Dips

3x False Grip Pull Ups

3x Dips

Weighted if you can, but do all the reps with that weight. This is Not For Time.

 

WOD:

100x Burpee Box Jump Overs (24/20″)

1 Minute ON / 1 Minute OFF

 

WOD: Coach Lena found this one on Street Parking.

Tuesday (2018OCT16) – “Wodapalooza Qualifier #5”

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

WOD:

Wodapalooza Indy Online Challenge & Qualifier Workout #5

15AMRAP:

30x Back Squats (135/95#) (MOD: 95/65#)

30x TTB (MOD: HKR)

30x Back Squats (135/95#) (MOD: 95/65#)

30x Deficit HSPU (-6/4″) (MOD: Hand Release Push Ups)

30x Back Squat (135/95#) (MOD: 95/65#)

30/20x Ring Muscle Ups (MOD: Pull Ups)

 

Tie Breaker: After 2nd Set of Back Squats.

WZA Leaderboard

 

Endurance: 

16x E15sO15s: Run 75FT

Start Laying on the Ground in a Prone Position.

Monday (2018OCT15) – WOD

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

Weightlifting: 

10x EMOM: Power Snatch + Hang Squat Snatch @ 70%+

Start at 70% & build in weight.

 

WOD:

200M Sandbag Run (60/40#)

30x Pull Ups

40x Sandbag Clean & Jerks (60/40#)

30x Pull Ups

200M Sandbag Run (60/40#)

ADVANCED: Sandbag (80/60#)

 

WOD: “Sand me down, Saccharine (Sacker Run)” (2013JUL30) from CFMK

 

Saturday (2018OCT13) – WOD

No Class Saturday (2018OCT20). CFWT is hosting CrossFit Specialty Course: Adaptive Training.

 

WOD: 

10x EMOM (0:00-10:00):

10x DB Burpees (35/25#)

Rest 2 Minutes.

10x EMOM (12:00-22:00):

10Cal. Airdyne

Rest 2 Minutes.

10x EMOM (24:00-34:00):

10x Push Press (95/65#)

10x Russian KB Swings (70/55#)

Rest 2 Minutes.

10x EMOM (36:00-46:00):

6x Alternating DB Snatches (50/35#)

12x AbMat Sit Ups

 

WOD: Laura Phelps

Thursday (2018OCT11) – WOD

WOD: 

7AMRAP:

3x Power Snatches (95/65#)

3x Power Cleans (95/65#)

3x Front Squats (95/65#)

 

WOD: Coach Eli

 

Endurance: 

10x EMOM:

200/150M Row

5x Jumps Over the Rower