Friday (2021APR16)- WOD
Focus:
3x10
L/R Barbell Landmine press – lunge position
superset with
3x10
L/R Barbell LandMine Bent Row
WOD:
For Time – 10 Min Cap
21-15-9
Strict HSPU
DB Squat Cleans 35/20lbs
Rest 5 Min
15-12-9 – 6 Min Cap
Alt DB Split Snatch 35/20lbs
DB Plank Pull Thrus
Skill
Empty Bar
4x10
Split jerk
Focus on footwork speed
Thursday (2021APR15)- WOD
Focus:
Row
4 x500m
with 2min rest between
WOD:
For Max Reps
15 min clock
1 Min T2B
2 Min Burpees to target 6″
3 Min Box Jump overs
4 Min Man Makers 35/20
5 Min Max Cal Row
Cals are reps
Finisher
400m Run
200m Sled Push Heavy
Wednesday (2021APR14)- WOD
Focus:
Sumo Deadlift
5x5
Build a Heavy 5
WOD:
For Time:
21 Push Press115/75
21 Sumo Deadlift High Pull
200m Run
18 Push Press115/75
18 Sumo Deadlift High Pull
400m Run
15 Push Press
15 Sumo Deadlift High Pull
800m Run
Recovery:
Stretch
2 Min Frog Stretch
2 Min Puppy
3 Min L Pigeon
3 Min R Pigeon
Tuesday (2021APR13)- WOD
Focus:
Snatch Complex
E2MOM x6
1 Snatch Extension
1 High Hang Snatch
1 Hang Snatch
1 Hang Snatch 1″below Knee
1 Snatch
3 OHS
WOD:
10 Min AMRAP
1 Squat Snatch 185/125
1 Bar Muscle Up
30 DU
2 Snatches
2 BMU
30 DU
3 Snatches
3 BMU
30 DU…… continue by 1 rep until cap
Finisher
30 sec on 1min off x4
Max Cal Ski Erg
Monday (2021APR12)- WOD
Focus:
E3MOMx3
Back Squat
use 90% of your 1 RM
example if your 1RM is 100lbs the number you use for the percentages below is 90lbs
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @ 95% (max set)
WOD:
7 Min AMRAP
2 Thrusters 135/95
2 Bar Facing Burpees
4 Thrusters
4 Bar Facing Burpees
6 Thrusters
6 Bar Facing Burpees…..
Recovery:
1600m Bike or 800m Run
Saturday (2021APR10)- WOD
Focus:
Bench Press
6x3
Heavy Triple
WOD:
For Time
8 Rounds
4 Devil Press 35/20lbs
8 DB Thrusters 35/20lbs
4 Ring Rows Feet Elevated or 2 Muscle Ups
200m Run
Wednesday (2021APR07)- WOD
Focus:
Shoulder Press
12 mins to find 2RM
WOD:
Tabata
HSPU
Tabata
Air Squats
Tabata
T2B
Tabata
KB Swings
no rest between tabatas
Recovery:
800m light run
Tuesday (2021APR06)- WOD
Focus:
Snatch
EMOM x 8
2 Snatch Grip Deadlifts
3 Hang Snatch
2 OHS
WOD:
4 x 3 Min AMRAP w 2 min rest
5 Hang Power Snatch 95/65lbs
5 OHS 95/65lbs
25 DU
Finisher
100m KB Farmers Carry (heavy)
200m Run
100m KB Farmers Carry (heavy)
Monday (2021APR05)- WOD
Focus:
E3MOMx3
Back Squat
use 90% of your 1 RM
example if your 1RM is 100lbs the number you use for the percentages below is 90lbs
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @ 90% (max set)
WOD:
For Time
30 Back Squats 225/255
30 Burpees
30 Alt Pistols
Recovery:
1 min per side Banded retraction calve foam roll
2 min L/R Pigeon stretch
2 min Puppy stretch
1 min L/R twisted cross
Saturday (2021APR03)- WOD
U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.
He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.
The “Donny” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, August 21, 2013 (130821).
Focus:
Deadlift
4x3
super set with
1 Min Iron Chair
WOD: “Donny”
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
With a running clock, as fast as possible perform 21 Deadlifts & 21 Burpees, 15 Deadlifts & 15 Burpees, 9 Deadlifts & 9 Burpees, 9 Deadlifts & 9 Burpees, 15 Deadlifts & 15 Burpees, 21 Deadlifts & 21 Burpees.
Score is the time on the clock when the final Burpee is completed.
Finisher
1 Min Max Cal Assault test