Gym WODs

Saturday May 12, 2018

(10 minutes)
2 Pressing turkish get ups
10 KB squats
10 KB push presses
Row 10 Calories
Rest 1:00
In teams of 2-3,
complete a 20 minute AMRAP:

10-20-30-40-50-60... reps of:
Kettlebell squats
Kettlebell push press
Row, calories

Kettlebell movements are performed with one KB.

Men use 24KG
Women use 16KG

Thursday May 10, 2018

(12 minutes)
5 Clean scoops
5 Clean shrugs
7 Hollow rocks
5 Muscle cleans
5 Front squats
7 Hollow rocks
7 Power cleans

Then, build up to your working weight.
10 minute EMOM:
3 Power cleans

Add 2.5 - 5 LBS to last time.

AUX WOD:
100 Single arm suitcase deadlifts

25 Push ups for each break

Men use 28 KG
Women use 20 KG

Repeat AUX WOD from 4/5

Wednesday May 09, 2018

(12 minutes)
Run 400m
2 DB Turkish get ups
8 DB overhead squats
8 DB snatches
10 DB walking lunges
10 Scapular pull ups
For time, using a single dumbbell:

10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

CrossFit.com WOD from April 26, 2018

Saturday May 05, 2018

(10 minutes/ 3 rounds)
Run 200m
10 Kip swings
3-5 Muscle up/ pull ups
10 Squatting thoracic rotations
Rest 1:00
In teams of three,
complete a 20 minute AMRAP of:

5 Ring muscle ups
20 Air squats

OR,

10 CTB pull ups
20 Air squats

OR,

15 Jumping CTB pull ups
20 Air squats

*100 sit ups as a team after all 3 athletes complete their work.