Gym WODs

Monday Apr 03, 2017

(13 minutes/ 4 rounds)
7 medicine ball cleans
5 strict pull ups
:20 handstand hold
100 single unders
Three rounds for time:
25 medicine ball cleans, 20/14
12 deficit handstand push ups, 45/25

Saturday Apr 01, 2017

(10 minutes/ 3 rounds)
Run 200m
5 pull ups
10 push ups
15 air squats
"Murph"
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

;-)

Friday Mar 31, 2017

(12 minutes/5 rounds)
6 barbell lunges, total
6 kip swings
5 pull ups
15 double unders

*Row 10 calories every other round.
15 minute AMRAP:
10 ring muscle ups
20 barbell lunges @ 42% band metric
30 seconds L-sit
40 calorie row
50 double unders

Thursday Mar 30, 2017

Complete 5 rounds @ 40% of power snatch.
A1. High hang power snatch, x1
A2. Hang power snatch, x1
A3. Power snatch, x1

Complete 8 rounds, building weight.
B1. Hang power snatch, x1
B2. Power snatch, x1
B3. Chest to bar pull up, x3

Auxiliary work:
C1. Back extension, x8
C2. Strict toes to bar, x8
Three rounds.

Wednesday Mar 29, 2017

(13 minutes/ 5 rounds)
1 Power clean
3 Front squats
5 Dumbbell snatches, each arm
50 Single unders
For total load:
Front squat 3-3-3-3-3

Rest 3:00

For time:
15-10-5 reps of:
Dumbbell snatches, each arm, 45/25

Alternating with,

5-10-15 reps of:
Burpee bar touches

Tuesday Mar 28, 2017

(12 minutes/ 5 rounds)
5 Pull ups
5 Handstand push ups
6 Dot drills
Run 200m
Every 4:00 x5 rounds:
Run 500m

Aim to improve your average lap time by :02-:05 seconds.

Monday Mar 27, 2017

(5 rounds/ 13 minutes)
5 dumbbell clean & jerks
7 box jumps
7 kip swings
200m run
Five rounds for time:
10 Dumbbell clean + jerks, 45/25
10 Toes to bar
10 Box jump overs, 24/20 in.

Saturday Mar 25, 2017

Free Range warm up

(8 minutes/ 4 rounds)
5 Thrusters
15 Double unders
Wrist stretches, :30
Free Range Open 17.5
10 rounds for time:
9 Thrusters, 65/ 45 lbs
35 Double unders

(Sub 70 single unders)


CrossFit Open WOD 17.5
10 rounds for time:
9 Thrusters, 95/65
35 Double unders

40 minute time cap.

Friday Mar 24, 2017

(10 minutes/ 3 rounds)
100 single unders
3 Turkish get ups, each arm
10 Jefferson curls
For time:
200 single unders
50 American kettlebell swings
50 Sit ups
200 single unders
30 American kettlebell swings
30 Sit ups
200 single unders
20 American kettlebell swings
20 Sit ups