Gym WODs

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

Thursday Mar 23, 2017

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

Complete 8 rounds, building weight.
B1. Hang power clean, x1
B2. Power clean, x1
B3. Burpee, x4 FAST

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

Wednesday Mar 22, 2017

(10 minutes/ 4 rounds)
:15 second pistol hold each leg
3 pistols each leg
:15 ring support
8 calorie row
20 minute AMRAP:
10 single leg squats, alternating
10 ring dips
20/16 calorie row
Rest 1:00