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CrossFit WOD

April 29, 2016

“Angie” Your way..

For time:

100 pull-ups
100 push-ups
100 situps
100 air squats

You have the ability to do Angie traditionally the way it’s written, or you can breakup Angie however you’d like. For example, 5 rounds of 20 pull-ups, 20 push-ups, 20 situps, 20 air squats.

*if you finish early, with your left over time you can work on any skill you want. The rest of the class can be used for goat work.*

April 28, 2016

1. Snatch Grip Strict Press
*Ascending 6s on the push up
3-3-3-3-3

2. For time:

1500m Row
100 KB Swings (55/35)
50 Clusters (115/75)
25 Strict Ring Dips

April 27, 2016

1. Strength:
Front Squat
5-5-5-5-5
Use weight no less than 80% of your 15RM BS

2. WOD
5min to complete
800m Run
AMRAP Snatches (135/95)
4min to complete
600m Run
AMRAP Snatches (135/95)
3min to complete
400m Run
AMRAP Snatches (135/95)
2min to complete
200m Run
AMRAP Snatches (135/95)
1min to complete
100m Run
AMRAP Snatches (135/95)

April 26, 2016

1. Strength:
EMOM 7min
5 Clean Grip DL (275/185) + 6 box jumps (30/24)

2. 3RFT:
3 Squat Clean (155/115)
5 Muscle Ups
15 double unders

1 min rest

2RFT:
5 Squat Clean (185/135)
10 Muscle Ups
30 double unders

1min rest

1RFT:
8 Squat Clean (205/155)
15 Muscle Ups
60 Double Unders

April 25, 2016

1. Strength:
15RM Backsquat
*Must increase weight by 5lb from last weeks number, but I highly recommend adding 10lb to last weeks max for this weeks test.

2. 17min AMRAP
11 Push press (95/65)
14 OH lunges (95/65)
17 Burpees

April 22, 2016

1. Core Strength:
100 Weighted Situps
Choose a medball, plate, or KB/DB and complete in as few sets as possible.

2. 15min amrap

12 DB Deadlifts (45/25)
9 DB Hang Cleans (45/25)
6 DB Thrusters (45/25)

April 21, 2016

For time:

50 Box jump (24/20)
50 Pull-ups
50 Kettlebell swings (55/35)
50 Goblet squats (55/35)
50 Knees to elbows
50 Push press (95/65)
50 Back extensions
50 Wallballs (20/14)
50 Burpees
50 Double unders

IF TIME…

Strength:

EMOM 7min

5 Clean Grip DL (275/185) + 8 lunges