WODs

Thursday May 23, 2019


CROSSFIT
Split Jerks 6×4 increasing
6 Sets of 4 Reps increasing weight each round


For Time (10 min Cap)
5 RFT
35 DU
8 DB DL 50/35
6 DB Hang Cleans
4 DB Push Press


ENDURANCE
PARTNER 6k ROW?
Partner 1: row
?Partner 2: 300 meter sled drag 120/95
(alternate positions after each sled drag)

Wednesday May 22, 2019


CROSSFIT
For Time
CFC Sled Pull 70/45 (on the sled)
then
30-20-10
SDHP 95/65
MB Cleans 20/14
MB Situps*
*MB touches ground behind head and between feet on the sit-up


Skill Work: Review Turkish Get Ups

Tuesday May 21, 2019


CROSSFIT
COMPLEX
AMRAP 20
400m Run
10 Alt DB Snatch-1 Arm OH Forward Lunge complex
5 Pull-up-T2B Complex


ENDURANCE
Griff+
800 meter run Forward
?400 meter run Backwards?
800 meter run Forward?
400 meter run Backwards?
REST 4 MINUTES?
1 mile run

Monday May 20, 2019


CROSSFIT
For Time
For Time
18 FS 115/75
10 Burpee over Bar
200m Run
12 Squat CLeans 155/105
10 Burpee over Bar
200m Run
6 Clusters 185/125
10 Burpee over Bar
200m Run
12 Squat CLeans 155/105
10 Burpee over Bar
200m Run
18 FS 115/75


Sunday May 19, 2019


ENDURANCE
Buy In: 50 Calorie Bike or Row?
Then: 5 Rounds
?30 Dubs?
20 DB Snatches 50/35?
10 DB Goblet Squats 50/35?
300 meter run?
Cashout: 50 Toes to KB

Friday May 17, 2019


CROSSFIT
Tres Leches
Tres Leches
0-10 min:
30 C&J 135/95
10-20 min:
30 HSPU
30 Bar MU
20-30 min:
1 mile run
WOD is conducted in 10 min Blocks. Once you complete the work required, rest until the next block begins.


Thursday May 16, 2019


CROSSFIT
Back Squat 6×4 @85%
6 Sets of 4 Reps @ 85% of 1 RM


2019 AGOQ #4
AMRAP 8
45 thrusters, 95/65
45 toes-to-bars
45 cleans, 95/65
45 chest-to-bar pull-ups


ENDURANCE
Row or Bike
Alternate 20 seconds of hard rowing with 40 seconds of easy rowing for 10 minutes.
Then..
Alternate 40 seconds of hard rowing with 20 seconds of easy rowing for 10 minutes.

Tuesday May 14, 2019


CROSSFIT
7 Min Ladder Up by 2
Calorie Row
Burpee over Rower


Rest 1 Min, then
Start the 2nd Ladder with the full round where you left off. If you completed the round of 10 but not the round of 12, start at the beginning of the round of 12.

7 Min Ladder Up by 2
Overhead Squats 95/65
Box Jumps 24/20


ENDURANCE
1 mile run?
2k row?
50 cal bike
?1 mile run

Monday May 13, 2019


CROSSFIT
AMRAP 20
3 Rounds of Cindy (strict pull-ups)
2 Deadlift 315/225
1 Round of Cindy
5 Pull-ups (Strict)
10 Push-ups
15 Air Squats