WODs

Monday May 21, 2018


CROSSFIT
Falkel
“Falkel”
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.


Sunday May 20, 2018


ENDURANCE
1 Mile Run
6 rounds of:
10 Goblet Squats 53/35
10 KB Swings 53/35
10 HRPU’s
300 Meter Run
Then:
1 mIle run

Friday May 18, 2018


CROSSFIT
28 Minutes to Accumulate
Total Pounds of Ground to Overhead (Black=15500; Blue=13500; White=10500 lbs; Red=9500; Yellow=7500)
1.5 mile run
2000m row
400 Lunges
Notes:
1. Work can be broken up in any way and completed in any order
2. You can work at the same time but not on the same movement. If on the same movement, 1 partner must be resting
3. If not running, substitute 500m of rowing for every 400m run (1.5 miles = 3000m)


Thursday May 17, 2018


CROSSFIT
7 Rounds for Time
5 Burpee Box Jump Over
11 Bodyweight Deadlift
150m Sprint


ENDURANCE
1 mile Run
4 rounds:
10 HRPU’s
20 Flutter Kicks
30 Air Squats
300 Meter Run
Then: 1 MIle Run

Wednesday May 16, 2018


CROSSFIT
E2MOM 14 – Tempo Overhead Squat
Every 2 minutes on the minute for 14 minutes
Tempo OHS: 3sec down; hold at bottom 3sec; stand; hold 3sec at top then 1 OHS
* can be done from the rack if necessary (preferably from floor)
** increase weight if able


3 Rounds for Time (6min Cap)
4 Power Snatch 155/105
8 Knees to Elbows
12 KB Swings 53/35


Tuesday May 15, 2018


CROSSFIT
AMRAP 7
2 Rounds of:
Row 500m
10 DB Squat Cleans 50/35
then Max Rep Burpee over DB for remainder of the time
*Log Number of Burpee over DB
2 min Transition


AMRAP 7
2 Rounds of:
15 Push Press 95/65
15 SDHP 95/65
then Max Rep Double Unders (scale: lateral jumps over barbell) for remainder of the time
*Log Number of Double Unders (lateral jumps over barbell)


ENDURANCE
5 Rounds:
200 Meter Run
10 DB Thrusters
12 DB Lunges
300 meter run
Then:
1.5 Mile Run

Monday May 14, 2018


CROSSFIT
Angie on the Run
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*CFC run every 5 minutes


Sunday May 13, 2018


ENDURANCE
Run-Squat-Lunge Ladder
200 Meter Run + 20 Air Squats RI: 60 Seconds
400 Meter Run + 40 Air Squats RI: 90 Seconds
600 Meter Run + 60 Air Squats RI: 2 Minutes
800 Meter Run + 40 Air Squats40 Lunges RI: 2 Minutes
600 Meter Run + 60 Lunges RI: 2 Minutes
400 Meter Run + 40 Lunges RI: 90 Seconds
200 Meter Run + 20 Lunges RI: 60 Seconds
4 Minutes rest
2 Mile run

Friday May 11, 2018


CROSSFIT
3 Rounds For Time
50 Wallballs 20/14
50 Box Jumps 24/20
Run 800m


Thursday May 10, 2018


CROSSFIT
Back Squat 10×3 @70%



AGOQ 1 – 2018
Age Group Online Qualifier
For Time (10min Cap)
4 Thrusters
1 Rope Climb
8 Thrusters
2 Rope Climbs
12 Thrusters
3 Rope Climbs
Age 16-54 Rx: 135/95
Under 16 & 55+ Rx: 95/65


ENDURANCE
5 Rounds:
400 meter run
20 Air Squats
800 meter run
30 Alternating Lunges