WODs

Sunday April 8, 2018


ENDURANCE
There is a 400 meter run at the start and after each 40 rep movement!
For Time:
40 Wall balls 20/14
40 Hang Cleans 95/65
40 Pull-ups
40 Deadlifts 95/65
40 Push-ups
40 box Jumps
40 KB Swings 53/35
40 Toes To Bar
40 AIr Squats
40 Hang Snatches 95/65
40 Dubs
40 Sit-ups
40 Burpees

Friday April 6, 2018


CROSSFIT
8 Stations
2 Min Max Rep at each Station
1 Min Transition between
Calorie Assault Bike
Shuttle Sprint (20m out + 20m back = 2)
Calorie Row
Wallballs 20/14
Sledge Hammer Slams
Overhead Squat 75/55
Toes to Kettlebell
Pistols
Notes:
Target Rep is 27.
27=0
+1 for each rep above 27
-1 for each rep below 27


Thursday April 5, 2018


CROSSFIT
4 Rounds For Time
70 Double Unders
21 Weighted Box Step-ups 24/20 @ 50/35 each hand
14 Toes to Bar


ENDURANCE
Countdown
10,9,8,7,6,5,4,3,2,1 of:
HRPU’s
Plate Squats 15/10
Each round is followed by a 300 meter run.

Wednesday April 4, 2018


CROSSFIT

For Time
18 Cleans 135/95
18 Hand Stand Push Ups
CFC Run
12 Cleans 185/125
12 HSPU
CFC Run
6 Cleans* 225/165
6 HSPU
*final round of Cleans must be SQUAT


Tuesday April 3, 2018


CROSSFIT
3×5 Back Squat @60%
3 sets of 5 @60% with 2 second pause at the bottom


3 Rounds for Time (6 min Cap)
12 DB Thrusters 50/35
12 Burpees


ENDURANCE
HERO WOD – GRIFF
800 meter run
400 meter run backwards
800 meter run
400 meter run backwards
3 minute rest then 1 mile Run

Monday April 2, 2018


CROSSFIT

Danny
Complete as many rounds in 20 minutes as you can of:
24/20 inch Box Jump, 30 reps
115/75 pound Push Press, 20 reps
30 Pull-ups


Friday March 30, 2018


CROSSFIT
Stations of the CrossFit
For Time:
100 Double Unders
*CFC Back Rack Bar Carry (115/75)
14 Over the Bar Burpees
*CFC Back Rack Bar Carry (115/75)
14 Over the Bar Burpees
*CFC Back Rack Bar Carry (115/75)
14 Over the Bar Burpees
20 Power Snatch (115/75)
* Each CFC Bar Carry begins with 14 Walking Lunges with Bar in Back Rack Position


Thursday March 29, 2018


CROSSFIT
3 Rounds for Time (7 min CAP)
20/15 Cal Row
12 Sumo Deadlift High Pull 115/75
2 min transition (from the time cap)


AMRAP 7
12 DB Burpee DL 50/35
12 DB Push Press 50/35
*2 DB per athlete for both movements


ENDURANCE
6 x 50 meter lunge/600 meter run)

Wednesday March 28, 2018


CROSSFIT
For Time
10 DB Snatch 50/35
10 Toes to Bar
800m Run
20 DB Snatch
20 T2B
600m Run
30 DB Snatch
30 T2B
400m Run
40 DB Snatch
40 T2B
200m Run


Tuesday March 27, 2018


CROSSFIT
5 Rounds For Time
10 Hang Cleans (155/115)
20 Push-ups
50 Double Unders


ENDURANCE
3 Rounds
300 meter sled 140/115
400 meter farmers carry 50/35
800 meter run