WODs

Sunday May 12, 2019


ENDURANCE
?1 mile Weighted Run?
50 Push-Ups?
50 Sit-Ups?
1 mile Weighted Run?
50 Push-Ups?
50 Sit-Ups
?1 mile Weighted Run
?Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss,

Friday May 10, 2019


CROSSFIT

Partner WOD (5 Rounds)
5 rounds
P1: 10 BS 225/155
P2: 20/15 Cal Row
* Both partners complete 10 BS & Row each round then
Run 400m together
* Rowing may only occur when P1 Has the bar in the back rack position…can’t rack the bar while P2 is rowing


Thursday May 9, 2019


CROSSFIT
Push Press 6×4 Increasing
6 Sets of 4 Reps increasing weight each round


AMRAP 10
7 Strict HSPU
2 Rope Climb


ENDURANCE
Run 800 @90%
RI: 1 minute?
Run 1600 @80%
RI: 2 minute?
Run 800@90%
RI: 1 minute?
Run 1600 @80%

Wednesday May 8, 2019


CROSSFIT
For Time
12-9-6
Burpees to target (6 inches above reach)
Box Jumps 30/24
immediately into
21-15-9
Thrusters 95/65
Toes to Bar



Coach’s Choice Core Work

Tuesday May 7, 2019


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


4 Rounds For Time
400m Run
3 rounds of Macho Man 135/95
1 Round of Macho Man
3 Power Cleans
3 Front Squats
3 Push Jerks


**Total 1600m Run and 12 Rounds of Macho Man

ENDURANCE
10x 200 RI: Walk back?
1 Mile Run

Monday May 6, 2019


CROSSFIT
2 Times Through

3 Min Max Rep Pull ups
Complete 20/15 Calorie Row then Max Rep Pullup for remainder of 3 minutes
Rest 1 minute


3 Min Max Rep Air Squats
Complete 20/15 Cal Bike then Max Rep Air Squats for remainder of 3 minutes
Rest 1 Minute


3 Min Max Rep Double Unders
Complete CFC Run then Max Rep DU for remainder of 3 minutes
Rest 1 Minute


3 Min Max Rep Push ups
Complete 20 Burpees then Max Rep Push ups for remainder of 3 minutes
Rest 1 minute


Sunday May 5, 2019


ENDURANCE
Accumilate 200 calories on the bike and 200 calories on the rower?
Buy In: 800 meter run(both partners together)?
Partner 1: Bike or Row?
Partner 2:?
25 Dubs?
20 DB Snatches (50/35)
?15 Wall Balls 20/14?
Cashout: 800 meter run(both partners together)

Friday May 3, 2019


CROSSFIT
Partner WOD – AMRAP 24
Partner 1: CFC Sled Pull 70/45
Partner 2: Rounds of
15 KBS 70/53
15 OTS Slamballs 50/30
15 Hand Release Push-ups
Switch after each CFC sled pull and pick up where your partner left off



Thursday May 2, 2019


CROSSFIT
For Time
CFC Run
15 Front Squats 115/75
25 Box Jumps 24/20
35 DU
CFC Run
15 Overhead Squats 115/75
25 Burpees
35 DU
CFC Run
15 Thrusters 115/75
25 Burpee Box Jumps
35 DU


ENDURANCE
Run 400m RI: 30s?
Run 600m RI: 60s?
Run 800m RI: 90s?
Run 600m RI: 60s?
Run 400m
?Rest 2 minutes?
Run 1600
?Rest 4 minutes?
100 Meter BW sled drag

Wednesday May 1, 2019


CROSSFIT
Back Squat 8×3 @85%
8 Sets of 3 Reps


For Time (10 min Cap)
1000m Row
30 HSPU
10 Muscle ups