WODs

Thursday March 19, 2020


CROSSFIT
“Farmers Only”
5 Rounds For Time:
10 Kettlebell Swings (70/50)
200′ Single Arm Farmers Carry (70/50)
20/15 Calorie Assault Bike


HOME WOD
“Mirror Effect”
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run


Death by Burpee” (No Running Version)
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
Scoring: Rounds + Reps


Wednesday March 18, 2020


CROSSFIT
“Back in the Saddle
20 Unbroken Back Squat (~60% of 3 RM)
then directly into
3 Rounds
30 Med Ball Cleans (20/14)
30 Deadlift (BS weight)
30 Box Jumps (20″)



HOME WOD
Equipment
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
Change hang CJ arm every 5 repetitions
Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell


No Equipment
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
Walkouts – Video
Lateral Jump Squats: Air Squat followed by a two-foot hop laterally over a small object (3-6″ in height). Let’s find something that resembles the side of a dumbbell to give ourselves an object to jump over.


Tuesday March 17, 2020


CROSSFIT
“Triple Threat” – Run
On the 0 min: 1 Mile Run


“Triple Threat” – Row
On the 10 min: 100/70 Calorie Row


“Triple Threat” – Bike
On the 20 min: 100/70 Calorie Assault Bike


ENDURANCE
Run/HK
Run/BK
Run/Strides
Run/Grapevine

HOME WOD
200316
3 Giant Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups
Rest 2:00 between sets.
A “Giant Set” is not for time. We’ll move from one movement to the next with a purpose, but we prioritize quality over speed.
Movement Videos
Front Plank to Pushup Planks – https://www.youtube.com/watch?v=P7E2_-yUMOI
Hollow Rocks – http://youtu.be/gQ2Pcv0GHtU
V-Ups – https://youtu.be/x2aHxUQrljI


Monday March 16, 2020


CROSSFIT
Spice Girl
For Time:
21 Power Snatches (95/65)
5 Rounds of “Cindy”
21 Overhead Squats (95/65)
5 Rounds of “Cindy”
21 Squat Snatches (95/65)
Scoring: Time


HOME WOD
Walk the Line
5 Rounds:
60 Double-Unders
40 Step-Back Lunges
20 Burpees

Equipment Free
5 Rounds:
60 Lateral Line Hops
40 Step-Back Lunges
20 Burpees
Lateral line hop:
With a line created by virtually anything (tape, chalk, or any marker) a lateral hop over the spot to count as a single rep per hop.

Sunday March 15, 2020


ENDURANCE
1 mile run
Then:
5 Rounds:
21 Box Jumps 24/20
15 Pullups
9 Devils Presses 50/35
20 cal row/bike/ski
Then;
1 mile run

Friday March 13, 2020


CROSSFIT
“Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)
Your score today is the slower of the two rounds


Thursday March 12, 2020


CROSSFIT
“Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Your score is total completed rounds and reps


ENDURANCE
400 meter pinch carry
50 plate G2OVHD 25/15
400 meter run
40 plate Squats
400 meter run
30 Plate OVHD Lunges
400 meter run
20 burpees
400 meter run
400 meter pinch carry

Wednesday March 11, 2020


CROSSFIT
Six Flags
Every 3:00 x 6 Rounds:
15/12 Calorie Assault Bike
30 Double Unders
3 Power Snatches
Build in Power Snatch Weight


Tuesday March 10, 2020


CROSSFIT
“Clorox”
3 Rounds:
400m Run
30 Goblet Reverse Lunges (53/35)
20 Power Cleans (95/65)


ENDURANCE
4x(400H/400E)
4 minutes rest
4x(800H/800E)