WODs

Tuesday April 18, 2017


Strength
Heavy Complex
strict press+ push press+ 2 jerks

1 x 1 @ max complex
Squat


5 x 5 @ 80%
Conditioning
5x CFC
CFC sprint
1 minute rest
x5


Monday April 17, 2017


WOD
32 Hokies
7 RFT
4 Squat Clean & Jerks (135/95)
16 Deadlifts (135/95)
32 Double unders


Sunday April 16, 2017


Endurance
Long:
2×400 30 Seconds Rest
2 Minutes Rest
6×800 60 seconds Rest
3 minutes rest
4×1200 90 Seconds Rest
Short:
2×300 30 Seconds Rest
2 Minutes Rest
3×800 60 seconds Rest
3 minutes rest
1×1200 90 Seconds Rest
Core:
4×30 second Planks
4×30 second Side Planks(Each Side)
50 Knees 2 Elbows

Friday April 14, 2017


WOD
For TIme
50 Burpee box jumps 24/20
40 OHS 115/75
300m(CFC) plate pinch carry 25/15-ea hand
40 STOH
50 burpee box jumps


Thursday April 13, 2017


WOD
3×6’s
AMRAP 6
10 TTB
10 Wall ball
1 minute transition
AMRAP 6
10 Calorie row
10 Burpees over slide
1 minute transition
AMRAP 6
10 Hang pwr snatch 135/95
10 RDL


Core work
25 sit ups
50 ankle touches
x4

Wednesday April 12, 2017


WOD
EMOM 20
Min 1- 5 C2B or 3 BMU
Min 2- 2 Snatch (full) ascending (working to a heavy double snatch, this will be the score for the workout)


Tuesday April 11, 2017


WOD
Crossfit
21 BW Front squat (scales are 3/4 bw then 1/2 bw)
800M run
15 Front squat
800M run
9 Front squat
800M run
* weight must come from the ground


Sunday April 9, 2017


Endurance

Long:
Over and back twice. Steady effort
2 minute rest
Max effort to the top, walk back down
Short:
Over and back. Steady effort
2 minute rest
Max effort to the top, walk back down
Power set: On the incline
4 rounds
30 lateral hill shuffles
20 lunges
10 broad Jumps
1 cone to cone hill sprint

Friday April 7, 2017


Skill Work
Kipping skill work
WOD
EMOM 21
Min 1- 12 Wall balls
Min 2- 10 Broad Jumps
Min 3- 8 K2E