Monthly Archives: April 2018

4/30/18
WOD (for time)
“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

4/28/18
Saturday SURPRISE WOD!!!!
See you all at 11!!
😲😱☠🤷🏃💪🏻💜💣💥🖤🙅😢

4/27/18
Strength
Overhead squat
Heavy double

WOD (for time)
“TKO”
50/35 Calorie Bike
27 Chest to Bar
21 Power Snatches (115/80)
15 Overhead Squats (115/80)
9 Squat Snatches (115/80)

4/26/18
Partner WOD (for time)
8 rounds of:
400m row
20/15 calorie bike
*In this partner workout, athletes will complete 4 rounds each, switching after full rounds are completed. For example, partner 1 will complete the entire row and bike before partner 2 begins.

4/25/18
Hang Squat Clean
*Heavy Single

WOD (AMRAP 8 )
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…Increase by 3 reps each round

4/24/18
WOD (AMRAP(s))
“Play Dead”
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

4/23/18
WOD (AMRAP 16)
“Spin Doctor”
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

4/21/2018

“Century Club”

In teams of 3,
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/75 Calorie Row

4/20/18
WOD (AMRAP 20)
10 Cleans* (185/125)
20 Burpees
30 Pull Ups
40 Lunges
50 Double Unders
*Power or squat clean acceptable.

4/19/18
WOD (AHAP)
“CrossFit Total”
=
1RM Back squat
+
1RM Strict Shoulder press
+
1RM Deadlift