CrossFit

May 17, 2017

WOD1: 3RfT of, 300m RUN 21-15-09 Deadlifts, 225/155# Ring Dips < REST > WOD2: 5 RFT of,: 50 Dubz 4 Squat Cleans/65% 185/135# *record time, load, efforts

May 16, 2017

WOD: For time: 120 Dubz 100 dumbbell snatches *alt. singles 80 dumbell front rack alt. fwd lunge 60 dumbell Push Press =M 50# dumbbell =F 35#. dumbbell *record time, load, efforts SWOD: 16 min for, 16:00-11:00: 10:00-02:00: every 2:00 as a group, Power Clean 5-5-3-3-1-1

May 15, 2017

SWOD: 20 min for 5x 2r/85% back squat 0:3:0:0 (3s iso hold in bottom) WOD: 3RFT: 400m Run 20 Burpees C2B Pullups

May 13, 2017

(II) WOD1, with partner, anyway you wanna, FT, 50/40 CALs, 100 WB Shots 20/14# 100 HPC, 100/70# 50/40 CALs, *record time and efforts REST (III) WOD2, with a partner, ***in total sync*** 40 Thruters, 75/55 40 Burpees 30 Thrusters 30 Burpees

May 12, 2017

SWOD: 17 min to work up to your heaviest, 2 Strict Press + 2 Push Press * climb your way thru 5-6 working sets * feet don’t move * record final # WOD: teams of 2, anyway you want, one at a time only, 5 R Cindy 25 KBSwings, 70/53# 4 R Cindy 25 KBS…

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May 11, 2017

(ii) CFR17.2, 21-15-9 reps for time of: (06:00 CAP) Single Alt. Dumbbell snatches, 70-50#/50-35# Ring dips *Regional Capacity, M: 80-lb. dumbbell F: 55-lb. dumbbell *Record time, load, efforts REST (iii) For time: 30 Squat Clean & Jerks/55% but not to exceed 155/105#

May 10, 2017

SWOD: 18:00 to work up to a Heavy 3-Position Snatch = (from ground, just below knee, mid thigh) *Every 2:30 1st set at 12:30 WOD: 5RFT of, 10 Power Cleans @ 40% *Do not exceed 135/95# 20 HR Pushups 30 ABM Situps 40 Dubz *0:40s work

May 9, 2017

WOD: CFR17.1 FT, 1200m RUN THEN 12R of, 4 HSPU *strict 8 C2B pull ups 12 Airsquats with vest (modify as needed)

May 8, 2017

SWOD: 20 min for 5x 2r/82.5% back squat 0:3:0:0 (3s iso hold in bottom) *2:30 rest b/t sets *All reps at 82.5% *record it WOD: FT, 10 WB Shots, 20/14# 12 Burpee BJs, 24/20″ 20 WB Shots, 20/14# 12 Burpee BJs, 24/20″ 30 WB Shots, 20/14# 12 Burpee BJs, 24/20″ 40 WB Shots, 20/14# 12…

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May 6, 2017

“BULL” 2 RFT 200 dubs 50 OHS 135/95 50 pull ups 1 mile run