CrossFit

May 5, 2017

WOD: 20 min to run two heats of Test 2000M ROW REST/RECOVER SWOD: 15:00 to work up to a Heavy 3-Position Clean = (from ground, just below knee, mid thigh)

May 4, 2017

WOD: 27-18-09 FT of, Alt. Box Step-ups, 24″/20″ w/2x DB 50-10#s HPC/55% not to exceed 155/105# 300 m RUN *record time, load, efforts SWOD: No rest b/t, 50 Bench Press Reps FT M1: 10x 135/165/195/165/135# *partner loads/unloads plates for athlete M2: 10x 65/95/135/95/65# F1: 10x 45/65/85/65/45# F2: 10x 35/55/75//55/35#

May 3, 2017

WOD: 2RFT of, 10 Deads/65% 20 HSPUs 30 Goblet Squats/53,35# 40 Dubz *record time, load, efforts SWOD: 12:00 for 7s 5r Strict Dips with 3:2:0:0 tempo

May 2, 2017

WOD: armrap18 with a partner, only one at a time of, 50-40-30-20-10 Row/Ski/Bike for CALs Burpees Over Something *Rotate as you please *If you finish, yes you start over at the 50s *Record total points SWOD: 15 min to work up to a heavy thruster single.

May 1, 2017

SWOD: 20 min (i) 20:00-06:00: 3x 3r/80% back squat 0:3:0:0 (3s iso hold in bottom WOD: 3Rnds of, (11:00 clock) m1: ME WB Shots, 20/14# m2: ME SDHP, 75/55# m3: ME Push Press, 75/55# m4: REST

April 28, 2017

WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats ****Rest precisely three minutes between each round;

April 27, 2017

WOD: FT, 55 Cal 55 Burpee OTBJ, 24/20 55 DB Snatch *alt one arm, 50/35# 55 Cal *must be different than first choice *record time, load, efforts SWOD:15 min for: 3 x 10 Front Squats/ 60%, 65%, 70% *record 70%

April 26, 2017

WOD: “Annie” 50-40-30-20 and 10-rep rounds of: Double-unders SWOD- 1 RM Deadlift

April 25, 2017

SWOD: 14:00 for, 14:00-07:00: prep for, 06:00-01:00: emom6: 3 Power Cleans + 2 Front Squats + 1 Push Press/65% of Clean *All same load *record the 65% WOD: FT, with a partner 533 RUN *1 LAP 100 Power Snatch 1.[95/65], 2.[75/55], 3.[65/35] 100 Hang Sq Snatch “” *anywhere above knees 100 OHS 533m RUN

April 24, 2017

SWOD: 20 min for back squat (i) 20:00-06:00: 3x 3r *2:30 rest b/t sets *All reps at 85% *record it (ii) 06:00-0:00: 2x 3r/90% RDLs with 3:2:0:0 tempo *% is of clean *use whole clock *all reps at that load WOD: 21-15-9 reps for time of: Ground-to-overheads, [135/95#], [95/65#], [65/35#] C2B Pullups