Monday 4/21/2014


Main – CrossFit

Strength WOD

Clean

15 Mins to Work to a 3 Rep Max Clean, Full Squat

WOD

Metcon (Time)

100 KB Swings @53/35
50 Thrusters @ 45/30
30 Pull Ups

Friday 4/18/2014

Main – CrossFit

Strength WOD

A: Back Squat

8@65%
8@70%
8@75%

B: Front Squat

5@65%
5@70%
5@70%

WOD

Metcon (Time)

400m Run with plate 45/25#

-then-

3 Rounds of:

5 Ground to Overhead 95/65#
25 HR Push-ups
10 Pull Ups

-then-

400m Run with plate 45/25#
RX Plus will be with 135/95# and 5 muscle ups instead of pull ups

Thursday 4/17/2014


Main – CrossFit

Strength WOD

Power Clean

12 Minutes to Get As Heavy as Possible

WOD

Randy (Time)

For Time:
75 Power Snatches, 75#

Wednesday 4/16/2014


Main – CrossFit

Strength WOD

Shoulder Press (5-5-5-5)

Not a push press, strict shoulder press, no dip

WOD

Metcon (Time)

3 Rounds
25 KB Swings @ 53/35
50 Double Unders
25 V- Ups

Tuesday 4/15/2014


Main – CrossFit

Strength WOD

A: Back Squat

8@70%
6@75%
4@80%

B: Front Squat

5@70%
5@70%
5@70%

WOD

Metcon (Time)

4 Rounds
45 Seconds ME Pull Ups
15 Seconds Rest
45 Seconds ME Burpee BJ @24/20
15 Seconds Rest
45 Seconds ME Split Jumps
15 Seconds Rest
ME= Max Effort

RX Plus will be for Bar Muscle Ups

Monday 4/14/2014

Main – CrossFit

Strength WOD

Pendlay Row (5-5-5-5-5)

increase weight every set until you get to a heavy 5.

WOD

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Friday 4/11/2014

Main – CrossFit

Strength WOD

Snatch (15 Mins to get a heavy full Snatch)

WOD

Metcon (Time)

12 Min AMRAP

10 Burpees
30 Lunge Steps @45/35#
60 Mountain Climbers

Thursday 4/10/2014

Main – CrossFit

Strength WOD

Deadlift

20 Mins to find 1 Rep Max

WOD

A: 400m Run (Time)

Max Effort 400m Run

B: Toes-To-Bar

Maximum Without dropping off bar, toes must touch bar

C: Wall Balls (Maximum in 2 Minutes)

Tuesday 4/8/2014


Main – CrossFit

Strength WOD

Back Squat

20 Mins to Find your 20 rep Max Back Squat

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Monday 4/7/2014


Main – CrossFit

Strength WOD

Hang Snatch (15 Mins to Get as Heavy as possible)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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