WOD 033117

WOD 033117

AMRAP in 10 min:

12 Jumping Squats
8 Pull ups

Post rounds to comments.

WOD 033017

WOD 033017

Warm up:

3 Rounds of:
10 Push Ups
5 Wall Balls
4 Inch Worms

Strength:  Strict Pull ups 5-5-5-5-5

Happy Birthday Kyle!

For time:
38 Sit Ups
38 Push Ups
38 Pull Ups
38 Burpees
38 Wall Balls

Post times to comments.  Cash Out:  L-Hang for 1 min

WOD 032917

WOD 032917

Warmup:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's/40 Singles

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

100m Farmers Carry
20 HR Push Ups

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45 off) x 2

WOD 032817

WOD 032817

Warm Up:
4 Rounds of:
5 Pull ups
10 Push Ups
10 Air Squats

Strength:  Push Press 3-3-3-3-3

For time:

Run 2 Miles or Row 3200 Meters

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/off) x 2

WOD 032717

WOD 032717

Warm up:
3 Rounds of:

20 DU's/40 Singles
5 Burpees
10 Box Jumps

Strength:  Floor Press 3-3-3-3-3

17.5

10 Rounds for time:

9 Thrusters (95#/65#)
35 DU's/Singles

Post times to comments.

WOD 032417

WOD 32417

Warmup:
3 Rounds of:
5 Push Ups
20 DU's or 30 Singles
10 Mountain Climbers

AMRAP in 10 min:

5 Pull ups
10 Push ups
15 Air Squats

Post rounds to comments.

WOD 032317

WOD 032317

Warmup:

AMRAP in 6 Min:
5 Burpees
10 Cal Row
10 Jumping Lunges

Today is a mono modal day focused on weight lifting.  Attempt to increase weights with each set if possible without compromising your form.

Front Squat

10-10-10-8-5-3-3-2-1-1-1

Post to comments.  Cash Out:  ME Push ups in 1:00

WOD 032217

WOD 032217

Warmup:
4 Round of:
5 Box Jumps
5 Pull Ups
10 cal row

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

8 Bupree Box Jumps
12 Wall Balls
200m Run

Post rounds to comments.  Cash Out:  ME Ring Dips

WOD 032117

WOD 032117

Warmup:

5 Ring Rows
10 Push Ups
10 Air Squats

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

12 Cleans
200m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 032017

WOD 032017

Warmup:
4 Rounds of:
5 Pull ups
5 Burpees
10 Cal Row

17.4 Open/Scaled

AMRAP in 13 min:

55 Deadlifts 135/95#
55 WallBall Shots
55 Calorie Row
55 Hand Release Push Ups

Post reps to comments.

WOD 031717

WOD 031717

Warmup:
4 rounds of :
5 Pull Ups
5 Inch Worms
5 Push Ups

AMRAP in 15 min:

12 Burpees
10 Pull ups
200m run


Post rounds to comments.  Cash Out:  ME Sit ups in 1 min

WOD 031617

WOD 031617

Warmup:
3 Rds for time
5 Ring Rows
10 Push Ups
10 Jumping Lunges

Strength:  Front Squat 3-3-3-3-3

4 Rounds for time:

20 Air Squats
15 Push Press

Post times to comments.  Cash Out:  800m Row for time

WOD 031517

WOD 031517

Warm up:
4 Rounds of:
5 Pull Ups
5 Burpees
5 Dips

Strength:  Deadlift 3-3-3-3-3

Today is a Gymnastics modality day so we will continue to develop our core strength for this component.  The following exercises can be viewed in this youtube video.

https://www.youtube.com/watch?v=zhPmpqymNBc

2 Rounds: 1 min of each movement with 30 sec rest between movements.

Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kick
Hip Escape Toe Tap
Plank

Post to comments.  Cash Out:  200m Sprint x 4

WOD 031417

WOD 031417

Warmup:
4 Rounds of:
5 Burpees
10 Ring Rows
10 Push ups

Strength:  Push Press 3-3-3-3-3

AMRAP in 20 min:

200m Run
12 Wall Balls
18 KB Swings

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

WOD 031317

WOD 031317

Warm up:
AMRAP in 5 min:
10 Push ups
10 Air Squats
4 Inch Worms

Strength: OH Squat 3-3-3-3-3

4 Rounds for time:
10 Thrusters
400m Run

Post times to comments.  Cash Out:  ME Sit ups in 2:00

WOD 031017

WOD 031017

4 Rounds for time:

5 Pull ups
15 Sit ups
200m Run

Post times to comments.  Cash Out:  ME Sit ups in 1:00

WOD 030917

WOD 030917

Warm Up:
4 Rounds of:
10 Air Squats
5 Burpees
10 PVC Pass Throughs

Strength:  Deadlift 3-3-3-3-3

AMRAP in 20 min:

200m Run
8 Burpee Box Jumps
8 Clean and Jerks

Post rounds to comments.  Cash Out:  ME Ring Dips

WOD 030817

WOD 030817

Warm up:
3 Rounds of:
5 Pull ups
10 Push ups
10 Box Jumps
10 Cal Row

Strength:  Back Squat 3-3-3-3-3

For time:

500m Row Time Trials - ME row x 4 - Take a break between efforts.

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

WOD 030717

WOD 030717

Warm up:
4 Rounds of:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Floor Press 3-3-3-3-3

4 Rounds for time:
25 Wallballs
15 Overhead Sit ups

Post times to comments.  Cash Out:  50m Sprint x 4

WOD 030617

WOD 030617

Warm up:
3 Rounds of:
5 Buprees
5 Sit ups
10 Air Squats

17.2 Crossfit Open

AMRAP in 12 min:
2 Rounds of:
50 ft Weighted Walking Lunge (45/35)
16 Toes to Bar
8 DB Power Cleans (45/35)

Then, 2 Rounds of:
50 ft Weighted Walking Lunges (45/35)
16 Bar Muscle Ups
8 Power Cleans

Etc. Alternating between T2B and Bar Muscle Ups every 2 rounds.

Scaled:

AMRAP in 12 min:
2 Rounds of:
50 ft Weighted Walking Lunge (35/25)
16 Hanging Knee Raises
8 DB Power Cleans

Then, 2 rounds of:

50 ft Weighted Walking Lunge (35/25)
16 Chin over Bar Pull ups
8 DB Power Cleans (35/25)

https://games.crossfit.com/workouts/open/2017?division=18&workout_type=scaled

WOD 030317

WOD 030317

AMRAP in 15 min:

20 HR Push Ups
40 Sit ups
200m Run

Post rounds to comments.

WOD 030217

WOD 030217

Warm Up:
4 Rounds of:
10 Push ups
15 Air Squats
10 Box Jumps
4 Inch Worms

10-8-6-5-4-2-1-1-1 reps of:

Shoulder Press

This is a strength component day so focus on proper form and lifting as much weight without compromising proper technique and range of motion.

Post to comments.  Cash Out:  100m Sprint x 4

https://www.youtube.com/watch?v=CnBmiBqp-AI&index=4&list=PLkFtvdIDw_NSy_1FiUPMH8oEqXbDABu2R

WOD 030117

WOD 030117

Warm up:
4 Rounds of:
20 Du's/40 Singles
4 Burpees
10 Walking Lunges
2 Inch Worms

5 Rounds for time:

200m Run
12 Burpee Pull ups

Post times to comments.  Cash Out:  Weighted Plank (1:00 on/1:00 off) x 2