Wednesday, 11/7/18
WOD
8 Minute AMRAP:
15 Kettlebell Swings (70#/53#)
15 Burpees to the Bar
Core Strength
3×20 GHD Sit Ups
Monday, 11/5/18
Strength
8 Minute EMOM:
3 Touch n Go Power Snatch
WOD
For Time:
15-12-9-6-3
Power Snatch (115#/85#)
Chest to Bar Pull Ups
*30 double unders at the beginning of each round
Friday, 11/2/18
WOD
4 Rounds (3 Minutes On/3 Minutes Rest):
15 Handstand Push Ups
12 Calorie Row
9 Front Squats (155#/105#)
*Start each round where you left off
Thursday, 11/1/18
Strength
Bench Press
5-4-3-2-1
*Increase weight each set
WOD
8 Minute Alternating EMOM:
Odd: 150’ Box Push
Even: Max Rope Climbs
Wednesday, 10/31/18
Halloween WOD
“Don’t Drop the Pumpkin”
2 Rounds:
10m Walking Lunge
31 Box Jump Overs (24/20)
10m Walking Lunge
31 Ab Mat Sit Ups
10m Walking Lunge
31 Wall Balls
*(20#/14#)
Tuesday, 10/30/18
Strength
3×5 Overhead Squats @50%-60%
*3 second pause in the bottom
WOD
3 Rounds:
600m Run
20 Burpee Pull Ups
Thursday, 10/25/18
WOD
Crossfit.com 9/8/18
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.