Sunday - 280424 CrossFit WOD: Skill: 20min Handstands practice Metcon: AMRAP in 6min of: 10 Power Snatch (#43/30) 20 Jumping Lunges Into: AMRAP in 6min of: 10 S2OH (#43/30) 20 Situps
Saturday - 270424 CrossFit WOD: Strength: E2.5MOM for 15min: Overhead Lunges 6-6-6-6-6-6 (3/3) Metcon: 5 Rounds for time: 30 Double Unders 25-20-15-10-5 Dual KB Deadlifts (#32/24,x2) 15m Handstand Walk (or 30m bear
Friday - 260424 CrossFit WOD: Strength: Weighted Pullups 15min build up to an RM4 Metcon: For time: Row 500/400m 25 DB Power Clean and Jerks (#22.5/15,x2) 50 Box Jump Overs 25 DB
Thursday - 250424 CrossFit WOD: Strength: Barbell Bent-over Rows 5-5-5-5-5 *Rest 2:30 Metcon: For time: 10-8-6-4-2: Hang Power Cleans (#50/35) Burpees over bar HSPU Endurance: 5 Rounds for time: Row 500/400m 40 Medball
Wednesday - 240424 CrossFit WOD: Strength: Front Squats 3-3-2-2-2-2 Metcon: AMRAP in 14min of: 1 Rope Climb 6 Toes-to-bar 9 KB Swings (#24/16)
Tuesday - 230423 CrossFit WOD: Metcon: “10 Plagues of Panda!” For time: 1 – Wall Walk 2 – Sandbag Over Shoulder (#75/45) 3 – Burpees 4 – Toes-to-bar 5 – Wallball Shots (#10/6) 6 – Ring Dips 7 – Box Jumps
Monday - 220424 CrossFit WOD: Strength: 12min build up to an RM1 Push-Press Metcon: 4 Rounds for max reps: 3min AMRAP: Run 200m 10 Dual DB Box Step-ups (#22.5/15,x2) Max DB S2OH on
Sunday - 210424 CrossFit WOD: Strength: Barbell Good Mornings 8-8-6-6-6 *rest 2:00 Metcon: “Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Air-Squats
Saturday - 200424 CrossFit WOD: Strength: E3MOM for 15min (5sets): 5 Dual DB Z-Press 1 L-Rope Climb Metcon: 3 Rounds for time: 20/16 Cal Bike 15 HSPU 10 Burpee Box Jump Overs 5 Ring Muscle-ups
Friday - 190424 CrossFit WOD: Strength: Overhead Squats 4-4-4-4-4 Metcon: 8 Rounds for time: 9 Hang Power Snatch (#35/25) 40 Double Unders Weightlifting: Part 1: 5-6 sets: 1 Muscle Snatch 1 Drop Snatch 40-60 % Part
Thursday - 180424 CrossFit WOD: Strength: 12min build up load for an RM1 Cluster Metcon: AMRAP in 16min of the ladder: 25 Russian KB Swings (#32/24) 15 Goblet Squats 1-2-3-4… +1 Rope Climbs Endurance: AMRAP
Wednesday - 170424 CrossFit WOD: Strength: Paused Back Squats 3-3-2-2-2-2 *3sec pause at the bottom of each rep *Rest 2:30-3:30 between sets Metcon: For time: Run 400m w/DB (#22.5/15,x1) Into
Tuesday - 160424 CrossFit WOD: Strength: E2.5MOM for 15min (6 sets): Power Snatch + Hang Squat Snatch + Overhead Squat (1+1+2) Metcon: AMRAP in 13min of: 3-6-9-12… +3 Hang Squat Cleans (#50/35) 3 Burpees
Monday - 150424 CrossFit WOD: Strength: Weighted Dips (bars) 15min build to an RM5 Metcon: For time: 21-15-9 KB Swings (#32/24) 15-9-6 Burpee Box Jump Overs 9-6-3 Bar Muscle-Ups Endurance: For time: Run 1600m Then
Sunday - 140424 CrossFit WOD: Strength: E2.5MOM for 15min: Barbell Bent-over Rows 3-3-3-3-3-3 Metcon: AMRAP in 15min of: Run 200m 12 Wallballs (#10/6) 6 Overhead Squats (#40/30)
Saturday - 130424 CrossFit WOD: Strength: Romanian Deadlift 8-8-6-6-6 Metcon: For time: 40 Wallballs (#10/6) 40 HSPU 400m Farmer Carry (#22.5/15,x2) 40 Pullups 40 DB Front Squats (#22.5/15,x2)
Friday - 120424 CrossFit WOD: Strength: 12min build up load for the complex: Clean Pull + Hang Squat Clean (1+1) Metcon: AMRAP in 20min of: 12 Dual KB Deadlifts (#24/16,x2) 5 Box Jumps 9
Thursday - 110424 CrossFit WOD: Strength: Front Squat 5-5-5-3-3 Metcon: 4 Rounds for time: 12 DB Thrusters (#22.5/15,x1) 8 Toes-to-bar 12 DB Hang Squat Cleans (#22.5/15,x1) 8 Burpees over DB
Wednesday - 100424 CrossFit WOD: Strength: Weighted C2B Chin-ups 15min build to an RM2 Metcon: “The Chief” 5 Rounds for max reps: 3min AMRAP: 3 Power Cleans (#60/40) 6 Pushups 9 Air-Squats *Rest 1min after
Tuesday - 090424 CrossFit WOD: Strength: E2MOM for 12min: Hang Power Snatch 3-3-3-2-2-2 Metcon: 3 Rounds for time: 30 Wallballs (#10/6) 10 Box Jump Overs 30 Pullups 10 Box Jump Overs Endurance: 5 Rounds for
Monday - 080424 CrossFit WOD: Skill: 15min Rope Climb practice. Advanced: 4 Sets: 1:00 work 2:00 rest Max Rope Climbs Metcon: AMRAP in 10min of: 6 Toes-to-bar 6 Front Squats (#60/40) 6 Burpees
Sunday - 070424 CrossFit WOD: Strength: Floor Press 4-4-4-4-4 *Pause for 4sec at the top of each rep Metcon: For time: 5-4-3-2-1 reps of: Wall Walks Ring Muscle-Ups Run 200m
Saturday - 060424 CrossFit WOD: Strength: Back Squat 5-5-5-3-3 Metcon: 2 Rounds for max reps: 4min AMRAP: Row 500/400m AMRAP DB Clean and Jerks on remaining time (#22.5/15,x2) 4min AMRAP: Row 500/
Friday - 050424 CrossFit WOD: Strength: E2.5MOM for 12:30: Push Press 3-3-2-2-2 Metcon: For time: 90 Situps 70 Wallballs (#10/6) 50 Pushups 30 C2B Pullups 10 Hang Squat Cleans (#70/45)
Thursday - 040424 CrossFit WOD: Strength: E3MOM for 15min: Tempo Deadlift @X052 3-3-3-3-3 Metcon: AMRAP in 16min of: 90 Double Unders 30 DB Snatch (#22.5/15,x1) 15 Ring Dips Endurance: 2 Rounds for time: