Monday - 290424
CrossFit WOD: Strength: 12min build up load for: Hang Power Clean + Hang Squat Clean (1+2) Metcon: 2 Rounds for time: 45 Toes-to-bar 45 Wallballs (#10/6) Run 800m
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 walk)
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 Front Squats (#22.5/15,x2) Row 500/400m Weightlifting: Part 1: 5-6 sets: 2 High Hang
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 Situps (#10/6) 30 Wallballs 20 Pullups
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 8 – Pullups 9 – Kettlebell Swings (#32/24) 10 – Ring Muscle-Ups *After completing the first movement go back
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 remaining time (#22.5/15,x2) *Rest 1:00 between amraps
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 2: Build to heavy rep : Squat Snatch 5 x 2 60-70% 5 x 1 75-90% 3 x
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 in 40min of: Run 800m 50 Situps 40 Plate G2OH (#20/15) 30 Pushups 20 Cal Row
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 3 Rounds: 12 Strict Pullups 24 DB Overhead Lunges (#22.5/15,x1)
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 over the bar 30 Double Unders Endurance: 10 Rounds for time: Run 400m 15 KB Swings (#16/
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 10 Rounds of: 20 Wallballs (#10/6) 15 Pushups 10 V-Ups Then Run 1600m Gymnastics: Skill: Rope
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)