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:
Wednesday - 030424 CrossFit WOD: Strength: 12min build up load for 3-pos Power Clean: 1 Power Clean 1 Hang Power Clean 1 High Hang Power Clean Metcon: For time: 50-40-30-20-10 Wallballs (#10/6) Row 400/300m
Tuesday - 020423 CrossFit WOD: Strength: Overhead Squats 5-4-3-2-2-2 Metcon: 5 Rounds for time: 15 KB Swings (#24/16) 1 Rope Climb 15 Box Jump Overs 1 Rope Climb Endurance: For time: 50-40-30-20-10 Situps Air-Squats Back
Monday - 010423 CrossFit WOD: Strength: E2MOM for 14min: Weighted Pushups 5-5-4-4-3-3-3 Metcon: 10 Rounds For time: 7 Hang Power Cleans (#40/30) 7 Toes-to-bar 30 Double Unders Endurance: AMRAP in 40min of: Run 1000m 1-2-3-4…
Sunday - 310324 CrossFit WOD: Strength: Paused Front Squats 5-5-5-5-5 *2sec pause at the bottom of each rep Metcon: AMRAP in 15min of: 12 DB Deadlifts (#22.5/16,x2) 9 Pullups 6 DB S2OH (#22.
Saturday - 300324 CrossFit WOD: Skill: 15min Handstands practice Metcon: In Pairs for time: 400m Sandbag Carry (#60/45) 90 Medball Cleans (#10/6) 60 HSPU 30 Sandbag to shoulder (#60/45) 400m Sandbag Carry *One
Friday - 290324 CrossFit WOD: Strength: 12min build to the complex: Hang Power Clean + Hang Squat Clean (2+2) Metcon: For time: 18-15-12-9-6 reps of: KB Thrusters (#24/16,x2) Run 400m Weightlifting: Part 1: 7
Thursday - 280324 CrossFit WOD: Strength: Weighted Ring Dips 3-3-3-3-3-3 Metcon: For time: Run 800m 50 Overhead Squats (#20/15) 30 Toes-to-bar Endurance: For time: 75 Burpees 100 KB Goblet Squats (#16/12) 100 Box Jump
Wednesday - 270324 CrossFit WOD: Strength: Strict Press 3-3-3-2-2-2 Metcon: 5 Rounds for time: Row 400/300m 12 DB Power Cleans (#22.5/15,x2) 12 DB Box Step-Overs
Tuesday - 260324 CrossFit WOD: Strength: Bulgarian Split Squat 6-6-6-6-6 (3/3) Rest 2:00 Metcon: AMRAP in 20min of: 5 Bar Muscle-ups 15 Wallballs (#10/6) 20 Situps Endurance: Every 4min for 8 rounds: Run
Monday - 250324 CrossFit WOD: Strength: 15min build up load for the complex: Push-Press + Push-Jerk (3+1) Metcon: 5 Rounds for time: 50 Double Unders 10 Hang Squat Cleans (#60/40) Endurance: EMOM in 36min of:
Sunday - 240324 CrossFit WOD: Strength: Deadlift 5-5-5 Metcon: AMRAP in 18min: 9 HSPU 9 Toes-to-bar 18 Jump-Squats
Saturday - 230324 CrossFit WOD: Skill: 15min Handstands practice Metcon: 3 Rounds for time: Run 400m 21 KB Swings (#24/16) 15m Handstand Walk (7.5m x2) 9 Burpees
Friday - 220324 CrossFit WOD: Strength: Front Squats 3-3-3-2-2-2 Metcon: AMRAP in 10min of: 2 Sandbag Over Shoulder (#75/45) 5 Dual DB Clean and Jerks (#22.5/15,x2) 8 Box Jump Overs Weightlifting: Part
Thursday - 210324 CrossFit WOD: Strength: Weighted Chin-ups 15min build up to an RM2 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (#35/25) 1-2-3-4-5-6-7-8-9-10 Toes-to-bar *EMOM - 4 Burpees over the bar Endurance: For time: Row