WOD: 4/30

'Mel'

AMRAP 20~
7 Squat Snatches (115, 80)
14 KBS (70, 53)
200m Run

Cash out ~
Back squat, 3x5 - heavy, not max
Jerk, 1 rep, heavy, not max

WOD: 4/29

'Sizzurp'

5 RFT~
15 DL (225, 155)
35 abmat sit ups

2) Snatch Balance + 2 OHS, 7 working sets
    Muscle ups, 4 x max, 1 min rest between
    Row 300m x 6, 1 min rest between

WOD: 4/28

Games Open WOD ~

WOD: 4/27

Rest Day!

WOD: 4/26

'Absinthe'

5RFT~
400m Run
7 Front Squats (as heavy as possible from the ground)

WOD: 4/25

1) Muscle Ups - 15 min cap * pick one!

30 muscle ups for time
60 modified muscle ups
30 rounds for time (3 pull ups + 3 dips)

2) Bullet Proof Shoulders

Side plank Reverse fly 20/side
Modified Push up Y hold 3x15 sec/each side
Scap Push up 15x
5 T's overload, 4-5x
5 W's overload, 4-5x
External Rotation 15-30/side

WOD: 4/24

Rest Day

WOD: 4/23

1) AMRAP 5 -
1 squat clean (155, 105)
2 squat cleans
3 squat cleans
4 squat cleans
5 squat cleans
** This is 1 sequence, repeat sequence as many times as possible in 5 min.  Unbroken means touch and go.  No dropping, you must release the bar between sets.

2) AMRAP 5 -
T2B

3) 6x100m Run ~ on the minute

WOD: 4/22

'American Flag'

100 Squats
80 Sit ups
60 BJ (24, 20)
40 KBS (53, 35)
20 Thrusters (95, 65)

WOD: 4/21

Games Open WOD ~

CrossFit WOD 5

Hey everybody---

The people at CFHQ finally got their heads out of their asses and gave us a decent WOD.
This week we have the following:

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145# / 100#)
10 Toes to bar
15 Wall balls (20# / 14#) 

Lets see everybody rip this WOD!!

Good luck.

Aaron

WOD: 4/20

Rest Day

WOD: 4/19

'Spudnick'

6 Rounds of:  Every 3 min complete as fast as possible.
12 Pull ups
12 Burpees

Cash out - 50 Wall Balls ** Cash out is not included in timed WOD **

WOD: 4/18

'The Manhattan'

21-15-9
DL (225, 155)
OHS (135, 95)

Finish with a 1k row!

WOD: 4/17

Rest Day :-D

WOD: 4/16

'Abbate'

1 mile run
21 Clean & Jerks (155, 105)
800m run
21 Clean & Jerks
1 mile run

WOD: 4/15

'Bacon Martini'

3 Rounds each For Time
30 Squat Cleans (95, 65)
400m Run

2 min rest between rounds.

T - knockin' out some push ups!

WOD: 4/14

Games WOD 4 ~

AMRAP 10 ~
60 Burpees (bar facing, which means on your jump for the burpee you face the bar and jump to the other side)
30 OHS (120, 90)
10 muscle-ups

WOD: 4/13

Rest day!

WOD: 4/12

'Sugar Daddy'

21 Deadlifts (225, 155)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

WOD: 4/11

'Powerdrill'

5 RFT~
5 HSPU
10 Power Cleans (135, 95)
15 Burpees
20 KBS (53, 35)
25 Wall Balls (20, 14)

* Rest 1 min between rounds.

HA!

WOD: 4/10

Rest Day!!!

WOD: 4/9

Partner Challenge ~
6x200m Run
100 KBS (53, 35)
4x400m Run
100 KBS (53, 35)
6x200m Run

** Run must alternate but the KBS can be partitioned however.

OHS with the boyz!

WOD: 4/8

'JT'

21-15-9

HSPU
Ring Dips
Push ups

HAPPY BIRTHDAY SCARI!!!! The best gym babysitter :-)

WOD: 4/7

Squat Series ~
OHS 1-1-1-1-1
Front Squat 1-1-1-1-1
Back Squat 1-1-1-1-1

2R not for time ~
1 Power Snatch
2 OHS (115, 80)
3 Muscle Up
4 HSPU
5 C2B Pull ups
6 BJ 24"
7 KBS (70, 53)

CrossFit WOD 3

OK folks, its that time again...
This time, CrossFit screwed up. They want us to do the following:

5min AMRAP
Squat Clean
Jerk

The crap part is, they want men to do 165# and women to do 110#.
This will be extremely difficult for most of us, so we will scale for each athlete.

We will go over the movements tomorrow night at the gym, then go from there.

See you then!
-Aaron

WOD: 4/6

Rest Day!

WOD: 4/5

'Irish Car Bomb' (this must be Ax's WOD) ~

400m Run
30 BJ 24"
15 Pull ups

Additional work ~ Front squat 5x3 @ max weight

WOD: 4/4

'Provo Girl'
5RFT ~
12 OHS (75, 55)
7 Burpee Box Jumps 20"

Cash out with a 400m Run! Yeah, I know ya'll love running ;-)

WOD: 4/3

Rest Day!
Have a good one :-)

WOD: 4/2

'The Big Easy'

AMRAP 20 ~
10 Cleans (135, 95)
10 Wall Balls
10 Toes to Bar

Additional Work ~ work up to 1RM Hang Snatch

WOD: 4/1

Death by 10m

Run 10m the first minute
20m the second minute
30m the third minute
Continue to add 10m until you can no longer finish the Rx'd number of meters within the minute.

Additional work ~
10 pull ups
15 GHD sit-ups
20 burpees