27 April 2016

Thursday, 29 April

Today's WOD is to celebrate one of our CrossFit Undisclosed member's birthday and her upcoming departure from this vacation spot of the Deid.

The "Dirty Thirty-three"
For time:
33 Box Jumps @ (24/20)
33 Jumping Pull Ups
33 Kettleball Swings @ (1 pood/3/4 pood)
33 Walking Lunges
33 Knees to Elbows
33 Push Press @ (45/35)
33 Back Extensions
33 Wall Ball Shots @ (20/14)
33 Burpees
33 Double Unders

26 April 2016

Wednesday, 27 April

METCON (Time)
Run 1 mile
15 Power Cleans (135/95)
30 Kettlebell Swings (53/35)
1500m Row
15 Power Cleans (135/95)
30 Kettlebell Swings (53/35)

25 April 2016

Tuesday, 26 April

METCON (Weight)
21 min EMOM
1st minute - 10 Push presses
2nd minute - 20 GHD Sit ups
3rd minute - 30 Double unders

METCON (Time)
21-15-9
Wall balls
Box jumps

Monday 25 April

METCON
Air Raid
6 Minute AMRAP
Every 10 seconds do one burpee
Goal is to do a quick burpee.
If it's too easy, every 6 seconds, if too hard every 14 seconds.

"Cindy"
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

21 April 2016

Friday 22 April

Strength
Partner Workout
Partner 1: Find Clean 1RM
Partner 2: Overhead Squat

METCON
Partner Workout (each person rows 5 times)
Round 1: One partner rows 350m, other partner does Thrusters (85/55), then switch
Round 2: One partner rows 350m, other partner does Sit-ups, then switch
Round 3: One partner rows 350m,, other partner does Pull-ups, then switch
Round 4: One partner rows 350m, other partner does Burpees, then switch
Round 5: One partner rows 350m, other partner does Push Press (85/55), then switch
Score is  reps/time 

20 April 2016

Thursday 21 April

15min EMOM
Rounds 1-5: 5 Snatches
Rounds 6-10: 4 High Hang Squat Cleans
Rounds 11-15: 6 Deadlifts

4 RFT

20 Wallballs
30 Sit ups
400m run

19 April 2016

Wednesday 20 April

3 RFT
1000m Row
25 Shoulder to Overhead (115/75)
50 Double Unders 

Cardio Tabata
8 rounds of
20sec work
10 sec rest

Pick your poison - airdyne, row, run, double unders

18 April 2016

Tuesday 19 April

L-Sit
2min hold 

3x5min AMRAP
10 KBS (53/35)
20 Jumping Lunges
2min rest

Monday 18 April

10min EMOM
1st min: 7 Back Squats @ 65%
2nd min: 20 Hollowbody Rocks 

Bradley (10 RFT)
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 secs 

14 April 2016

Friday 15 April

For Time:
2000m Row
150 Double Unders
100m Farmers Carry
50 GHD Sit-ups
25 Hang Power Snatches (95/65)

Overhead Squats
4 x 7 

13 April 2016

Thursday 14 April

12min EMOM: 
10 Push Presses
10 Wallball Shots

21-15-9
Pull-ups
Wallball Shots


12 April 2016

Wednesday 13 April

Back Squat: 
3 x 10

7min AMRAP
15 KBS (53/35)
15 Box Jumps

Rest 3min

5 min AMRAP
10 KBS (53/35)
10 Box Jumps

Rest 3min

3min AMRAP
5 KBS (53/35)
5 Box Jumps

11 April 2016

Tuesday 12 April

12min Tabata
Switching each round:
Deadlift (185/125)
Bar Over Burpees
Toes to Bar

21-15-9
Bar Over Burpees
Toes to Bar
Power Cleans (95/65)

Monday 11 April

Sgt Keith "Matt" Maupin: 
4RFT:
800m Run
49 Push-ups
49 Sit-ups
49 Squats

07 April 2016

Friday 8 April

16min EMOM: 
1st min: 15 Push Press
2nd min: 5 Squat Snatches

6min AMRAP: 
5 Squat Snatches (95/65)
10  Bar Over Burpees

4min AMRAP: 
3 Squat Snatches (135/95)
6 Chest to Bar Pull-ups


06 April 2016

Thursday 7 April

Front Squats: 
7 rounds, every 90 seconds do 15 front squats

20min AMRAP: 
10 back extensions
20 hollow body rocks
30 plank knees to elbows
40 double unders

05 April 2016

Wednesday 6 April

Billy: 
100 Ground to Overhead (95/65)

- Any method may be used: snatch, clean and jerk, etc., as long as full extension of all joints is reached at the top of each rep

- You may use multiple methods of getting the bar overhead within the workout - for example: 25 power snatches, 50 power clean and push press, 25 clean and split jerk

- The workout starts with a 100meter run

- After every 4 minute time period elaspses an additional 100 meters is tacked onto the next run

- So it goes like this: 100 meter run, come back and start getting the bar overhead.  Let's say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 meters.  Come back and get on the bar, say you finish 79 reps total by the 8 minute mark, now you run 300 meters.  Continue adding 100 meters to each run until all 100 reps are completed.  There is a 400 meter run cap.

04 April 2016

Tuesday 5 April

4 x 2min rounds: 
12 Speed Deadlifts 
12 x 2-for-1 Wallballs
Rest for remainder of 2 minutes

4 RFT: 

12 Wallballs
12 Med Ball Cleans
24 Russian ab twists with wallball

Monday 4 April

21min EMOM: 
1st min: 10 cals on rower
2nd min: 15 KBS (70/53)
3rd min: 20 jumping lunges

7min AMRAP: 

5 chest to bar pull-ups
10 box jumps (20/14)