WODs

CrossFit

Monday, March 27

Strength: Back Squat 4-4-3-3

WOD: 9 Minute AMRAP

8 Alternating Front Rack Lunges 63/95

8 Toes To Bar 

 

Tuesday, March 28

Skill Work: Handstand Walks 

WOD: 5 Rounds For Time

10 Hang Cleans 83/115

25′ Handstand Walk 

50 Double Unders 

 

Wednesday, March 29

Strength: 8 Minute TABATA Sit-Ups / Flutter Kicks

WOD: For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Dead Lift 153/225

Bar Facing Burpees

 

Thursday, March 30

WOD: 5 Rounds

3 Minute AMRAP

3 Chest To Bar Pull-Ups

6 Box Jumps 20/24

9 Push-Ups 

1 Minute Rest

 

Friday, March 31 

Strength: Strict Press 5-4-3-2-2

WOD: 4 Rounds For Time

7 Power Snatch 93/135

25 Air Squats 

400 Meter Run 

 

Saturday, April 1

Partner WOD: 

50 Devils Press 70/100

100 Calorie Row 

100 Calorie Bike

100 Kettlebell Swings 35/55

100 SDLHP 35/55

800′ Farmers Carry

Bootcamp

Monday, March 27

WOD: 19 Minute AMRAP

8 Alternating Front Rack Dumbbell Lunges 70/100

8 Toes To Bar 

8 Calorie Bike 

8 Alternating Plank Rows 35/50

 

Tuesday, March 28 

WOD: 5 Rounds For Time

1000/1200 Meter Row Buy In

15 Kettlebell Hang Cleans 50/70

25′ Handstand Walk 

50 Double Unders 

 

Wednesday, March 29

WOD: For Time 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Kettlebell Dead Lift 70/110

Sit-Ups

Burpees

 

Thursday, March 30

WOD: 5 Rounds

3 Minute AMRAP

3 Chest To Bar Pull-Ups

6 Box Jumps 20/24

9 Push-Ups 

1 Minute Rest

 

Friday, March 31 

WOD: 5 Rounds For Time

14 Alternating Dumbbell Power Snatch 35/50

25 Air Squats 

400 Meter Run 

 

Saturday, April 1

Partner WOD: 

50 Devils Press 70/100

100 Calorie Row 

100 Calorie Bike

100 Kettlebell Swings 35/55

100 SDLHP 35/55

800′ Farmers Carry