WODs

CrossFit

Monday, May 27

WOD: “Murph” 

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats 

1 Mile Run

 

Tuesday, May 28

WOD: 25 Minute EMOM

Minute 1: 45 Seconds Battle Rope Drumming

Minute 2: 9/11 Calorie Bike

Minute 3: 15 PVC Pipe Sit-Ups

Minute 4: 12/14 Calorie Row

Minute 5: 45 Second Plank

 

Wednesday May 29

Strength: Power Cleans 5-4-3-2-2

WOD: 12 Minute Ladder 2,4,6,8…

Dead Lift 93/135

Hang Clean 93/135

Box Jumps 20/24

 

Thursday, May 30

Strength: Back Squat 5-5-5-5-5

WOD: 4 Rounds 

3 Minutes 

200 Meter Run

14 Alternating Front Rack Lunges 73/105

Max Rep Burpees

1 Minute Rest

 

Friday, May 31

Strength: Strict Press 5 x 8

WOD: 10 Minute AMRAP

14 Alternating Dumbbell Power Snatch 35/50

40 Double Unders 

 

Saturday, May June 1

WOD: Partner WOD 3 Rounds (fight gone bad style)
 
2 Minutes: Toes To Bar 
 
2 Minutes: Row For Calories
 
2 Minutes: Weighted Step Ups 20/24 50/70
 
2 Minutes: Slam Balls 25/40
 
2 Minutes: Hollow Hold

Bootcamp

Monday, May 27

WOD: “Murph” 

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats 

1 Mile Run

 

Tuesday, May 28

WOD: 25 Minute EMOM

Minute 1: 45 Seconds Battle Rope Drumming

Minute 2: 9/11 Calorie Bike

Minute 3: 15 PVC Pipe Sit-Ups

Minute 4: 12/14 Calorie Row

Minute 5: 45 Second Plank

 

Wednesday May 29

WOD: 24 Minute Ladder 2,4,6,8…

Kettlebell Dead Lift 35/55

Alternating Kettlebell Power Clean 35/55

Kettlebell Swings 35/55

30 Double Unders (after each round)

 

Thursday, May 30

WOD: 6 Rounds 

3 Minutes 

200 Meter Run

18 Alternating Overhead Lunges 25/45

Max Rep Burpees

1 Minute Rest

 

Friday, May 31

WOD: 22 Minute AMRAP

14 Alternating Dumbbell Power Snatch 35/50

14 Box Jumps 20/24

14 Mountain Climbers 

400 Meter Row

 

Saturday, May June 1

WOD: Partner WOD 3 Rounds (fight gone bad style)
 
2 Minutes: Toes To Bar 
 
2 Minutes: Row For Calories
 
2 Minutes: Weighted Step Ups 20/24 50/70
 
2 Minutes: Slam Balls 25/40
 
2 Minutes: Hollow Hold