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CrossFit WOD

30
Apr

Tuesday 4.30.13

Warm-up: 200ft Broad Jumps 2×10 Jump Squats 2×10 Pass Through 2×10 Good Morning Ankle/Hip/Wrist Mobility Strength: EMOM 7min 1 Power Snatch + 2 Behind the...
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29
Apr

Monday 4.29.13

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: HBBS 5×3@75% Warm-up: 3×3 Weight should be the same as last week. Conditioning: 40 Burpees 50 Double Unders...
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27
Apr

Saturday 4.27.13

Warm-up: Coaches Choice Team Workout: 3 Rounds E1: 1:30/:30 Row E2: 1:30/:30 Clean & Jerk E3: 1:30/:30 Pull-up Notes:   Teams of 2-3 exercisers will...
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26
Apr

Friday 4.26.13

Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1a) 7×3 Shoulder Press 1b) 7×3 Speed Dead Lift (50% to 60% range)   Notes:   Warm-up 3×3...
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25
Apr

Thursday 4.25.13

Warm-up: 800m Run 5min shoulder/hamstring/wrist mobility Strength: 1) Power Clean + Push Jerk, 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80% Warm-up as needed, work within your skill set....
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24
Apr

Wednesday 4.24.13

Warm-up: Indoor Run 2×10 Goblet Squat, 3 count hold at the bottom 5min hip/squat/wrist mobility Strength: Front Squat 5×2@75% Warm-up: 3×2 15min time limit Conditioning:...
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23
Apr

Tuesday 4.23.13

Warm-up: 8min HSPU or Wall Climb or Shoulder Tap modification practice Strength: 1) Power Snatch + Snatch(full squat), 3×1@65%, 2×1@70%, 2×1@75%, 1×1@80 Notes:   1...
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22
Apr

Monday 4.22.13

Warm-up: 5min Tripple, Double or Single under Practice Mobility: Couch Stretch Wrist Stretch Strength: 1) High Bar Back Squat 5×2 @ 75% Warm-up: 3×2 2)...
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