WOD/Blog
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5/24/16

Strength Back Squat 1X10 @ 65% 3X3 @85% 1X10 @65% Conditioning WOD: With a 18 minute running clock 0 to 7 minutes: 21-15-9 CTB Burpees 7 to 13 minutes: 4 rounds of 10 Muscle Snatches (95/65) 10 Ring Push-ups 10 OHS (95/55) 13 to 18 minutes: 5 MIN. AMRAP of Squat Cleans (155/105)

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5/23/16

Strength 10 MIN. EMOM 3 Touch-n-Go Squat Snatches (135/95)   Conditioning WOD: 10 MIN. AMRAP 10 Deadlifts (185/125) 10 Wall Balls (20/14) 10 Push Ups

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5/21/16

Partner Conditioning WOD: 4 RFT 10 Burpee Pull-ups 400m team run 10 Shoulder To Overhead (135/95) 10 Hang Power Cleans (135/95) 400m team run Both partners must do all the reps One person working at a time on the barbell

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5/20/16

Conditioning WOD: Crossfit Open WOD 15.1 9 Min AMRAP 15 Toes to Bar 10 Deadlifts (115/75) 5 Snatches (115/75) Strength WOD: Find your 1 Rep Max C&J 

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5/19/16

Strength Deadlifts 1 X 10 3 X 3 1 X 10 Conditioning WOD: “Play It Cool” 5 RFT: 20 Wall Balls (20/14) 10 Box Jump Overs (24/20)

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5/18/16

Conditioning WOD 1: 6 MIN. EMOM 5x TNG Power Snatches   Conditioning WOD 2: In teams of 2 15 min AMRAP: Calorie row (15/10) 10x Shoulder to Overhead (115/75) 5x OHS (115/75) Switch partners whenever you want

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5/17/16

Strength Front Squats 1 X 10 3 X 3 1 X 10   Conditioning: “El Jefe” 5 Rounds of 3min AMRAP 2 Bar Muscle Ups5 HSPU20 Double Unders -Rest 1 Minute between Rounds- *Pick up where you left off every round*

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12/16/16

Strength Find Max Complex of: 3 DL + 3 Hang Power Cleans + 3 Jerks Conditioning WOD: “The Warrior” 5 RFT 5 Clusters (135/95) 10 TTB 15 Burpees over the Bar 13min cap

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5/14/16

Partner Conditioning WOD: 0 to 15 Minutes For Time 120-80-40-20 Double Unders 60-50-40-30 Wall Balls (20/14) 10-10-10-10 Hang Power Cleans (135/95) 15 to 25 Minutes Tag Team AMRAP 7x Deadlifts (135/95) 7x Pull Ups 7x STO (135/95) 7x HSPU At 25 minute marker: Find your individual mile time