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APRIL FOOLS!!!! :)

ACTUAL WOD IS AS FOLLOWS:

This is a TEAM WORKOUT.....completed in TEAMS of 2


WOD - TEAM


1 MILE ...completed 200 m at a time Run down shuffle Back; alternate shuffles

400 m Wheel Barrow Race -  Alternate how you like (10 lengths of turf)

300 x KB Swings  (55/35lbs)

70 x Pull ups (one parnter hangs from bar while while partner does pull ups.  You can only pull when other partner is hanging)

150 x Wall Balls - Every MINUTE EVERYONE completes 2 x BURPEES

 

 

3...2...1......GO!!!!

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4/1/17

WOD-  Partner ruck for time:


10K for time trade sandbag as necessary

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3/31/17- Baby Hands

BUY IN : SKILLS- Every MINUTE on the MINUTE for 12 MINUTES

MINUTE 1 - 30 seconds of HANDSTAND PUSH UPS

MINUTE 2 - 30 seconds of DOUBLE UNDERS

MINUTE 3- 30 seconds of ALTERNATING PISTOLS

 

WOD-  (25 x Fat Gripz Curtis P"s  115/75 lbs + Toes to Bar)-

 
*EVERY 5 REPS STOP and COMPLETE the TOTAL NUMBER you are at in TOES TO BAR.

 

5 x Fat Gripz Curtis P's - 5 Toes to Bar

5 x Fat Gripz Curtis P's - 10 Toes to Bar

5 x Fat Gripz Curtis P's - 15 Toes to Bar

5 x Fat Gripz Curtis P's - 20 Toes to Bar

5 x Fat Gripz Curtis P's - 25 Toes to Bar

 

 

*CURTIS P - Hanging Squat Clean - Right Leg Lunge - Left Leg Lunge - Push Press

 

CASH OUT : FREE FRIDAY

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3/29/17...again

BUY IN : BENCH PRESS-  5 sets of 5 reps as HEAVY as Possible

15 MINUTE TIME LIMIT

 

WOD- 5 rounds-


30 x Heiden Jumps

...then......

10 x Deadlifts 225/155 lbs

8 x Box Jumps 30/24"


...Finish with...

 
30 x Box Climbs

 

CASH OUT : 40 x Hollow Rocks 

                  40 x Russian Twists

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3/29/17

BUY IN : BACK SQUAT- Every MINUTE on the MINUTE for 7 MINUTES complete 2 BACK SQUAT @ 70-75% of 1 REP MAX.

 

WOD

20 x Back Squat 155/105 lbs

10 x Power Cleans 155/105lbs

200 m RUN

 

16 x Back Squats

8 x Power Cleans

200 m RUN

 

12 x Back Squats

6 x Power Cleans

200 m RUN

 

8 x Back Squats

4 x Power Cleans

200 m RUN

 

4 x Back Squats

2 x Power Cleans

800 m RUN

 

You can split up the BACK SQUATS & POWER CLEANS ANYWAY you want....... First round you could do 10 x Back Squat - 5 x PC- 10 x Back Squats - 5 x PC.....YOUR CHOICE.

Workout FINISHES with a 800 M RUN
 

CASH OUT : COUCH STRETCH - 90 seconds each leg

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3/28/17

BUY IN : STRICT PRESS + STRICT PULL UPS-  Every 2 MINUTES for 10 MINUTES (5 ROUNDS) complete 

5 x STRICT PRESS @ 70% of 1 rep max

5 x STRICT PULL UPS - Toughest progression possible - C2B, Chin over Bar, Kipping, Negatives...etc

 

WOD
 
90 Double Unders (45 Attempts at DU)

80 Air Squats

70 Sit Ups

60 (total) DB/KB Snatch 50/35lb

50 DB/KB Swings (same DB or KB used rest of WOD)

40 Box Jumps   24/20"

30 (total) Alternating DB/KB Push Press  50/35lb

20 Burpees

10 Jumping Lunges each leg

 

CASH OUT :  PLANK HOLDS

1 MINUTE SIDE PLANK
1 MINUTE FRONT PLANK
1 MINUTE SIDE PLANK

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3/27/17

BUY IN- Every 2 minutes for 14 minutes: 1 Deadlift + 1 squat clean Build throughout the successful sets.


WOD- For time:

10 x power cleans (185/125)

20 x pull-ups

30 x wall ball (20/14)

400m run

30 x wall ball

20 x pull-ups

10 x power cleans



CASH OUT-  Pigeon Stretch-  2 minutes each leg

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3/25/17

This workout is completed in TEAMS of TWO

Partner ALTERNATE movements




WOD- 8 Rounds-

 

10 x DB Push Press 35/25 lbs

10 x KB Swings 55/35lbs

10 x Toes to Bar

10 x Goblet Squats 55/35 lbs

10 x Ball/plate  Atomic Sit ups

40 x KB SDHP  55/35lbs

 



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3/24/17

FINAL Open WOD of 2017!!!!

CrossFit Open 17.5-

10 ROUNDS FOR TIME:


9 x Thrusters (95/65lbs)

35 x Double Unders

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3/23/17

BUY IN : THRUSTERS

Every 2 MINUTES for 10 MINUTES (5 Rounds) complete 5 THRUSTER reps.......Start at a MODERATE weight and INCREASE each round.

 

WOD

5 Thrusters 95/65 lbs

50 Sit Ups

100 Double unders

 

5 Thrusters 95/65 lbs

40 Air Squats

80 Double Unders

 

5 Thrusters 95/65lbs

30 Jumping Pull Ups

60 Double Unders

 

5 Thrusters 95/65 lbs

20 Hand Release Push ups

40 Double Unders

 

5 Thrusters 95/65 lbs

10 Burpees

20 Double Unders

 

CASH OUT : STRETCH

90 seconds PIGEON stretch each leg

90 seconds COUCH stretch each leg

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