4-17 WOD & 4-18 WOD

4-18 WOD

Sat 9am CF Burn with Coach Patrick. Get in here at 9am and work up a sweat!

10260020_722883894450106_784081950720798644_n

4-17 WOD

WarmUp

Run or Row 400m
BandyHam
1 Lap InchWorm
2 Rounds
8 Cossak
8 Bootstrap
WarmUp DeadLift
1) DeadLift
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)
2) 4 Sets (Conga them)
10 HangSquatClean Unbroken
25m Prowler 190/100#
Sprint 100m (to 1st Gate)
RestWalk Back
** Partners bring Prowler back to start
Cool
RestWalk 400m / Roll / Stretch

4-16 WOD

Thursday

  WarmUp
    Run or Row 400m
    3 Rounds
      :10 HSH
      7 PullUp
      14 Lunge
    WarmUp Press
  1) Press
       ** Base the percentages from 90% of your 1RM
       Set 1  70% x 3 reps
       Set 2  80% x 3 reps
       Set 3  90% x 3 reps++ (AMRAP)
  2) AMRAP15
        6 PushPress 115/75#
        9 TTB
       36 DU
  Cool
    RestWalk 400m / Roll / Stretch
* no noon open gym today.

4-15 WOD

Wednesday:

WarmUp
Row 600m
1 Lap Spideman 
3 Rounds (with pvc)
10 PassThru
10 OHS
WarmUp BackSquat

1) BackSquat
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)

2) ForTime
Run 600m
3 Rounds
15 KBS 24/16 kg
15 BoxJump 24/20″
Run 600m

Cool
RestWalk 400m / Roll / Stretch

CFimg-try-crossfit

4-14 WOD

1005725_616447385056072_1657974769_n

WarmUp
Run 400M
2 Rounds
1 len KneeHigh
1 len ButtKicker
:30 HSH
15 HollowRock
2 Rounds (w/ Barbell)
6 Clean
6 FrontSquat
6 PushJerk

1) EMOM6 (try 55-60% 1RM C+J)
1 Clean
2 FrontSquat
2 PushJerk
Rest 4:00

2) AMRAP6
6 HSPU
6 OHS 95/65#
Rest 4:00

3) AMRAP6
8 Thruster 95/65#
8 BurpeesOverTheBar

Cool
RestWalk 200m / Roll / Stretch

11072937_884982494906911_8367313768433844746_n

4-13 WOD

WarmUp
Run or Row 400m
1 Lap Inchworm
2 Rounds
8 PushUp
8 SupineRow
10 WallSquat

1) BenchPress
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)

2) 4 Rounds ForTime
10 PushPress 95/65#
25m OH Carry 95/65#
10 HangPowerClean 95/65#
25m FrontRack Carry 95/65#

Cool
RestWalk 200m / Roll / Stretch

*9am CF Burn

1PicMonkey Collage

4-9 WOD

PicMonkey Collage

  WarmUp
    Run or Row 400m
    1 Lap Spideman
    2 Rounds
      10 WallSquat
      10 SupineRow
    WarmUp Press
  1) Press
       ** Base the percentages from 90% of your 1RM
       Set 1  65% x 5 reps
       Set 2  75% x 5 reps
       Set 3  85% x 5 reps++ (AMRAP)
  2) AMRAP12
       12 DeadLift 95/65#
        9 HangPowerClean 95/65#
        6 PushPress 95/65#
       Run 200m
  Cool
    RestWalk 400m / Roll / Stretch