Author: wildhorizonscrossfit

Wednesday’s WOD:

Skill:
Thrusters

WOD:
“Fran”
21-15-9
Thrusters 95/65#
Pull Ups

Monday’s WOD:

OHS
5-5-5-5-5

WOD:
14 Min AMRAP
7 Clean and Jerk 135/95#
7 Box Jumps 24/18″
7 Burpees

E-WOD:
Run:
5k

Bike:
10k

Swim:
1600m

Sunday’s WOD:
(No coach)
20-18-16-14-12-10-8-6-4-2
HSPU’S
Hand Release Push Ups

E-WOD
Rest Day

Saturday’s WOD:

5 Rounds For Time:
100Ft OH-Walking Lunges 45/25#
20 Plate Burpees 45/25#
200m Run W/Plate 45/25#

E-WOD:
Run:
12x50m Sprint

Bike:
12x800m Ride

Swim:
12x50m Swim

Friday’s WOD:

Every Min On The Min For 8 Minutes Complete
3 Back Squats @ 75% 1RM Clean

Then:

2 Min AMRAP
Deadlifts @ Same weight used for back squats.

E-WOD:
Run:
4x800m Run. Rest :30 in between.

Bike:
4×2 Mile Ride. Rest 1:00 in between.

Swim:
4x150m Swim. Rest 1:30 in between.

Hey guys, tomorrow at 8am coach Russell Heideman will be at the gym to supervise a Thanksgiving WOD. As mentioned before, this class will not be structured like a normal class, and is NOT part of our regular programming. Anyone is encouraged to come and get a good WOD in, and the details of the WOD will be decided tomorrow! Happy Thanksgiving to everyone, be safe, rest up, and enjoy your day!

Wednesday’s WOD:

Hero WOD:
“Coe”
10 Rounds
10 Thrusters 95/65#
10 Ring Push Ups

*We will modify the push ups as needed

E-WOD:
Run:
3×1 Mile Run. Rest 3 Mins between each run. Keep times within 3-5 seconds.

Bike:
6×1 Mile Ride. Rest 3 Mins between each ride. Keep times within 3-5 seconds.

Swim:
1 Mile Swim For Time.

Tuesday’s WOD:

For Time:
200m Run
10 OH-Lunges 45/25#
20 Pull Ups
200m Run
10 OH-Lunges 45/25#
20 T2B
200m Run
10 OH-Lunges 45/25#
20 HSPU
200m Run
10 OH-Lunges 45/25#
20 T2B
200m Run
10 OH-Lunges 45/25#
20 Pull Ups

E-WOD:
Rest Day

Monday’s WOD:

Skill:
Ring Dips/Ring Push Ups

WOD:
4 Rounds For Max Reps
1:00 Power Cleans 135/95#
1:00 Burpee Over Box Jumps
1:00 Russian Twists 35/25#
1:00 Rest

E-WOD:
Run: 10x100m Run. Rest 1:1

Bike: 10x400m Ride. Rest 1:1

Swim: 10x50m Swim. Rest 1:1

Sunday’s WOD:

Hero WOD:
“Michael”
3 Rounds For Time
800m Run
50 Back Extensions (Superman/Superwoman)
50 Sit Ups

E-WOD:
Run:
8x800m Run. Rest :30 in between.

Bike:
8×1 Mile Ride. Rest :30 in between.

Swim:
8x200m Swim. Rest :30 in between.