Author: wildhorizonscrossfit

Strength:

Weighted Push Ups

WOD:

For Reps and Time

400m Run

Max Reps Body Weight Deadlift

800m Run

Max Reps Body Weight Deadlift

400m Run

Max Reps Body Weight Deadlift

Strength:

Back Squat

5-3-3-2-1-1

WOD:

4 Rounds For Time

6 HSPU

15 Front Squats 65/45#

21 OH Snatch Grip Lunges

Skill:

Ring Holds, Skin The Cat, Levers

WOD:

“Elizabeth”

21-15-9

Cleans 135/95#

Ring Dips

CrossFit Kids Cert

Strength:

OH Squat

3-3-3

WOD:

3 Rounds For Time

20 Pull Ups

20 Med Ball Cleans 20/15#

20 Push Ups

20 KB Swings 55/35#

20 Box Jumps 24/20″

Skill: Push Press

WOD:

12 Min AMRAP

10 Push Press @ 60% 1RM

10 Floor Swipers (Using the same weight)

WOD:

No Coach

50-40-30-20-10 Grasshoppers

10-20-30-40-50 Air Squats

Saturday’s WOD:

CrossFit Open WOD 12.4

12 Min AMRAP

150 Wall Balls 20/14#

90 Double Unders

30 Muscle Ups

Strength

Deadlift

8×3

WOD:

Hero WOD: JT

21-15-9

HSPU

Ring Dips

Push Ups

Strength:

Clean and Jerk

3-2-2-1-1

WOD:

5 Rounds For Time

50 Lunge Steps

25 Double Unders

10 Burpee Pull Ups

Skill:
Ring Dips/Ring Push Ups

WOD:
Deck Of Cards
Hearts = Goblet Squats 55/35#
Diamonds = KB Swings 55/35#
Clubs = Burpees
Spades = Sit Ups
Aces = 400m Run