Category: Uncategorized

WOD:

5 Rounds For Time

100m Burpee Broad Jump (Subject to change)

15 OH Squat 65/45#

Skill:

L-Sit Hold, Knee Tuck, L-Hold

WOD:

Hero WOD: Daniel

For Time

50 Pull Ups

400m Run

21 Thrusters 95/65#

800m Run

21 Thrusters 95/65#

400m Run

50 Pull Ups

Strength:

Push Press

5-5-5-5-5

WOD:

5 Rounds For Time

30 Double Unders

5 Squat Snatch 95/65#

Strength:

Overhead Squats

5-5-3-3-1

WOD:

For Time

400m Run

30 Wall Ball 20/15#

20 Burpee Pull Ups

10 Ring Dips

200m Farmer Carry 90/50# (With Plates)

Skill:

Jump Rope

WOD:

5 Rounds For Time

5 Deadlifts 225/155#

15 Box Jumps 24/18″

Strength: Squat Cleans
2-2-2-2-2

WOD:
10 Min AMRAP
10 KB Swings 55/35#
10 Goblet Squats 55/35#
10 Hand Release Push Ups

(No Coach)

Death By Burpee!
With a continuously running clock, do 1 burpee in the first minute, 2 burpees in the second min, 3 in the third, etc, until the number of burpees per minute cannot be completed within the minute
This is the last workout of Garcia’s programming, (You are welcome) But fear not…Russell Heideman and Brian Hyland have put together the next month of WODs, skills, and strength work to keep you onthe right path! We saw some big numbers for the CFT the past few days, and could not be more proud of all our athletes! Keep up the great work!!!!

WOD:

Hero WOD: Jack

20 Min AMRAP

10 Push Press 115/75#

10 KB Swings 55/35#

10 Box Jumps 24/18″

WOD:

CrossFit Total

For Max Load

1 Rep Back Squat

1 Rep Strict Press

1 Rep Deadlift

GO HEAVY!

Skill:

Burgener Warm Up

WOD:

For Time

2-4-6-8-6-4-2

HSPU

Burpee Box Jump 24/18″

Slam Ball 20/14#