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WOD – Monday – 05/18/15

WOD – Monday – 05/18/15
A) EMOM 9:
Min 1: 30 Sec HS Hold (or OH Plate hold)
Min 2: 20-40 Double Unders
Min 3: 10-12 TTB
B) Push Press
2-2-2-2-2-2 Find 2 rep max over 6 sets
C) 12-9-6-9-12
Hang Power Cleans 115/85
Burpee Box Jumps 24/20
   Perform 2 wall climbs after each round (scale to 10 AbMat Situps)

WOD – Friday – 05/15/15

WOD – Friday – 05/15/15
A) High Hang Squat Snatch
Stay light. Speed under bar. 8-10 minutes.
B) For Time:
50 Double Unders
5 Manmakers 40/25-ish (use db’s or kb’s)
40 wallballs
4 Manmakers
30 TTB
3 Manmakers
20 OHS 135/95* Perform back squats if mobility doesn’t permit ohs
2 Manmakers
10 Clean & Jerks 135/95
1 Manmaker

 

Best of luck to Jaci Cale and Team Squad this weekend at The CrossFit Atlantic Regionals!

Bootcamp – Friday – 05/15/15

CHIPPER FRIDAY!! Time Cap 35:00!
800m Run
3 Rope Climb* (2:1 planks)
60 Air Squats (use a ball if nec)
50 Double Unders (or attempts!) Scale to 100 singles if nec.
40 KBS (53/35) american swing
30 Box Jumps (24/20)
20 Pull ups
10 Man Makers (35/25)
5 Wall Walks
800m Run
*rope climb can be broken up
and done anytime during round*

WOD – Thursday – 05/14/15

WOD – Thursday – 05/14/15
A) Hit the Track!
2 x 400m Run every 3 minutes
2 x 200m Run every Minute
2 x 100m Sprint every 30 seconds
B) 10-1
KB Snatch 53/35 (total)
Push-ups (Hand Release)
Cash out with 40 Box Jump Overs 24/20

 

Best of luck to Team Squad and Jaci Cale of CFBB this weekend at regionals!

 

 

Bootcamp – Thursday – 05/14/15

A) 5×400 every 3 minutes.
Scale accordingly!
B) 3 RFT:
2 alt turkish getups (30/20# DB)
15 W. lunges steps (30/20-DB)
18 STO (same DB)
21 lateral abmat hops
C) 5×30 sec hold/ 15 sec rest
Planks / superman

WOD – Wednesday – 05/13/15

WOD – Wednesday – 05/13/15
A) 2 Rounds NOT For Time:
1 Rope Climb
4 Turkish Get-ups
10 Good Mornings
30 Sec HS Hold (scale to DB Hold)
B) Shoulder To Overhead
10 Minutes to find Max lift. – From Rack
Push Jerk or Split Jerk are most likely choices…depending on skill level
C) 3 Rounds For Time:
15 Deadlifts 185/135
12 Pull-ups
100m OH Plate Carry 45/25

Bootcamp – Wednesday – 05/13/15

A) Gymnastics mats out!
Follow the leader in this order:
bear crawl, army crawl, walking lunge
burpee broad jumps.
For those who are capable: continue
Forward Rolls, cartwheel attempts.
B) FOR TIME:
35-25-15-5:
WALL BALL SHOTS (20/14)
KBS (53/35) AMERICAN SWING
*If you want an RX make sure you have
FULL ROM for squat and KBS!!

Bootcamp – Tuesday – 05/12/15

25 min AMRAP
50m sled push (any time during round)
15 tire jumps
12 medball floor/ceiling touches (20/14)
9 HR Push Ups
400m Sandbag Run
* medball touches are done by athlete
holding medball, hinging to touch the
floor with the ball, then standing all
the way up and reaching to touch the
sky with the medball. One rep =
floor and sky touch.

WOD – Tuesday – 05/12/15

WOD – Tuesday – 05/12/15

A) 3 Person Team:
Accumulate 1,500m Row, while other 2 partners perform Medball squat-toss
Switch as needed

B) Back Squat
5×5 – Increase weight from 75-85% over 5 sets

C) 35-25-15-5
Wallball 20/14
KB Swing 53/35
Cash Out with 800m Run

Bootcamp – Monday – 05/11/15

A) EMOM 12:

Min 1: 6 Walk-The-Floors

Min 2: 18 Air Squats

 

B) 5 Rounds For Time:

200m Run

12 Burpees

24 AbMat Sit-ups

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