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WOD

25
Apr

Thursday 04/26/2018

*Athlete Choice*

Triple 1
1000m Row
100 Double Unders
1 Mile Run

OR

Triple 2
2000m Row
200 Double Unders
2 Mile Run

OR

Triple 3
3000m Row
300 Double Unders
3 Mile Run

23
Apr

Tuesday 04/24/2018

Strength: EMOM 13
Minute 1: 4 Hang Power Cleans
Minute 2: 4 Power Cleans
Minute 3: 4 Front Squats
Repeat 4 times.
*On minute 13, do all 12 reps in the same minute

Conditioning: 3 Rounds
12 Burpee Over Bar
12 Thrusters (65/45)

22
Apr

Monday 04/23/2018

***TODAY IS BRING A FRIEND DAY***

AMRAP 16
15 Sit-ups
15 Wall Balls (20/14)
15 Kettlebell Swings (53/35)

Box Brief – Today is Bring a Friend Day! Friends and family are welcome to come to any class today for free!

20
Apr

Saturday 04/21/2018

Teams of 6
AMRAP 25
Partners 1, 2, and 3 sled push 444m (empty sled)(switch partners as needed)
While partners 4,5,6 do max reps power cleans (115/80)(switch partners as needed)

*Switch with the other trio on your team when the sled push trio makes it back.

19
Apr

Friday 04/20/2018

Teams of 3
AMRAP 8
Sandbag Run
4 Sandbag over Bar
Sandbag Run

Rest 3:00

Teams of 3
AMRAP 8
Sledgehammer Strikes

Rest 3:00

Individual
AMRAP 8
200m Row
10 D-Ball Over Shoulders
10 D-Ball Slam

18
Apr

Thursday 04/19/2018

Strength: Every 2:00
3 Strict Press + 3 Push Press
Repeat for 5 rounds

Conditioning: 3 Rounds
1:00 Push Press (95/65)
1:00 Plank
1:00 Burpee Over Bar
1:00 Rest

17
Apr

Wednesday 04/18/2018

“Goat Day”
EMOM 20
Odd:  #1
Even:  #2

*Goat is a CrossFit term for weakness. Choose two weaknesses to work on, and alternate between them each minute for 20 minutes

*Today is a great day to extremely improve on skills!

Examples of Goats: Double unders, strict pull-ups, muscle ups, handstand push-ups, etc.

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