Wednesday April 9th
Strength Back Squats 5-5-5-5-5 WOD 5RFT 7 snatch grip DL (95/65) =35 total reps 7 Hang Snatches (95/65) =35 total reps 7 HSPU = 35 total reps Then finish w/ 35 WB (20/14) Guess who’s BDay it is on Wed….
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday April 8th
Skill Rope climb/ Kipping pull-up WOD 16:00 min AMRAP 200m run (50m forward, 50m backward, 50m forward, 50m backward) 12 pull-ups 12 back extensions 12 tuck jumps
Monday April 7th
Strength Cleans 5-5-5-5-5 WOD 35 DU’s Then 5RFT, 7 SDHP (115/75) =35 reps 7 S2OH (115/75) =35 reps 15 WBSU (20/14) Then , 35 air squats Happy Birthday Shaun! Guess how old he is!
Friday April 4th
Strength OHS 3-3-2-2-1-1.. WOD 21-15-9 KB swings (62/35) DU’s Air Squats Cashout 100m unilateral DB OH walk
Thursday April 3rd
Skill Agility ladder + 3:00min row for distance (max meters) WOD 10:00 AMRAP 15 Hang Cleans (115/65) 10 pull-ups 5 Burpees
Wednesday April 2nd
Strength Strict press 5-5-5-5-5 WOD 5-rounds 6 sprints (20m) 6 DL (275/135) 2 Wall climbs 10 T2B
Tuesday April 1st
WOD “Deck of Doom” Hearts=Sit-ups Diamonds=Box Jumps Spades=Slam balls Clubs=HRPU’s Jokers=400m run
Monday March 31st
Strength Front Squats 5-5-5-5-5 WOD 11:00min AMRAP 20 WB (20/14) 15 Ring Rows
Friday March 28th
2014 CrossFit Games Workout 14.5 For time 21-18-15-12-9-6-3 reps of: Thrusters (95/65) and Burpees over bar (must face bar when performing Burpees, both feet must leave the ground at the same time when jumping over bar)
Thursday March 27th
Strength EMOM for 10:00min 3 OHS (135/75) from ground WOD 5RFT 15 Box jumps (24/20) 15 back extensions 100m MB run (20/14)