The BOX

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4.25.14


Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press
Push Press
Push Jerk
Thruster
Front Squats
Back Squats
Overhead Squats

Weightlifting

Back Rack Lunges

emom 10

odd: 10m back rack lunge 95/65
even: 20 sit ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Overhead Squats 95/65
10 Push Ups
20 Double Unders

4.24.14


Main – CrossFit

Warm-up

General warm up B (No Measure)

2 rounds

run 200m
10 good mornings
15 jump squats (barbell)
10 burpees

Gymnastics

Pull-ups

3 sets of max Strict Pull ups
*rest as needed

Metcon

Metcon (Time)

For Time:

50 box Jumps 24/20
40 toe to bar
30 KBS 53/35
20 burpees
10 squat clean thrusters 135/95
run 400m

WOD 4.23.14

Main – CrossFit

Warm-up

(No Measure)

500m TT Row
Tech & Skill Talk

Metcon

Metcon (Time)

4RDS
400M Run
15 Burpees

4.22.14

Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m
10m lunges
20m high kicks
10m inch worms
20m high knees
20m butt kickers

3 rounds
10 air squats
5 push ups

Weightlifting

Hang Snatch

Work up to 3 rep max

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

4.21.14

Main – CrossFit

Warm-up

Sundown #! (No Measure)

3 rounds of:

5 burpees
10 pull ups
15 wall balls
run 200m

Weightlifting

Back Squat (work up to heavy set)

7×2

Metcon

Metcon (Time)

5 RFT

5 dead lifts 275/185
10 burpees

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