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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

4.19.14

Main – CrossFit

Warm-up (No Measure)

Warm-Up

3Rds
200m Run
20 Lunges
10 KB Swings
10 WallBalls

Metcon (AMRAP – Reps)

Team wod (2 athletes)

3 rounds

1 min max rep each station of:

Power cleans
Burpees
Pull-ups

Athlete 1 does max reps in 1 min while athlete 2 rests. Then athlete two does max reps at same station while athlete one rests. This is repeated at every station for 3 rounds. The score is cumulative reps

4.18.14


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

Shoulder Press (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 Burpees
10 KBS 53/35
20 Double Unders

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