THURSDAY! – 5/31/18

CrossFit Workout

WOD #1 – 5 min
60 Toes 2 Bar

WOD #2 – 12 min
Deadlift (on the 2:00)
5 @ 80%
1 @ 85%
5 @ 83%
1 @ 90%
5 @ 86%
1 @ 90%

WOD #3 – 5 min
36 Alternating Pistols

WOD #4 – 12 min
10 – 8 – 6 Toes 2 Bar
5 – 4 – 3 Handstand Push-ups
25 – 20 – 15 Calorie Row
10 – 8 – 6 Deadlifts (275/185)

Skill: Double-Unders

HUMP DAY! – 5/30/18

CrossFit Workout

WOD #1 – EMOM 5
5 Chest 2 Bar
3 Handstand Push-ups

WOD #2 – 12 min
On the 2:00 x 6 rounds
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build thru all six rounds, finish with mod to hvy triple on rd 6

WOD #3 – 5 min
36 Alternating Pistols

WOD #4 – 12 min
2 rds – For Time
30/21 Calorie Row
25 Wallballs (20/14) (10’/9’)
20 Dumbbell Hang Clean & Jerk (50/35)

Skill: Double-Unders

TUESDAY! – 5/29/18

CrossFit Workout

WOD #1 – EMOM 5
6 Handstand Push-ups

WOD #2 – 12 min
Front Squat
6 @ 70%
4 @ 75%
2 @ 80%
6 @ 73%
2 @ 83%
6 @ 76%
4 @ 81%
2 @ 86%

WOD #3 – 5 min
36 Alternating Pistols

WOD #4 – EMOM 7
3 Power Snatches (115/80)
4 Bar Facing Burpees

Skill: Double-Unders

THURSDAY! – 5/24/18

CrossFit Workout

WOD #1 – EMOM 5
“Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)

WOD #2 – 10 min
1 Front Squat (135/85)
1 Overhead Squat
2 Back Squats

WOD #3 – For Time
2 rds
Row 25/20 Calories
25 Jumping Pull-ups (Head 6” below bar)
Row 25/20 Calories
25 Burpee Box Jumps (24/20)
25 Wallballs (20/14) (10’/9’)

Skill: Double-Unders

HUMP DAY! – 5/23/18

CrossFit Workout

WOD #1 – 5 min
Dart Game x 2500 pts

WOD #2 – 15 min
3 Position Clean
1 @ 60%
1 @ 65%

Squat Clean
1 @ 70%
1 @ 75%
1@ 80%
1 @ 85%
1 @ 90%
1 @ 95%

WOD #3 – For Time
20 Kettlebell Swings (American) (55/35)
10 Kettlebell Figure 8’s
20 Each Arm Single Arm Kettlebell Swings (Russian)
10 Kettlebell Figure 8’s
20 Kettlebell Russian Twists
10 Kettlebell Figure 8’s
20 Each Arm Kettlebell Single Arm Presses
10 Kettlebell Figure 8’s
20 Kettlebell Snatches
10 Kettlebell Figure 8’s

Skill: Double-Unders

TUESDAY! – 5/22/18

CrossFit Workout

WOD #1 – 5 min
Max Rep Handstand Push-ups

WOD #2 – 10 min
3 Position Clean
1 @ 60%
1 @ 65%

Squat Clean
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%

WOD #3 – For Time
30 Push Press (115/65)
10 Burpee 2 Plate
25 Push Press
10 Burpee 2 Plate
20 Push Press
10 Burpee 2 Plate
15 Push Press
10 Burpee 2 Plate
10 Push Press
10 Burpee 2 Plate
5 Push Press
10 Burpee 2 Plate

Skill: Double-Unders

MONDAY! – 5/21/18

CrossFit Workout

WOD #1 – 5 min
60 Toes 2 Bar

WOD #2 – 10 min
3 Position Snatch
1 @ 60%
1 @ 65%

Squat Snatch
3 @ 70%
3 @ 75%
2 @ 80%
2 @ 85%

WOD #3 – For Time
30 Squat Snatches (75/55)
30 Pull-ups
30 Wallballs (20/14) (10’/9’)
30 Kettlebell Swings (55/35)
30 Weighted Box Step-ups (45 Bar/35 Bar)

Skill: Double-Unders

SUNDAY! – 5/20/18

CrossFit Workout

WOD #1 – 5 min
5 rds
6 Toes 2 Bar
3 Handstand Push-ups

WOD #2 – 10 min
Back Squat
15 @ 65%
10 @ 70%
5 @ 75%

WOD #3 – For Time
5 rds
3 Deadlifts (135/85)
6 Power Cleans
9 Front Squats
12 Back Squats

Skill: Double-Unders

TGIF! – 5/18/18

CrossFit Workout

WOD #1 – AMRAP 5
5 Toes 2 Bar
3 Chest 2 Bar

WOD #2 – 10 min
Front Squat
2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

WOD #3 – For Time
5 rds
1 Rope Climb
4 Thrusters (155/105)
1 Rope Climb
Rest 1:00 between rds

Skill: Double-Unders