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WOD: Tuesday 5/12 SWOD Sprint : 4x 200 m at 100%, rest 45 secs WOD Back Squats
SWOD Sprint : 4x 200 m at 100%, rest 45 secs Each for time: Sprint: 4x 200 m Perform at 100% effort / RPE 19 Rest 45 secs between efforts. WOD Chipper: Back Squats, Back Squats, Back Squats and Back...
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WOD: Monday 5/18 3 RFT: 400 m, Overhead Squats, Toes-to-bars and Box Jump Overs
WOD 3 RFT: 400 m, Overhead Squats, Toes-to-bars and Box Jump Overs 3 rounds for time of: Run, 400 m 10 Overhead Squats, 135/95 lbs 20 Toes-to-bars 30 Box Jump Overs, 24/20 in
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WOD: 5-4-3-2-1: Hang Power Snatches, Overhead Squats and 400 m
WOD 5-4-3-2-1: Hang Power Snatches, Overhead Squats and 400 m 5-4-3-2-1 reps, for time of: Hang Power Snatch, 135/95 lbs Overhead Squat, 135/95 lbs Run, 400 m
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WOD: Wednesday 4/8 AMRAP 27 mins w/ Buy-in: 5 km, Overhead Squats,...
WOD AMRAP 27 mins w/ Buy-in: 5 km, Overhead Squats, Chest-to-bar Pull-ups, 4 and more In 27 mins do: Run, 5 km then in the remaining time, AMRAP of: 3 Overhead Squats, 95/65 lbs 3 Chest-to-bar Pull-ups...
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WOD: Tuesday 4/14 Forburger baby WOD A. “IT’S A GIRL!!” (Cindy) OR Forburger...
Forburger baby WOD A. “IT’S A GIRL!!” Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Forburger baby WOD B. “IT’S A BOY!!” Murph 1/2 For time: Run, 800 m...
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WOD: Wednesday 4/22 SWOD Deadlift 5×5 WOD 4 RFT: Sprints
SWOD Deadlift 5×5 Use the same weight for each set. Rest as needed between sets. WOD 4 RFT: Sprints 4 rounds for time of: Sprint, 100 m Rest 30 secs *REST PRECISELY THREE MINUTES BETWEEN ROUNDS*
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WOD: Friday 4/24 WOD Test 1
WOD “Test 1″ Chipper: Run 400ms, Frans, Run 400ms and Frans For time: Run 400m Fran, 75/55 lbs Run 400m Fran, 75/55 lbs WOD courtesy of CrossFit Linchpin
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WOD: Monday 4/27 4x AMRAP 3 mins: Wall Balls, Box Jumps and Sprints
WOD 4x AMRAP 3 mins: Wall Balls, Box Jumps and Sprints For 4 cycles: AMRAP in 3 mins of: 10 Wall Balls 10 Box Jumps, 24/20 in Sprint, 100 m Rest 1 min between each cycle. For each cycle restart the...
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WOD: Wednesday 4/29 AMRAP 30 mins: Run 400ms and 2 Rounds Of Cindies
WOD AMRAP 30 mins: Run 400ms and 2 Rounds Of Cindies Complete as many rounds as possible in 30 mins of: Run 400m 2 Rounds Of Cindy
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