Sunday Funday
April 30, 2017
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WARM UP: Plyos SKILL: Death by T2B WOD: 25:00 EMOM M1 – 20 SB over the bar throws M2 – 20 Banded Tri Pull Downs M3 – 20 Jump Squats to A Plate M4 – 1:00 plank hold M5 – REST
April 2017
April 2017
Team WOD!!
April 29, 2017
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WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8 WOD: Teams of 3: Team 3,000m row + AMRAP P1: 1,000m Row P2 and P3: Alternating rounds of: 5 DL 7 Pull Ups 30 DU
Battle of Flowers 2017
April 28, 2017
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WARM UP: PVC: 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters SKILL: 3RM Thrusters WOD: For time: 800 M Run 30 Front Rack Lunges 15 Burpees 400 M Run 20 FR Lunges 10 Burpees 200 M Run 10 FR Lunges 5 Burpees
“The Chief”
April 27, 2017
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WARM UP: Before Wod 3 rounds of: 5 Ring Rows 5 Push Ups 5 Jump Squats SKILL: MO-BI-LI-TY WOD: “The Chief” 5 Rounds of 3min AMRAP/1 min rest 3 Power Cleans 6 Push-Ups 9 Air Squats
Heavy Complex
April 24, 2017
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WARM UP: Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Split Squat Jumps 20 Monster Walks (L, R, B) 15 Squat with Red Band 10 Pass Thru 10 Fig 8 10 FSQ 5 Push Jerk 5 Split Jerk SKILL: Every :90 for 9min Squat Clean+Front Squat+Jerk WOD: 12 Min AMRAP: 5 Push Press 10
5-Week Program to Conquer “Murph”
April 24, 2017
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With Memorial Day only 5 weeks away, there is one workout that the CrossFit world begins to talk about – “Murph.” I have done this workout many times, and every time I look to better my last attempt at it. I have put together a steady 5-week program that you can do at home or at the
Murph Prep
April 23, 2017
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WARM UP: “Thinking About Murph” 4 Rnds 200 M Run 5 Pull-ups 10 Push-ups 20 AS SKILL: Into WOD WOD: 24 min AMRAP 5 pull-ups 10 push-ups 15 squats 20 sit ups 5 pull-ups 1:00 rest
Partner WOD!
April 22, 2017
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WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 3 SuperSets: 15 Banded Good Mornings 10 Single Leg KB DL (each Side) WOD: Team 3 25:00 AMRAP 100 Cal Row 45 Thrusters 100 Cal Row 45 Thrusters 100
