Thursday's WODs...

May 6, 2015

AWESOME job on Randy today guys!  We have some unbreakable times on our leaderboard!...until next time that is ;)

 

Here are your Thursday WODs...

 

Thursday May 7, 2015

 

CrossFit (7am/9am/5:30pm/7:30pm)

 

WARM UP: 

3 rounds:

300 m row

30 single leg skips/leg

3 Turkish Get Ups/side (medium weight)

 

STRENGTH: (20 mins)

Strict Press

 

Warm up sets: 

5 @40%, 5@50%, 5@60%

 

Working sets: 5@75%, 3@85%, 1@95%

 

WOD:

 

We're AMRAPPIN'!

 

Score each AMRAP individually

 

AMRAP 8 minutes:

32 DUBs

16 HR Push Ups

8 Toes to Bar

 

REST 3 minutes

 

AMRAP Ladder - 6 minutes

1 Wall Walk, 1 Squat Clean (105/155)

2 Wall Walks, 2 Squat Cleans, 3 and 3, 4 and 4 etc….

 

 

Endurance WOD (6am)

 

Warm-up: Chrissy’s soccer surprise :)

 

WOD:

A whole lotta AMRAPS!!

 

5 min. AMRAP:

100m Run

1 Length of OH Lunges 25/35

 

Rest 1 minute

 

5 min. AMRAP

100m Row

10 Over-the-rail hops

 

Rest 1 minute

 

5 min. AMRAP

5 Deck Squats

1 Length Single-leg hops

 

Rest 1 minute

 

5 min. AMRAP

50 Singles

10 Box Jumps 20/24

 

 

Unloaded WOD (6:30pm)

 

Who would have guessed?  MORE AMRAPS!!

 

5 min. AMRAP:

Row for calories

 

1 min. REST

 

4 min. AMRAP:

10 Burpees

10 Box Jumps 20/24

 

1 min. REST

 

3 min. AMRAP:

20 DUBs (sub = 40 singles)

10 Slam Balls 20/30

 

1 min. Rest

 

2 min. AMRAP:

5 Wall Balls 14/20

5 KB SDLHP 35/53

 

1 min. Rest

 

1 min. AMRAP:

Mountain Climbers (knee to elbow!)

 

Score = TOTAL REPS

 

 

 

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