Thursday's WOD...

June 10, 2015

Wow...that was a killer WOD today!  Great work on the BW Back Squats though. Almost everyone was getting to depth which was great for your coaches to see :)  We will have a deloading WOD tomorrow, but will still incorporate the barbell for some ground to overheads :)  However, if you are really sore remember that we also have ENDURANCE and UNLOADED tomorrow!

 

Here are your Thursday WODs...

 

Thursday June 11, 2015

 

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

 

WARM UP: 

For 8 minutes:

15 Calorie Row

5 Strict Pull-ups

5 RDL’s on each leg

10 Empty Bar Hang Power Snatches

 

STRENGTH:

3-3-3-3-3 Deadlifts building to a 3RM

 

WOD:

 

Buy-in: 400m Run/Row

 

5 RFT:

5 K2E/T2B Complex

5 Ground-to-Overhead 65/95

5 Double Down Burpees

 

Cash-out: 400m Run/Row (Whatever you didn’t do in the beginning)

 

 

Endurance WOD (6am)

 

4 RFT:

200 Unders

200m Run

200m Row

 

Cash-out:

400m Farmer’s Carry 35/53

 

 

Unloaded WOD (6:30pm)

 

Just Push It!!

 

AMRAP 20 minutes

 

Alternate between:

 

A) 15 Medicine Ball Cleans 14/20

10 Push Ups

5 Atomic Medicine Ball Sit Ups 14/20

 

B) 15  Wall Balls

10 Ab Mat Sit Ups

5 Burpees

 

 

 

Please reload

Featured Posts

Monday's WODs!

February 24, 2020

1/10
Please reload

Recent Posts

February 24, 2020

February 22, 2020

February 21, 2020

February 20, 2020

February 18, 2020

February 15, 2020

February 15, 2020

Please reload

Archive