WOD – April 22, 2014 – Tuesday

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WARMUP
500M Row
3 Rounds
5 Pull-ups
10 Barbell Bent Over Rows
10 V-ups

SKILL
5 Minute EMOM: 10 Pull-ups
5 Minute EMOM: 10 Ring Rows
5 Minute EMOM: 10 Toes to Bar

WOD
5 Rounds for Time: 1 Minute Max Row/ 15 Second Rest/ 30 Seconds of Max Pull-ups/ 15 Second Rest

RECOVERY
Roll Lats – 2 Minutes Per Side

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WOD – April 18, 2014 – Friday

IMG_8137WARMUP
400M Run
3 Rounds
10 Lunges
10 Hollow Rocks
10 Squats

SKILL
Front Squats: 1-10-1-20-1-30
10 @ 70%
20 @ 60%
30 @ 50%

WOD
21-15-9: SDHP(95/65)/Box Jumps(24/20)

RECOVERY
Box Hip Stretch – 2 Minutes Per Side

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WOD – April 17, 2014 – Thursday

IMG_8134WARMUP
500M Row
2 Rounds
10 Ring Rows
10 WBS
5 Burpees

SKILL
5×5 Weighted Pull-ups Then Find 1RM Weighted Pull-up
Use same weight for all 5 sets

WOD
50 Burpees/50 KBS(53/35)/50 Pull-ups/50 Calorie Row
5 Minutes to complete each movement, if you finish before the 5 minutes ends rest the remainder of the 5 minutes

RECOVERY
Roll Lats – 2 minutes per side

 

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WOD – April 15, 2014 – Tuesday

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WARMUP
400m Run
3 Rounds
10 Pushups
10 Dumbell Presses
10 Dips

SKILL
Heroism Dodgeball:
Yellow Ball – 5 Hollow Rocks
White Ball – 5 Burpees
Red Ball – 5 Squats
Once hit, perform the movement relative to the ball color

WOD
TABATA:
Handstand Pushups
Bench (135/95)
Barbell Press (45/35)
Pushups

RECOVERY
Tripple Bully Stretch – 2 minutes per arm

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WOD – April 14, 2014 – Monday

IMG_8087WARMUP
400M Run
3 Rounds
10 Hollow Rocks
10 Squat Jumps
10 Lunges

SKILL
Find 7RM Squat

WOD
10 Minute AMRAP:
200M Run
15 Squats(95/65)
*Bar Must Come From The Ground

RECOVERY
Wall Quad Stretch – 2 Minutes Per Leg

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WOD – April 11, 2014 – Friday

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WARMUP

400M Row
CrossFit Baseball
8 Jumping Lunges
8 Goblet Squats
8 Push-ups

SKILL
Find 1RM Squat Clean

WOD
30 Squat Clean to Front Squat(135/95)

RECOVERY
Bar Smash Quads – 2 Minutes per leg

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WOD – April 10, 2014 – Thursday

IMG_8073WARMUP
500M Row
3 Rounds
10 Pull-ups
10 Deadlift
30 Second Handstand Hold

SKILL
Deadlift
1-10-1-20-1-30
10 @ 70%
20 @ 60%
30 @ 50%

WOD
8 Minute AMRAP:
11 Pull-ups
2 Deadlift(225/155)
10 HSPU

RECOVERY
Roll Lower Back – 5 Minutes

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WOD – April 9, 2014 – Wednesday

IMG_8069WARMUP
400M Run
3 Rounds
10 Push-ups
10 Hollow Rocks
30 Seconds of Double Unders

SKILL
Double Under/ Triple Under Technique
Then 1 Minute Max Double Unders, 1 Minute Rest,
1 Minute Max Triple Unders

WOD
Fight Gone Bad Style:
Bench(135/95)
Double Unders
Pushups
10′ Sprints
Situps

RECOVERY
Triple Bully Stretch – 2 Minutes Per Arm

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