WOD – April 15, 2014 – Tuesday

IMG_8022
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

IMG_8078
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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WOD – April 8, 2014 – Tuesday

IMG_8053
WARMUP

3 Minutes Jump Rope
CrossFit Dodgeball

SKILL
Hip And Shoulder Prep

WOD
20 Pull-ups
400M Run
21 Thrusters(95/65)
800M Run
21 Thrusters
400M Run
20 Pull-ups

RECOVERY
Roll Lats – 2 Minutes Per Side

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WOD – April 7, 2014 – Monday

IMG_8041WARMUP
500M Row
3 Rounds
10 Pushups
10 Squats
10 Bar Hang L-sits

SKILL
7×7 Box Squat @ 50% of 1RM
45 Second Rest Between Sets

WOD
9 Minute EMOM:
Row 5 Calories
5 Burpees

RECOVERY
PNF Hammies – 2 Minutes Per Leg

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WOD – April 4, 2014 – Friday

IMG_8039WARMUP
3 Minute Jump Rope
Burgener Warmup x3

SKILL
Hang Snatch Technique
Find 1RM Hang Snatch

WOD
7 Minute AMRAP:
2 Hang Snatch(95/65)
4 OHS
6 OH Lunges

RECOVERY
Bar Smash Shoulders/Roll Lower Back – 5 Minutes

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WOD – April 3, 2014 – Thursday

IMG_8025WARMUP
400M Run
3 Min Dodgeball
Pushups
Squats
Hollow Rocks

SKILL
Bench: 1-10-1-20-1-30
1 @ or close to 1RM
10 @ 70% of 1RM
20 @ 60% of 1RM
30 @ 50% of 1RM

WOD
Accumulate 100 Pushups – Start Each Minute With 5 Pullups

RECOVERY
Doorway Stretch – 5 Minutes

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