Month: April 2015

WOD – 1st May 2015

Warm up CrossFit warm up   Skills Push press Ring dips   WOD – Two rounds for time 160 Double unders 40 Push press – 105/65lbs 20 Ring dips – strict   After bash 3 rounds of Hollow rock hold for 30 seconds 7 Buprees 6” jump —– Stretch

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WOD – 29th April 2015

Warm up 3 rounds of 5 Burpees, 10 Lunges, 15 Sit ups Skills Deadlfits WOD – for time 21-18-15-12-9-6-3 reps for time of: Deadlifts -135/95lbs Pike sit ups – weighted – 15/10lbs Back extn After bash Max height box jump (in 5 attempts) Stretch

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WOD – 28th April 2015

Warm up Dynamic warm up Skills Shoulder press / back squats WOD – AMRAP in 20 minutes (DU- Cindy) 5 Pull ups 10 Push ups – HR 15 Back squats – 45/53lbs 20 Double unders   After bash Core attack Stretch  

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WOD – 28th April 2015

Warm up 5 minutes jump rope 21-15-9 reps of Squats Push ups Sit ups Skills Power snatch WOD – 1 Power snatch 3-3-3-3-3 WOD -2 (Bench mark WOD – RANDY) For time 75 power snatches with 75lbs After bash Mobility

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WOD – 25th April 2015

Warm up 3 rounds of 5 pull ups 10 bench dips 5 burpees 10 Sit ups Skills Wall ball shots WOD – 5 rounds for time 30 Double unders / 90 single unders 20 Wall ball shots – 20/14lbs After bash Active hang on pull ups bar 30 sec on 30 sec off Stretch

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WOD – 24th April 2015

Warm up Jump rope -5 mins 2 rounds of barbell warm up Skills Front squats Heavy thrusters (from the rack) WOD – 1 ( PR DAY) Front squats 3-3-2-2-1-1-1 WOD – 2 Heavy thrusters 3-3-2-2-1-1-1  After bash Kipping pull ups Stretch

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WOD – 22nd April 2015

Warm up 3 rounds of 25 Jump jacks 25 high knees 25 butt kicks Skills All WOD – 5 rounds for time 5 Hang squat clean – 95/65lbs 10 Chest to bar pull ups 20 Wall ball shots – 20/14lbs After bash L-sit for 90 seconds Stretch

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