March 21, 2018

Endurance:

With a 30 min running clock:

Death by burpee:

starting at 8 burpees add one each minute,

once done- take the remainder of the time find 10 rep max front squat

Main WOD:

3 sets:

8 bench press (AHAP)

shuttle sprint

(this is for quality not for time-rest as needed betwe...

March 20, 2018

Endurance:

8x200m sprint

Main WOD:

EMOM 12:

1) 6 weighted strict pull ups

2) 8 strict toe to bar

Annie' 50-40-30-20-10

sit ups/double unders

March 19, 2018

Endurance:

2k row,

200 double unders,

2 mile run for time

(45min cap.)

Main WOD:

Death by bear complex

(1 rep min 1, 2 reps min 2...) when athlete cannot complete reps,

straight into death by burpee starting at 8 reps

(30 min workout cap)

March 17, 2018

Main WOD:

Goat Day

March 16, 2018

Endurance:

For time:

50 cal bike,

40 toe to bar,

30 sand bag cleans,

20 sand bag FR lunges,

10 man makers,

800m run

Main WOD:

18.4 CrossFit Open Workout

TBA

March 15, 2018

Endurance:

2 x 1200m run

(rest 4 minutes between)

Main WOD:

800m run,

40 box jump overs,

20 sand bag cleans,

10 muscle ups

March 14, 2018

Endurance:

30 MIN EMOM:

1) 4 back squats 75-80%

2) 12 box jumps

3) 50 double unders

Main WOD:

power clean mechanics, watch catch

battery test:

8 minutes to find max power clean

(rest 5 min)

8 min AMRAP:

power cleans at 80% of max found

March 13, 2018

Endurance:

4x800m RUN

(rest as needed between)

Main WOD:

12 min AMRAP:

max wall balls,

every time you break 200m sprint

March 12, 2018

Endurance:

Every 3 minutes until failure:

200m sprint,

12 KB front squat,

18 KB DL (50/35)

Main WOD: 

Find 3 rep max bench,

2 sets max unbroken dips

Every 90 seconds for 8 rounds:

shuttle sprint on field

March 10, 2018

Main WOD:

Goat Day 

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