5-1-18 WOD

Challenge

3X20

Front Rack Lunges

W/KB’s

L2/L1
5 RFT

9 box jump overs 30"/24" (hands and feet
must both touch the top of the box. No hip
extension needed)

7 KB thrusters (L1- kb front rack squats,
scale to goblet squats if needed)

5 Toes 2 Bar (L1- toes 2 wall)

(L1- scale box jump height)

4-30-18 WOD

Challenge

7X3

Push Press

Build to a feel good 3 - no loss of mechanics

L2

15 Min Amrap

200m Run

20 Ring Dips (L1 - Box Dip - Or Tricep
Pull downs w/ band)

200m Run

10 Strict HSPU (L1  DB Presses)

SAT WOD

Complete as many rounds as possible in 20 minutes of:

50 wall ball shots

50 double-unders

30-second handstand hold

50 double-unders

50-cal. row

50 double-unders

30-second handstand hold

50 double-unders

Men: 14-lb. ball to a 10-ft. target

Women: 10-lb. ball to a 9-ft. target

4-27-18 WOD

Challenge

Work up to a feel good heavy Hang squat clean

L2

9-7-5

Mu

Hang squat clean (around 80% of challenge)

L1

14min EMOM

Min 1- 5 pull ups

Min 2- 1 hang squat clean + 2 front squats

4-26-18 WOD

Challenge

5X5 weighted push ups

L2

3 ROUNDS

400m run

20 shoulder 2 overhead (95/65)

L1

10 min AMRAP

250m row

25 jump rope

15 Push press

4-25-18 WOD

Challenge

90 sec max burpee’s

L2/L1

Teams of 2

4000m row

Partner holds a plank (L1-plank from knees)

*partner must be holding a plank in order for
the other partner to row

4-24-18 WOD

Challenge
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell, Ab-Wheel Roll-Outs, or GHD Sit Up x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

WOD
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (choose a load you can aim for unbroken)

4-23-18 WOD

Challenge

Front Squat

5X5 work up to feel good heavy 5 set

L2

GI Jane

100 burpee pull ups for time

Guys-target bar height is 6 inches off reach

Girls-taget bar height is 4 inches off reach

Scale as needed

L1

GI Joe

50 burpee pull ups for time

Scale with burpee and a jumping pull up

20 min time cap

SAT WOD

Bring sally up back squat

Rx-135/95

Scale as needed, some may want to do this with
just and air squat

Run 1 mile

100 burpees

Run 1 mile

4-20-18 WOD

Challenge

Warm up to a heavy 3 rep deadlift

L2/L1

28 min EMOM (7rounds)

4 tall Box jumps

3 Deadlifts

40 sec Nose to wall handstand hold
(if this look like crap, work on reg handstand
hold) L1- use box
10 Bent over row

4-19-18 WOD

Challenge

Max unbroken Du’s

Take 10 min to establish todays max Du’s or take
10 min to work on jump rope skillz!!

L2

3 rounds

800m run

66 sit ups

L1

3 rounds

400m run

66 sit ups

4-18-18 WOD

Challenge

90 sec max wall balls

L2

100 overhead squats for time

Every time athlete breaks 10 toes 2 bar must be
completed before going back to the OHS.

RX-95/65

*scale the load so that you will not be doing any
smaller sets then 10’s

18 min time cap!!

L1

10 min AMRAP

10 front squats

10 toes to wall

*scale up if needed

4-17-18 WOD

Challenge

5x5 strict press

Warm up to a heavy 5, It is ok to add or take off
weight if needed

L2/L1

4 rounds

25 push ups L1-knee push ups

500m row

4-16-18 WOD

Challenge

10 min EMOM

3 hang power cleans

*warm up to heavy 3 rep to use in challenge

400m run buy in

5 rounds

12 DB deadlifts

10 DB single arm overhead stationary lunges

8 chest to bar pull ups

3 min nap buy out

SAT WOD

crossfit.com WOD from 3-28-18

Tama

For time:

800-meter single-arm barbell farmers carry, 45/35 lb.

31 toes-to-bars

31 push-ups

31 front squats, 95/65 lb.

400-meter single-arm barbell farmers carry, 95/65 lb.

31 toes-to-bars

31 push-ups

31 hang power cleans, 135/95 lb.

200-meter single-arm barbell farmers carry, 135/95 lb.

45 time cap

This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

4-13-18 WOD

Grace

30 clean and Jerks 135/95

Post WOD Challenge

7 min face up chinese plank

(heels on a box shoulder blades on a box, it is a good idea to put a pad under shoulders)

4-12-18 WOD

Challenge No challenge prep for WOD

3 rounds

800m run

50 wall balls

Post wod mobilize hips, quads, and glutes

4-11-18 WOD

Challenge

3 attempts

12’ shuttle run for time (2 matts)

Start at one end of a matt, run down (2 matts) touch the line with your hand, run back touch the start line with your hand, run back touch end line with your hand, run back accross start line to finish. (down and back twice) this is not the true shuttle run but what we will do with limited space!

24min EMOM (6 rounds)

mind 1- 12-16 Box jump overs 24/20

Min 2- 30-40sec Nose to wall HS hold

Min 3- 5-10 strict pull ups

Min 4- 3 power cleans (these will be performed as singles, focus on form: foot position, shoulder blades, tight core!)

4-10-18 WOD

Challenge

Straight leg deadlift

3X8  3 sec down, 3 sec up
(count for each other)

Stay lighter focus on flat back
and shoulder blades actively
pinching together

L2/L1

15 min AMRAP

20 Du’s (L1 scale: single unders)

20 sit ups

20 kb swings

4-9-18 WOD

Challenge

3 rounds

Max hanging L-sit (set a box under your heals of
a target height, then do not let your heels hit the
box, if possible)

SCALE: with bent knee (make sure to challenge
yourself, the less bend in your knee the more
challenging this will be)

10 bent over rows (focus on a good scapular position)

L2/L1

10 min AMRAP

16 Floor wipers

7 Burpee’s over bar

SAT WOD

CrossFit Linchpin’s WOD from 3-31-18

For time:

1.5 Mile run

100 Wall Ball Shots, 20/14

50 Burpees

25 Bar Muscle-ups (scale with c2b, then pull ups, then ring rows)

4-6-18 WOD

Challenge:

Burgener warm up

Main site WOD from 3-29-18

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

This progression of snatch variations should
prep you for some solid attempts at a 1-rep-max
squat snatch. Experienced lifters should try to
go heavy, while newer athletes should focus
on mechanics and worry less about adding weight.

Optional metcon

7min for burpee’s

4-5-18 WOD

Challenge:

100m broad jump for time

*jump from both feet landing on both feet, no stepping!

L2

3X 1 to 1 rest

800m run

L1

4X 1 to 1 rest

400m run

4-4-18 WOD

Challenge:

1 min Max burpees

Rest 2 min

1 min Max burpees

L2

Helen

3 rounds for time

400m run

21 kb swings 53/35

12 pull ups

L1

3 rounds

400m run

21 kb swings

12 ring rows/ or banded pull ups

4-3-18 WOD

Challenge:

N/A

L2/L1

24 min EMOM

Min 1: 10-12 shoulder 2 overhead (Straightset-able)

Min 2: 30 Du’s L1-singles

Min 3: 10-12 bent over rows (Straightset-able)

Min 4: 40 sec hollow rocks

4-2-18 WOD

Challenge:

Take 10 to 15 min

1 power snatch + 2 tepmo overhead squats
(slow lower, 3 solid seconds in bottom)

10 min AMRAP

10 burpee’s

10 wall ball’s