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Wednesday, April 8 2020

CrossFit WOD: AMRAP 35 

400m Run 

10 Burpees 

20 Push-ups 

30 KB Swings

40 Goblet Lunges 

50 Weighted Sit-ups 25/15 

DB WOD: AMRAP 20

20 DB Rows

30 DB Walking Lunges 

40 DB Front Squats 

50 DB Sit-ups 

Body Weight Workout: AMRAP 18

10 Double Burpees 

20 Pike Push-ups 

30 Side Bridges (15 per side) 

40 Mountain Climbers

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Tuesday, April 7 2020 

Strength: Jerk (from the floor) 

5 Sets of 3 reps (climbing) 

Superset with a 45 second Wall-sit 

DB/KB Strength: 5 Sets of 

12 DB Front Squats 

8 DB Push jerks 

6 DB Hang Cleans 

3 DB Thrusters 

*Try to go unbroken for as many sets as possible. 

CrossFit WOD: “DT” 

5RFT

12 Deadlifts 155/105

9 Hang Power Cleans 

6 Push Jerks 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

L3: 135/95

L2: 115/75

L1: 95/65

DB WOD: For Time 

5RFT

5 Devil Press 

10 Floor Press 

25 Double-Unders 

Body Weight Workout: Grab a broom stick or Swiffer For Time 

25 Broomstick Back Squats 

25 Broomstick Front Squats 

25 Broomstick Thrusters 

25 Burpees

400m Run 

25 Burpees 

25 Broomstick Thrusters 

25 Broomstick Front Squats 

25 Broomstick Back Squats 

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Monday, April 6 2020

Strength: Back Squat

6 Sets of 6 reps @ 75%

Superset… with 10 Romanian Deadlifts 

DB/KB Complex: 5 Sets of 

20 Goblet Lateral Lunges 

20 Single leg Split Squats (10 per leg) 

10 Dead Bugs  

Body Weight Core: 5 Sets 

20 Toe Touches 

20 Side Bridge (10 per side) 

20 Reverse Sit-ups 

WOD: EMOM 20

1)10 Front Squats 

2)30 Hollow Rocks 

3)15/12 Cal Row/Bike/Ski 

4)5 Thrusters

DB/KB WOD: EMOM 20

1)15 Goblet Squats

2)30 Hollow Rocks 

3)15/12 Cal Row/Bike/Ski (200m Sprint) 

4)10 Single Arm DB/KB Push Press (5 per side) 

Body Weight WOD: EMOM 20

1)20 Jump Squats

2)30 Hollow Rocks 

3)15/12 Cal Row/Bike/Ski (200m Sprint) 

4)10 Jumping Lunges

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Saturday, April 4 2020

SWEAT: For Time 

1 Mile Run 

Then…

10-9-8-7-6-5-4-3-2-1

Thrusters 

Bent Over Rows 

Lateral Bar Over Burpees 

Then…

1 Mile Run 

DB WOD: SWEAT: For Time 

1 Mile Run 

Then…

10-9-8-7-6-5-4-3-2-1

Thrusters 

DB Renegade Rows. (10,9,8,7,6...etc per side) 

Lateral Burpees over the DB

Then…

1 Mile Run

Body Weight Workout: For Time

1 Mile Run

20-18-16-14-12-10-8-6-4-2

Jump Squats 

Tuck ups

Burpees to a target 

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Friday, April 3 2020

Strength : “Flex Friday” 

4 Sets of

12 Curls (3 seconds up, 3 seconds down) 

12 Dips of a bench or chair 

Rest 1 minute 

WOD: 2 Rounds For Time 

50 Hip Thrusts 135/95

100 Double-unders 

50 Diamond Push-ups 

100 Double-unders 

DB/KB WOD:2 Rounds For Time 

50 DB/KB Hip Thrusts 

100 Double-unders 

50 Diamond Push-ups 

100 Double-unders 

Body Weight WOD: 2 Rounds For Time 

100 BW Hip Thrusts 

100 Double-unders 

50 Diamond Push-ups 

100 Double-unders

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Thursday, April 2 2020 

Strength: Deadlift

5 Sets of 2 reps climbing 

WOD: 5RFT

30 Cal Row/Bike/Ski (400m Run) 

20 Push Press 

10 Deadlifts (same weight as Push Press) 

DB/KB WOD: 5RFT

30 Cal Row/Bike/Ski (400m Run) 

20 DB/KB Push Press 

10 DB/KB Deadlifts (same weight as Push Press) 

Body Weight WOD: 5RFT

30 Cal Row/Bike/Ski (400m Run) 

20 Pike Press of a Bench or step)  

10 Alt. V-ups

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Tuesday, March 31 2020

Don’t forget to put your score in Sugar WOD. 

Strength: Hang Power Clean Complex

5 Sets of 3 Hang Power Cleans + 2 Front Squats + 1 Push Jerks (climbing) 

• If you don’t have a barbell. 

Strength: 5 Sets 

10 DB Row per side

Superset with 12 Skull Crushers 

WOD: AMRAP 3

3 Hang Power Cleans 135/95

6 Deadlifts

9 Sit-ups 

Rest 1 minute, repeat for 5 rounds  

Don’t have a barbell? No problem!

DB/KB WOD: AMRAP 3

3 DB Hang Power Cleans 

6 DB Deadlifts 

9 Sit-ups 

Rest 1 minute, repeat for 5 rounds  

Don’t have DB’s or KB? No problem!

Body Weight WOD: 

AMRAP 3

3 Mountain Climbers (R/L=1) 

6 Russian Twist (R/L=1)

9 Sit-ups 

Rest 1 minute, repeat for 5 rounds  

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Monday, March 30 2020

You can substitute any movement if you don’t have the right equipment. If anyone has questions on what to substitute with, form, and/or technique, please do not hesitate to ask. You can even send me a video of your lift or movement and we can work together! .

Core: TAbata 20 seconds on, 10 seconds off for 8 rounds of each movement

Sit-ups

Leg Raises

Toe Touches

Strength: Back Squat 

5 Sets of 10 reps with a 4 second decent 

Don’t have a bar or squat rack

Goblet Squat or grab an odd object 

5 Sets 20 reps with a 3 second decent 

WOD: AMRAP 20

5 HSPU or Pike Press

10 Pistols (scale to lunges)

15 Goblet or Air Squats 

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Wednesday, March 25 2020

Strength: 18 minutes to complete 4-5 Sets 

5 Deadlift (climbing)

Immediately into...

75 Double-unders 

Rest 90 seconds after each set

WOD: For Time 

50-40-30-20-10

DB/KB Lunges 

25-20-15-10-5 

Push Press 95/65

No Equipment… NO Problem!

Body Weight Workout 

WOD: For Time 

50-40-30-20-10

Walking Lunges 

25-20-15-10-5 

Pike Press (feet elevated) 

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Tuesday, March 24 2020

Strength: Hang Power Clean + Front Squat Complex

Every 2 minutes for 18 minutes 

3 Hang Power Cleans + 2 Front squats Climbing 

Or 

Core: 3 Sets 

30 Russian Twist (R/L= 1 rep)

30 Reverse Sit-ups

30 KB Side Raises 

WOD: 5RFT

25 Russian KB Swings 

400m Run/ 500m Row Cal Row/Bike/ Ski

20 KB Push Press (10 per side)

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Thursday, March 19 2020

Strength: Back Squat

5 Sets of 5 @ 65%

WOD: For Time

150 American KB Swings

*every minute on the minute complete 7 Push-ups

You can sub out KB Swings for DB Snatches. Grab a back pack and use it as a KB. 

Body Weight Workout: AMRAP 3 

3 Tuck Jumps

6 Pike Push-ups

9 Sit ups

Repeat for 5 round. 

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Wednesday. March 18 2020

Strength: Clean Complex 7 sets climbing in weight:

2 Hang Squat Cleans

2 Front Squats 

2 Front Rack Lunges 

Option 1 WOD: 5RFT

200m Run

10 Hang Power Cleans (Don’t have a bar? Use DB,Sand bag, Back pack)

20 Mountain Climbers

Option 2: 5RFT

200m Run

7 Burpee Broad Jumps

20 Mountain climbers