WOD Blog

Friday, November 15th

CrossFit

Push Jerk 4×6 @ 82.5%

3 Rounds on 2:30
10 Cal Row
15 Hang Power Snatch (95/65#)
AMRAP Bar Muscle-ups
30s rest between rounds

HIIT

100 Air Squats
90-sec Reverse Plank
80 Doubleunders or 160 Singles
70 Plank Hip Dips
60 DB Renegade Rows
50 Bulgarian Split Squats (R)
40 Star Crunches
30 DB Bicep Curls
20 DB Suitcase Squats
10 Uneven Pushups
  5 Burpees
10 Uneven Pushups
20 DB Suitcase Squats
30 DB Bicep Curls
40 Star Crunches
50 Bulgarian Split Squats (L)
60 DB Renegade Rows
70 Plank Hip Dips
80 Doubleunders or 160 Singles
90-sec Reverse Plank
100 Air Squats

Thursday, November 14th

CrossFit

3 Rounds
Run 800m
30 OH Squats (75/55#)
15 Ring Dips

HIIT

R1 – 5 reps each movement
R2 – 10 reps each movement
R3 – 15 reps each movement
R4 – 20 reps each movement
R5 – 25 reps each movement
R6 – 30 reps each movement

KB Swings
Goblet Squat
DB Single Arm Row w/bench or box

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3 Rounds
30 Plate G2OH
20 Plate Hops
30 Plate High Knees
20 Plate OH Squats

Wednesday, November 13th

CrossFit

Deadlift 4, 4, 4, 4, 4

AMRAP 8 Minutes
40 Double Unders
30 Air Squats
20 Push-Ups

HIIT

5 Pushups
40 Squats with Alt. Forward Kick
40 Side Lunges

5 Tricep Dips
40 Side Plank Hip Lifts
40 SL V-Ups

5 Pushups
40 Hip Bridges
40 Sumo Squats

5 Tricep Dips
40 Bike Crunches
40 Hollow Rocks

5 Pushups
40 Low Squat Hops
40 SL DL to Vertical Jump

5 Tricep Dips
40 Plank Jacks
40 Star Crunches

5 Pushups
40 Kneeling Medball Wall Balls
40 BOSU Mountain Climbers

5 Tricep Dips
40 Reverse Crunch
40 Leg Lifts

5 Pushups
40-second Low Plank
40-second Wall Sit

5 Tricep Dips

Tuesday, November 12th

CrossFit

3 Rounds
30 Wallballs (20/14#)
20 Burpees
15 Slam Balls (40/30#)
Rest 2:00

HIIT

1 Burpee – 10 Man Makers
3 Burpee – 6 Man Makers
5 Burpee – 5 Man Makers
6 Burpee – 3 Man Makers
10 Burpee – 1 Man Makers

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3 Rounds
1) Squat Jumps – Pushups
2) Box Jumps – Weighted DB Suitcase Lunges
3) Mountain Climbers – Bench Tricep Dips

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3 Rounds
1) 20 Hollow Rocks – 20 Weighted Suitcase Tucks
2) 1 min Plank – 40 Bicycles
3) 20 Supermans – 30 sec Side Planks

Monday, November 11th

CrossFit

DT
Five rounds for time of:
12 Deadlift (155/105#)
9 Hang Power Clean
6 Push Jerk

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 


HIIT


EMOM 12
50-sec Plank
8 Toes to Bar

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2 Rounds
600M Run
30 DB Thrusters

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AMRAP 12
20 Bench Back Extensions or GHD
20 Ab Mat Situps
4L OH DB Carry

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3 Rounds
500M Row/Ski/Bike/Run
80 Single-Unders