15th
5 RFT
Bike/Ski/Row 30/22 Calories
10 Bench Press 135/95
100m Dual KB farmers carry
Wod-CrossFit-Wednesday-04/14/2021
14th
TnG Deadlift
14, 12, 10, 8, 6, 4
– one set every 2:00
+
8 Min AMRAP
2-4-6-8-10 etc..
Burpee Box Jump; 24/20
** Perform 12 Alternating DB Snatches After Each Round
Comments
Wod-CrossFit-Tuesday-04/13/2021
13th
10 RFT
5 Power Snatch; 115/75
6 Burpee Over Bar
Run 100m
Comments
Wod-CrossFit-Monday-04/12/2021
12th
A. Back Squat; 5×5 @ moderate across
+
For Time;
5-10-15-20-25
Pullups
* 50 Dubs/100 Single Unders After Each Round
— Cash Out 800m Run
(RX+ Male Version)
3-6-9-12-15-
muscle ups
** 50 Dubs after each round
— Cash Out 800m Run
(RX+ Female Version)
2-4-6-8-10-
muscle ups
** 50 Dubs after each round
— Cash Out 800m Run
Comments
Wod-CrossFit-Friday-04/09/2021
5 Rounds
Run 200m
5 Front Squat 185/125
40 Air Squats
– rest 2 min bet sets
Comments
Wod-CrossFit-Thursday-04/08/2021
20 Min AMRAP
Row/Ski/Bike 10/8 Calories
12 Box Jumps; 24/20
7 Bench Press 135/95
Comments
Wod-CrossFit-Wednesday-04/07/2021
7th
TnG Deadlift
12, 10, 8, 6, 4, 2
– one set every 2:00
+
8 Min AMRAP
30 Dubs
15 Power Snatch 75/55
Comments
Wod-CrossFit-Tuesday-04/06/2021
6th
4 RFT
Run 400m
12 Thrusters 95/65 (RX+ (135/95)
18 T2B
+
NFT
40-30-20-10
Abmat Situps
** after each set perform 15 Bent Over Rows/Barbell
Comments
Wod-CrossFit-Monday-04/05/2021
A. Power Clean + Hang Power Clean; build to a tough in 12 min
** May Sub to EMOM x12 Min 2 Power Clean + 2 hang Power Clean
+
12 Min AMRAP
10 Burpees
15 Pushups
20 KB Swings; 53/35
Comments
Wod-CrossFit-Friday-04/02/2021
2nd
20 Min AMRAP
12 Pullups
100ft Walking Lunge
50m Single Arm OH KB Carry; 53/35
*50m right hand, 50m left hand
(RX+ Ring muscle ups 5/3)
Comments