WODs

Saturday – May 12, 2018

Coach’s Choice
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Friday – May 11, 2018

CrossFit Open 14.1 10 Min AMRAP 30 Double unders 15 Snatches 75/55 B: 10 Min AMRAP 30 Double unders 15 Snatches 65/45 C. 10 Min AMRAP 60 Single unders 10 Hang snatches 45/35
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Thursday – May 10, 2018

3 Rounds Min 1: Row for calories Min 2 : DB Snatch 50/35 Min3: Wall balls 20/14 Min 4: rest B: Min 1 Row for cals Min 2 DB Snatch 35/20 Min 3 Wall balls 14/10 Rest C: Min 1 Row for cals Min 2 DB Snatch 25/15 Min 3 Wall balls 10/6
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Wednesday – May 9, 2018

Squat clean 1-1-1-1-1
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Tuesday – May 8, 2018

For Time 2 Mile Run 200 Double Unders 2k Row B: 1.5 Mile Run 150 Double Unders 1500m Row C. 1 Mile Run 100 Single unders 1000m Row
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Monday – May 7, 2018

4 RFT 400m Run 20 OHS 95/65 10 strict press 95/65 B: 4 RFT 400m Run 20 OHS 65/45 10 strict press 65/45 C: 3 RFT 400m Run 15 OHS 45/35 10 Strict press 45/35
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Saturday – May 5, 2018

Friday – May 4, 2018

3 RFT 600m Run 6 Ring Muscle-ups 6 Squat clean 155/105 Intermediate: 400m Run 6 Burpee Pull-ups (bar 6″ above fingertips) 6 Squat Clean 115/75 Beginner: 400m Run 12 Ring Rows 6 Hanging squat clean 65/45
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Thursday – May 3, 2018

10 Min AMREP 3 Box Jumps 24″/20 3 Deadlift 225/155 6 Box Jumps 6 Deadlift 225/155 9 box Jumps 9 Deadlift….. Continue adding 3 until 10 min is up For B and C versions use same rep scheme but reduce weight of DL and height of Box Jumps
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