"OUCH" WOD

Warmup

Row for 2 minutes

WOD

4 rounds for Time:

10 Burpees over Box

10 Ring Assisted Pistol Squats

10 Barbell Rollouts

Abs

25 V-Ups

45 Bicycles

25 Weighted Situps

45 Flutter Kicks

25 Toe Touches

45 Mountain Climbers

CrossFit and Autism: Walking out With a Smile

"Ferdinand" WOD

Skill

Rope Climb Progression

WOD

4 rounds For Time:

10 L-Sits

10 Body Burpee Blasters

10 Ball Slams

10 Box Assisted HSPU

Abs

15 V-Ups

35 Bicycles

15 Weighted Situps

35 Flutter Kicks

15 Toe Touches

35 Mountain Climbers

"Abbate" WOD

Warmup

100 Double Unders

50 "4 Count" Jumping Jacks

METCON

For Time:

Run 1 mile

21 Clean and Jerks @155/125lbs

Run 800m

21 Clean and Jerks @155/125lbs

Run 1 mile

30 Day Ab Challenge

10 V-Ups

30 Bicycles

10 Weighted Situps

30 Flutter Kicks

10 Toe Touches

30 Mountain Climbers

"Not Too Much" Partner WOD

Strength--Heavy

 5x5 reps

 

Deadlifts @155/115lbs up till Max

Partner WOD

For Time:

**Partner #1 will perform exercise and Partner #2 will be doing Wall Ball Shots.  (the amount of reps is a team total.  So if #1 can only do 15 of the 40 reps, #2 jumps in and keeps going from that point).**

40 reps 1 Armed Kettlebell Overhead Squats @35/25lbs

40 reps Chest to Bar Pullups

40 reps Shoulder to Overhead @135/115lbs

6 Minute Ab Workout

"Rotate each 30 seconds"

Plank

Heel Touch

Pull-Ins

Mountain Climbers

Lying Plank

Leg Raises

Side Plank (L)

Side Plank (R)

V-Ups

Russian Twist

Kick Backs (L)

Kick Back (R)

"Hotel Hell" WOD

Warmup

100 Double Unders

40 "4 Count" Jumping Jacks

WOD

100 Hang Squat Clean Thrusters @35/25lb Dumbbell

"At every minute perform 5 Burpees"

Cashout

3x250m Row

"Don't Stop Lifting" WOD

Strength

5x5 Clean and Jerk @135/115lbs

WOD

4 rounds For Time:

20 Pace Walking Overhead Plate Lunge @45/25lbs

15 Squat Cleans @135/115lbs

20 Ring Pushups

Cash Out

30 GHD Situps

30 Hip Extensions