"4-18-2014" WOD

Warmup

2 Rounds

Row 500m

WOD

5-10-15-10-5

Kneeling Jump Squat

Jumping Pullups

Reverse Burpee

American Kettlebell Swings

Abs

55 V-ups

75 Bicycles

55 Weighted Situps

75 Flutter Kicks

55 Toe Touches

75 Mountain Climbers

What is CrossFit?

"RUN DAY"

Focused Stretching

METCON

Run 2 miles

50 Air Squats

50 Hand Release Pushups

Abs

50 V-ups

70 Bicycles

50 Weighted Situps

70 Flutter Kicks

50 Toe Touches

70 Mountain Climbers

"Daniel" WOD

Warmup

60 "4 Count" Jumping Jacks

METCON

For Time:

50 Pullups

Run 400m

21 Thrusters @95/65lbs

Run 800m

21 Thrusters @95/65lbs

Run 400m

50 Pullups

Abs

45 V-ups

65 Bicycles

45 Weighted Situps

65 Flutter Kicks

45 Toe Touches

65 Mountain Climbers

"OMG AMRAP" WOD

Warmup

60 reps "4 Count" Jumping Jacks

100 Double Unders

WOD

EMOM for 3 Rounds 

Box Jumps @24/20"

Tire Flips

Band Assisted Ring Dips

Power Cleans @95/65lbs

Up-Downs

Air Squats @45/25lb Plate

Abs

40 V-ups

60 Bicycles

40 Weighted Situps

60 Flutter Kicks

40 Toe Touches

60 Mountain Climbers

"Them Dang Stairs" WOD

Warmup

2 Rounds

10 GHD Wall Ball Shots

Row 250m

METCON

3 Rounds For Time:

Run Stairs or 400m

15 Box Jumps

Run Stairs or 400m

15 Wall Ball Shots

Run Stairs or 400m

15 Toes to Bar

Abs

35 V-ups

55 Bicycles

35 Weighted Situps

55 Flutter Kicks

35 Toe Touches

55 Mountain Climbers

"Lift Ladder" WOD

Warmup

50 Feet Plate Overhead Walking Lunge

20 reps Sides to Sides

50 reps "4 Count" Jumping Jacks

WOD

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

Power Snatch @95/65lbs

Over Head Squat @95/65lbs

Thrusters @95/65lbs

Abs

30 V-Ups

50 Bicycles

30 Weighted Situps

50 Flutter Kicks

30 Toe Touches

50 Mountain Climbers