AMRAP 12
Pre WOD For 20 min work on push jerk and split jerk technique . WOD AMRAP 12 10 push press 95/65 8 jumping lunges 6 pull ups Post WOD Practice handstands
Read moreCrossfit Total
Crossfit Total In 60 minutes find a 1 rep max for strict press, back squat and deadlift
Read moreThe Girls of Crossfit- Day 6
Pre WOD Front Squats 5 x 3 WOD “Fran” Three rounds, 21-15- and 9 reps, for time of: 95/65 pound Thruster Pull-ups Post WOD Josh’s choice
Read moreThe Girls of Crossfit- Day 5
Pre WOD Strict press 5 x 3 WOD “Grace” For time: 30 reps Clean and Jerk (135/95) Or “Isabel ” For time: 30 Reps Snatch (135/95) Use 95 pounds, 65 pounds or PVC as needed.
Read moreThe Girls of Crossfit- Day 4
Pre WOD Deadlifts 4 x 3 WOD ” Diane” 21-15-9 Deadlifts 225lbs HSPUs Post WOD Grip training
Read moreThe Girls of Crossfit- Day 3
Pre WOD Back squat 5 x 3 WOD “Karen” For time: 150 Wallball shots, 20 /14 Pre WOD Paleo chair
Read moreThe Girls of Crossfit- Day 2
Pre WOD Power snatch 5 x 3 WOD “Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups Post WOD Ab work : coach’s choice
Read moreThe Girls of Crossfit – Day 1
Pre WOD Clean and jerk 5 x 3 WOD “Nasty Girls” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang Power Cleans (135, 95) Post WOD To be determined
Read moreSlam It Home
Pre WOD Strict press 4 x 8 Strict chin ups 4 x 10 WOD 6 rounds for total reps 1 minute push press 135/85 1 minute slammers 30/20 Post WOD 75 heel 2 heel sit ups
Read moreDon’t Let Go
Pre WOD Take 20min to find a 2 rep thruster max. WOD For 8 minutes do as many thrusters as possible. Each time the bar touches the Floor there is a 5 burpee penalty. Your score equals total thrusters completed. Post WOD Plank holds
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