(240) 317-5303

Saturday May 5th

WOD:

“One tequila, two tequila, three tequila floor”

WOD 20:05

AMRAP 20

5 box jumps, 24/20

5 handstand pushups

5 power cleans, 135/95lbs

5, 1 arm thrusters right, 1.5/1 pood

5, 1 arm thrusters left, 1.5/1 pood

THEN 

5 seconds  to consume 1 Shot of tequila  

Happy Cinco de Mayo!

Friday May 4th

WOD:

200M Sprint

Rest 1 Minute

400M Sprint

Rest 2 Minutes

800M Sprint

Rest 3 Minutes

800M Sprint

Rest 3 Minutes

400M Sprint

Rest 2 Minutes

200M Sprint

THEN

Tabata abmat Sit-Ups

Wednesday May 2nd

“ABBATE”

1 Mile Run

21 Clean & Jerks (155/105)

800M Run

21 Clean & Jerks (155/105)

1 Mile Run

Tuesday May 1st

Skill:

Snatch Balance

:20 to build to a heavy 1 RM from the rack

WOD:

21-15-9

OHS

Burpees

L3: 115/85

L2: 95/65

L1: 75/55

Thursday May 3rd

Skill:

Pistols

CrossFit Baseline:

For time

500 Meter Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

ROMWOD

Monday April 30th

Skill:

TU/DU/SU

WOD:

21-18-15-12-9-6-9-12-15-18-21

Double Unders

Cals on Assault Bike

L3: RX

L2: DU / Cals on Rower/ 3:1 SU

L1: Cals on Rower/ 2:1 SU

Saturday April 28th

"Manion"

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

Take the back squats from a rack.

Friday April 27th

Skill:

Part A:  Supine Ring Rows

Part B: on High Rings Complete 10 Sets of:

1 Strict Pull Up

1 Toes to rings

1 Skin the Cat

Not for time / rest as needed between sets

WOD:

AMRAP 8

8 Pull Ups

8 T2B

8 Dips

Thursday April 26th

Technique:

Turkish Getups

Complete 10 reps (5 alternating on each arm), build in weight as form allows

Skill:

Romainian Deadlifts

5-5-5

WOD:

3RFT

400M Run

12 Bodyweight Deadlifts

Wednesday April 25th

Skill/Strength: 

In :15 build to a heavy complex of: 

Clean + 2 Front Squat 

WOD: 

25 Cal Row

30 Push Ups

21 Squat Cleans

25 Cal Row 

20 Push Ups

15 Squat Cleans

25 Cal Row 

10 Push Ups

9 Squat Cleans 

L3: 135/95 

L2: 115/75 

L1: 95/55