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Saturday May 19th

Partner WOD

Teams of 3

4 RFT

150 DUs

60 KBS 1.5/1

45 GHD SU

30 Burpees

15 Tire Flips

3 Rope Climbs

1 partner works at a time – all reps must be split evenly.  Teams must stay together during the WOD.  (Ex.  Partner 1 does 5 tire flips and must remain with the team until all 15 tire flips are complete.  As a team, they move on to rope climbs.)

Wednesday May 16h

WES

For Time

800 meter Run (with 25/15 lb Plate)

Then:

14 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20 in)

3 Cleans (185/135 lb)

Then:

800 meter Run (with 25/15 lb Plate)

Tuesday May 15th

Front Squats

2-2-2-2-2-2-2-2

with a rep scheme of 3-2-1

3 Seconds on the descent

2 seconds pause at the bottom

1 second on the ascent 

Monday May 14th

Strength:

Deadlift

7-7-7-7

WOD:

AMRAP 12

6 DL 

12 Wall Balls

18 Bar Over Burpees

L3: 275/205

L2: 225/175

L1: 185/125

Saturday May 12th

WOD:

'31 Heros'AMRAP (with a Partner) in 31 minutes

8 Thrusters (155/105 lb)

6 Rope Climbs (15 ft)1

1 Box Jumps (30/24 in)


Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a plate (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the plate, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

Friday May 11th

WOD:

1 Mile Run

Then

CrossFit Open 12.1AMRepsAP in 7 minutes 

Burpees

This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Thursday May 10th

WOD:

3 Rounds – 6 Minutes each round

400 meter Run (2-minute cap)*

Then:

1 minute Max Pull Ups
1 minute Max Deadlifts (185/155)
1 minute Max Lateral Burpees
1 minute Rest

The run must be completed each round, but only up to 2 minutes are allowed before the pull-up time begins. If athlete completes the run in under two minutes, athlete may do extra pull-ups (extra reps count toward the total score). If a run takes over 2 minutes, athlete gets less time for the next movement.

Wednesday May 9th

WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps 
Back squat 1-1-1-1-1 reps

Increase the load on each rep.