Tag: wod

17
Apr

Pullups and Stones

stones

 

10RM Back Squat, same weight as Monday

10@95%

10@90%

 

10RM Push Press, same weight as Monday

10@95%

10@ 90%

 

 

Then for Time:

20 pull ups
30 stones 115/65
20 pull ups

16
Apr

Power Cleans, T2B, Skill

 

Karlitire

Skill:

L-sit   2mins
Free standing Handstand   1 min
weighted plank   2 mins   45/25

*Work up to target time in each

Recovery wod:

*50% effort or heart rate around 110-130

5 Rds NFT
10 PC @50%
5 TTB no swing
10 Superman into hollow
10 windshield wipers on the ground
(lying on back, 90 degrees at hip, take straight legs from side to side.)

then:

row slow 1k

16
Apr

Back Squats, Situps, Russian Twists

Dallindudes

 

 

15 min to find 5 Rep Max Back Squat

Then:

Bottom Tabata Overhead Squats w/ a PVC pipe

*Have to hold in an active squat during the 10 second “rest”

Rest 30 Seconds

100 Weighted Situps 45/25

200 Russian Twists (Each time plate hits a side it counts as 1 rep)

*Partition as needed

Here is a youtube video.  It’s kinda cheesy, but what the heck.

https://www.youtube.com/watch?v=jM93aZ5gHJw) 

 

AWOD:

3x Max HSPU

Rest 90 Sec between each attempt

 

15
Apr

Muscle up, DU’s, HSPU

DallinDU2

 

3 Rounds NFT, 12 min cap

3-5 MU

30-40 DU

10 HSPU

*Quality reps not speed even if you don’t finish.

 

Strength:

High Hang Snatch
5×3 @ 90% of last week weight

 

AMRAP w/ rest

2 mins, 1 min rest

4 mins, 2 min rest

6 mins, 3 min rest

10 DU
15 sit ups
20 RKBS 70/53

*Pick up where you stop after each rest.

15
Apr

Ring Rows, Push-ups, Box Jumps

wornout

 

20 Burpees

400 m run

30-25-20-15-10-5

Ring Rows

Push ups

Box Jumps

Then:

400 m run

20 burpees

 

AWOD:

Find Heaviest 5 Rep Weighted Pull up

14
Apr

Wall balls, Weighted Lunges, Burpees

Acepull

 

*Last week of tens!

10RM Back Squat, add weight from last Monday

10 @ 95% of above max

10 @ 90%

 

10RM  Push press, add weight from last Monday

10 @ 95% of above max

10 @ 90%

 

3 Rounds EACH for time:

30 Wall balls

20 Weighted Lunges 95/65

10 Burpees over box 30/24

*Rest 90 seconds

RECOVERY:

400m walk

400 light jog

400m walk

 

14
Apr

Thrusters, T2B, Power Cleans

Vicki14

 

15 min to find Heaviest 2 Power Clean + 1 Cluster

 

Tabata V-ups

then right into:

3 Rounds

10 Thrusters 95/65

10 T2B

15 Power Clean 95/65

 

AWOD:

NFT

2 Rounds

30 GHD

20 Back Ext.

 

WOW:

Abbate

Run 1 mile

21 Clean and Jerk 155/105

Run 800 meters

21 Clean and Jerk 155/105

Run 1 mile

13
Apr

Rest Day

Rest Daystanding by bar

12
Apr

8am Max out

8am ONLY

Max out Snatch and C&J

3 misses for both

*That includes your warm attempts.

 

12
Apr

Double AMRAP

 

girls and sleds

10 min AMRAP

5 pull ups

10 Pushups

15 Squats

10 min AMRAP

5 HSPU

10 Pistols

15 Burpees

Contact Us:
Call Us P. (801) 900-3480
Email Us: info@crossfituv.com
Drop by:
376 Commerce Loop, Orem, UT 84058

CrossFit Journal: The Performance-Based Lifestyle Resource
CrossFit Utah Valley Design by AVANT Marketing Graphics