WORKOUT OF THE DAY (WOD)

CrossFit

CrossFit

CrossFit Structured - WOD


Metcon (Time)


In Team of 3:

5k Row
1000m Farmer Carry (G/Y)
250 Meters Waiters Walk Left Hand (B/W)
250 Meters Waiters Walk Right Hand (B/W)
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CrossFit

CrossFit

CrossFit Structured - WOD


Metcon (Time)


Team WOD:

For time:
Medicine Ball (20/14)
800m Run
100 Pull-ups
100 Push-ups
100 KB Snatches (G/Y)
Med Ball (20/14)
800m Run

BK: (NoPartner)
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CrossFit

Sweat
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CrossFit Structured - Sweat


Metcon (AMRAP - Rounds and Reps)


8 RFT:
400 m
Wall Balls
Box Jumps

Teams of 2:

Alternate rounds till the team has completed all 8 rounds

Parter 1 Runs the 400 meters while partner 2 does:

AMRAP:
15 wall ball (20/15)
15 box jump (24"/20")

BK: (30"/24")

Score: Rounds + Reps
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CrossFit

Olympic Weight lifting
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CrossFit Structured - Olympic Lifting


Weightlifting

3-Position Power Snatch


6 sets

1 Power Snatch (Pocket)
+
1 Power Snatch (Knee)
+
1 Power Snatch (Floor)

Weightlifting

Drop Snatch (3-3-3-3-3)


(AHAP)

Weightlifting

RDL (5-5-5-5-5)

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CrossFit

CrossFit

CrossFit Structured - WOD


Metcon (No Measure)


Accessory work:

50 Band pull aparts

Then….

4 x 10 BB rollouts

Blake (Time)


4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here
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CrossFit

Gymnastics Upper Body

CrossFit Structured - WOD


Metcon (Weight)


ME UpperBody:

Weighted Strict Ring Dip 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Metcon (Time)


For time:
30 Double Unders
21 Back Squats, 115/75 lbs
30 Double Unders
18 Back Squats, 115/75 lbs
30 Double Unders
15 Back Squats, 115/75 lbs
30 Double Unders
12 Back Squats, 115/75 lbs
30 Double Unders
9 Back Squats, 115/75 lbs
30 Double Unders
6 Back Squats, 115/75 lbs
30 Double Unders
3 Back Squats, 115/75 lbs

BK: (135/95)
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CrossFit

CrossFit

CrossFit Structured - WOD


Metcon

Metcon (Time)


In Team of 3:

5k Row
1000m Farmer Carry (G/Y)
250 Meters Waiters Walk Left Hand (B/W)
250 Meters Waiters Walk Right Hand (B/W)

(All Athletes must stay together during the KB portion of the workout)
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CrossFit

CrossFit
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Announcements


Close Easter Sunday! Enjoy time with family and friends

CrossFit Structured - WOD


The Seven (Time)


7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
135/95
245/185
R/G
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CrossFit

CrossFit

Announcements


Close Easter Sunday! Enjoy time with family and friends

CrossFit Structured - WOD


Metcon

Metcon (Time)


With a partner
30-20-10 of:
Thruster (95/65)
Pull-ups

Then…….

30-20-10 of:
Deadlift (225/155)
Handstand Push-up

Partner 1 works for 1 min, Partner 2 works for 1 min, keep alternating this until complete.
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