WOD

WOD2018-02-03T07:42:36-04:00

Weekly BURN Workouts: 4/22/19-4/26/19

Monday, 4/22/19:
EMOM x 24
minute 1 – :45 Row
minute 2 – :45 Russian KB Swings
minute 3 – :45 Burpees
minute 4 – :45 Feet Anchored Sit-Ups

Tuesday, 4/23/19:
AMRAP 5
30 Double Unders (sub 60 singles)
20 DB Push Press
10 Pull-Ups
rest 2:00 x 2 sets
+
5 minute clock (groups of 2):
Partner A: Ski 200m
Partner B: AMRAP V-Ups
rest 2:00
5 minute clock (groups of 2):
Partner A: Ski 200m
Partner B: AMRAP Push-Ups

Wednesday, 4/24/19:
On a 3 minute clock:
10/7 Calorie Assault Bike
15 Dumbbell Thrusters
AMRAP Box Jumps w/remaining time
rest 1:00 x 6 sets

Thursday, 4/25/19:
AMRAP 20
400m Run
7 Single Arm Hang Snatch/Arm
75′ Bear Crawl

Friday, 4/26/19:
Tabata:
Dbl DB Deadlift
rest 1:00
Dbl DB Power Clean
rest 1:00
Dbl DB Front Squat
rest 1:00
Dbl DB Devils Press

**Please note: workouts subject to change without notice.**

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Weekly CrossFit Workouts: 4/15/19-4/21/19

Monday, 4/15/19:
1000m Row
50 DB Box Step Overs @20″” (50/35)
500m Row
50 DB Front Rack Lunges (50/35)
1000m Row

Tuesday, 4/16/19:
A1. DB Push Press x 15 Reps, Rest 60 sec
A2. :30sec Max Chest to Bar Pull Ups , Rest 90 sec x 4 sets
+
3 Rounds
10 UB Shoulder to Overhead (135/95)
15 Burpees
rest 1m b/t sets

Wednesday, 4/17/19:
AMRAP 5
7 Power Cleans (155/105)
50 DU’s
Rest 2 min x 4 sets

Thursday, 4/18/19:
EMOM 30:
Min 1: 5-8 HSPU
Min 2: 3-5 MU
Min 3: 10/7 Cal AB

Friday, 4/19/19:
A. Deadlift
8-8-8-8-8
Rest 2 min between sets
+
EMOM 12
1 – 10/7 Cal Ski
2 – 10-12 Deadlifts (155/105)
3 – 8-12 Toes to Bar

Saturday, 4/20/19:
“Kelly”
5 Rounds
500m Run
30 Wall Ball Shots (20/14)
30 Box Jumps (24/20)
*35m cap*

Sunday, 4/21/19:
Teams of 3
For Time
210/150 Cal Ski Erg
150 Alt DB Snatch (50/35)
100 Burpee Pull Ups
*non working partners
– for Ski = Hold a Plank
– for Snatch = Sit Ups
– for Burpee Pull Ups = Mountain Climbers
*35 min cap*

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 4/15/19-4/19/19

Monday, 4/15/19:
EMOM x 12
odd – :40 Row
even – :40 DB Box Russian Step Ups
– rest 2 minutes –
EMOM x 12
odd – :40 Row
even – :40 Russian KB Swings

Tuesday, 4/16/19:
Every 4 minutes x 20 minutes
300m Run
12 Pull-Ups
12 Burpees
+
Core:
3 sets:
:30 V-Ups
:30 Side Plank R
:30 Side Plank L
:30 Rest

Wednesday, 4/17/19:
5 rounds:
2 minute clock:
Max Ski Erg Calories
– rest 1 minute –
2 minute clock:
10 DB Curl to Press
50 Single Unders
rest 1 minute

Thursday, 4/18/19:
5 rounds:
1 minute Row
1 minute Box Jump
1 minute Assault Bike
1 minute Mountain Climbers
1 minute Rest

Friday, 4/19/19:
AMRAP 20
15 Wall Ball Shots
10 Push-Ups
10 DBL KB Deadlifts

**Please note: workouts subject to change without notice.**

Weekly CrossFit Workouts: 4/8/19-4/14/19

Monday, 4/8/19:
AMRAP 10
500m Row
20 Hand Release Push Ups
-rest 2 minutes-
AMRAP 10
Run 300m
20 Alt DB Lunges @ 50/35

Tuesday, 4/9/19:
A1. Standing DB Arnold Press x 12 Reps (6/side) @2112 Tempo, Rest 60 sec.
A2. Inverted Barbell Row x 10 Reps, Rest 90 sec x 4 sets.
+
AMRAP 12:
10 Strict Pullups
10 HEAVY American Swings (70/53)
10 Box Jumps (30/24)

Wednesday, 4/10/19:
5 min clock:
50 Double Unders
20 Alt DB Snatches
10 Burpees Over DB
rest remaining time x 6 sets

Thursday, 4/11/19:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Clean- increasing weight each set to a tough single
*300m Run after each set of cleans*

Friday, 4/12/19:
A. Back Squat
8-8-8-8-8
rest 2m b/t sets
B. 30 sec Wall Ball Shots (20/14)
30 sec Box Jumps (24/20)
30 sec Rest
x 4 sets

Saturday, 4/13/19:
800m Run
into
10 Rounds
10 Handstand Push Ups
10 Alternating Pistols
into
800m Run

Sunday, 4/14/19:

*Groups of 2*

AMRAP 15:

30 Deadlifts (185/105)

20 TTB

*reps partitioned however*

-2 Min Rest-

AMRAP 15:

20 Devil’s Press (50/35)

30 Pullups

*reps partitioned however*

 

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 4/8/19-4/12/19

Monday, 4/8/19:
AMRAP 10
500m Row
10 Hand Release Burpees
– rest 2 minutes –
AMRAP 10
300m Run
20 Alt. Lunges (10/side)
*adding weight is optional.*

Tuesday, 4/9/19:
AMRAP 6
10 Pull-Ups
20 Box Jumps Jumps 24/20
30 Russian KB Swings
rest 2:00 x 3 sets

Wednesday, 4/10/19:
Tabata:
Double Unders
rest 1 minute
V-Ups
rest 1 minute
Ski Erg
rest 1 minute
DB Curl into Strict Press

Thursday, 4/11/19:
10 rounds:
:30 DB Power Cleans
:30 Mountain Climbers
:30 Air Squats
1:00 Rest after each round

Friday, 4/12/19:
Group 1:
EMOM x 10
:15 Max Effort Sprint on AB
– rest 2 minutes –
Group 2:
EMOM x 10
7 DB Thrusters
5 Burpees
*Partner Up and each person starts at different station.*

**Please note: Workouts subject to change without notice.**

Weekly CrossFit Workouts: 4/1/19-4/7/19

Monday, 4/1/19:
4 Rounds
500m Row
50 Double Unders
50 Air Squats
rest 2m b/t sets

Tuesday, 4/2/19:
A1. Alternating DB Strict Press x 16 Reps (8/side), Rest 60 sec
A2. :30s Strict Pullups
Rest 90 sec x 4 sets
+
3 min clock:
12/9 Cal AB
ME Accumulated Plank Hold
Rest 1 min x 4 sets

Wednesday, 4/3/19:
10 Power Snatches @ 95/65
15 Wall Ball Shots @ 20/14
rest 90s x 5 sets

Thursday, 4/4/19:
A. 30 Turkish Get Ups
B. EMOM 18
1 – Toes to Bar x 12-15 reps
2 – 3-5 Wall Walks
3 – 10/7 cal Ski Erg

Friday, 4/5/19:
A. Sumo Deadlift
8-8-8-8-8
rest 2m b/t sets
B. 3 Rounds:
400m Run
25 Russian KB Swings (53/35)
*13 min cap*

Saturday, 4/6/19:
3 Rounds
25 Chest to Bar Pull Ups
20 Hang Squat Cleans @ 135/95
15 Box Jump Overs @ 24/20

Sunday, 4/7/19:
AMRAP 20
300m Med Ball Run *together*
30 Alt. DB Snatch 50/35
50 Med Ball Sit Ups *together*

**Please note: workouts subject to change without notice.**

Weekly BURN Workouts: 4/1/19-4/5/19

Monday, 4/1/19:
6 rounds:
1:00 Row
1:00 Jump Rope
1:00 Air Squats/Jump Squat (alt. each round)
1:00 Rest

Tuesday, 4/2/19:
Assault Bike x 10 minutes
– rest 2 minutes –
AMRAP 10
6 Push-Ups
18 Russian KB Swings
12 (6/side) Single Arm Push Press/arm

Wednesday, 4/3/19:
3 minute clock:
20 Alt. DB Snatch
16 Wall Ball Shots
Max Box Jumps w/remaining time
rest 1:00 x 5 sets

Thursday, 4/4/19:
EMOM x 30
1 – 15 – 20 Sit-Ups
2 – :30 Handstand Hold
3 – :45 Ski Erg

Friday, 4/5/19:
500m Run AFAP
– rest 2 minutes –
Tabata:
Pull-Ups
– rest 2 minutes –
500m Run AFAP
– rest 2 minutes –
Tabata:
WTD Step Ups
– rest 2 minutes –
500m Run AFAP
-rest 2 minutes-
Tabata:
Burpees

**Please note: workouts subject to change without notice.**