WOD
[ Workout Of The Day ]

23 APRIL 2018

CrossFit

Strength:
4 sets: building
Press Complex [8-10 min] 
Press+Push Press+Push Jerk Complex: 3+4+5 reps, unbroken 
F/L: 6x DB Strict Press + 6x DB Push Press unbroken; "

WOD:
AMRAP15 
15 Russian KBS S:70/53
15 Single Arm KBHang Power Clean [switch arm as needed] L: 10 Slam Ball
15 Single Arm KB Shouler to Overhead [switch arm as needed] L: 10x KB Push Press
rest 60 sec after each set

IGNITE

Workout:
EMOM 20

:40 Low Box Runners
:20 Headlock Squat / Side
:40 Lateral Box Runners
ME Slamball
Rest

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21 APRIL 2018

CrossFit

WOD:
In teams of 2; 
A. IN 10 min; build to a tough set of 10 reps of Strict Press; score is total weight combined; rest 2 min 
B. in 8 min; max cal Row; score total cals rest 2 min; 
C. in 6 min; max rep Wall Ball; score total reps rest 2 min 
D. In 4 min; max rep Strict Pull Up; F/L: Ring Row; rest 2 min 
E. In 2 min; max rep Burpee - both people can go together
1 pound on Strict press = 1 rep towards total

IGNITE

Partner Workout: AMRAP 20

PARTNER
100 Partner Ball Sit-ups
20 Burpees
100 Squats
20 Burpees
100 Torpedo Swings
20 Burpees
100 Slam Ball
20 Burpees
100 Ground to Jump Touch
20 Burpees

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20 APRIL 2018

CrossFit

Strength
Back Squat: In 12-15 minutes
Bouild to 10rm with 30X1
WOD:
FLIGHT SIMULATOR - Double Unders - 
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

or

"ANNIE"
WOD: 50-40-30-20-10
DU F/L: SU
USSU

IGNITE

Strength:
EMOM 8

8-12 Tempo Deadlift
1/2 Kneel Slamball :20 per side

Workout:
EMOM 12
20 Slamball / Plank Hold
20 Ball Toss/ Plank Hold
20 Alternating Ground to Shoulder / Plank Hold

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19 APRIL 2018

CrossFit

Strength:
4sets
3 Hang snatch + 3 OHS

Member WOD - The Thruster Mile- *Nate Lee
4rounds FT:
10 Thrusters #115/75
400m Run

IGNITE

Workout:
"Roxanne"
High Knees
Burpee on Roxanne
-rest 1 minute-
"Bring Sally up-
Squats & Holds
-rest 1 minute-
"Thunderstruck-
Burpee on thunderstruck
rest 1 minute
"Tubthumping"
Squat & Hold








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18 APRIL 2018

CrossFit

Strength:
A. 3-4sets
x10 Dual KB Deadlifts
2KB Overhead Carry x50meters
rest 60 seconds

B. WOD: "Elizabeth"
21-15-9
Power Clean
Ring Dips

C. Side Plank Test

IGNITE

Strength:
EMOM 8

8-10 Pike Compressions
10-15 Push-up

Workout:
AMRAP 12
3 Egg Roll
6 Push-up
12 Alt Plank Reach Back (r/l=2)
24 Jump Touch

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17 APRIL 2018

CrossFit

Strength:
A. In 10 min; build up to a 10RM OHS; should be 3-4 sets total - 

3sets
B1. Half kneeling bottoms up KB press x5 (21x1 Tempo)
B2. Chainsaw Row x10 
rest 60 seconds



WOD:
6 min AMRAP 
100m Run High Effort 
10x Single Arm Overhead KB Lunge [total steps]
10x Strict Pull-up 

IGNITE

Workout:
AMRAP 20

10 Front Squat
10 T2B
10 Box Jump
10 Alternating Single Arm Snatch

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