Tag

West University CrossFit

23 September 2017

23 September 2017 Warm-up:  Partner Warm-up: 10 Rounds:  10 DU Each (or 20 Singles), 5 Burpees Each (one person works, one person rests) WOD: Tag Team, One person Performs the following series, then the partner performs it. No breaking it up. One person working at a time. Each partner
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22 September 2017

22 September 2017 Warm-up:  Eastside Lap, Bear Crawl Length of Gym, 10 Push-ups Strength: Bench Press:  5X5 WOD: 5 Rounds for time: 5 Power Cleans:  (165/115) 10 Slam Balls (30/20) 50 Double Unders (50 Jumps or 100 Singles) Cool Down: 4 Rounds:  10 Sit-ups, 5 Super Mans  
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21 September 2017 – “Choose Your Own Adventure!”

21 September 2017 Warm-up:  2 Rounds: 500m Row, 10x Goblet Squat, 25m Walking Lunge, 10x 4ct, Mt. Climbers. Strength: Front Squat: 5×4- AHAP WOD: 5 Rounds for time: 200m Run to Audley or out back to the middle of the new building 10x Power Snatch (VariableO 10x Pull up Cool Down: Wall
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20 September 2017

20 September 2017 Warm-up:  400m Run, 2 Rounds: 12x 1 Arm KB RDL,  5x Burpee Broad Jump. Strength: Deadlift 5×4- AHAP WOD: 4:00 AMRAP: 15 Clean and Jerk (135/95) Row for max meters Rest 2:00 4:00 AMRAP: 20 Back Squat from ground (135/95) Row for max meters Rest 2:00 4:00 AMRAP: 25 Bur
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19 September 2017

19 September 2017 Warm-up:  2 Rounds: Block run, 15x Air Squat, 20x Jumping Lunge. Strength: Back Rack Lunge: 5×10 (5/R then 5/L- AHAP) WOD: 4 Rounds for time: Block Run 10x KB/DB Thruster (35/20) 10m Length of Gym Overhead KB Walk *No running or speed walking* 10x KB/DB Thruster (35/
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18 September 2017

18 September 2017 Warm-up: 800m Run to W Alabama, 21-15-9: Wall Ball, DB Clean and Jerk (light), Push up. Strength: Push Press: 5×4 -AHAP WOD: 15 min. AMRAP: 9-6-3: KB Swing (55/35) Toes to bar Box Jump after the set of 3, rest 0:30 Cool Down: 2 Sets: Tabata: Sit up, Tabata: Mt. Climb
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16 September 2017

16 September 2017
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15 September 2017

15 September 2017 Warm-up: Run Block, 21-15-9 Wallballs and Burpees, Run Block Strength: Clean (Squat, Power, However!) – 1-1-1-1-1-1 (20 Minutes Max) AMRAP 5: 5 Deadlifts (155/105) 3 Hang power cleans 1 S2OH Rest 3 min AMRAP 5: 10 Deadlifts (135/95) 6 Hang power cleans 2 S2OH C
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14 September 2017

14 September 2017 Warm-up: 10 Rounds:  10 DU (10 Singles), 5 Burpees/5 Burpee Broad Jumps every other round, Review Deadlift (Don’t drop Empty Bars) Strength: Deadlift: 5×5- AHAP. 5 Sets of 5 Reps at the SAME HEAVY WEIGHT. (20 Minutes Max) WOD: 20 Minute Cap, Complete However Po
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13 September 2017

13 September 2017 Warm-up: Eastside Lap, 1 Round: 25m Goblet Walking lunge, 20x Goblet Squat, 20x 4ct. Mt. Climbers. Strength: Front Squat: 5×5 AHAP. Same Weight for 5 Sets of 5. (Max 20 Minutes) Stamina (Don’t Post, Just for Reference): 1 Round, not for time: 800m Buddy Carry,
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