Chicken of the Cave

Main – CrossFit

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Warm-up

Sally (No Measure)

Who is Green Sally? try a weighted version. 135/95?

Weightlifting

Back Squat (Widowmaker)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Amrap
50 Box Jumps 24/20 (+30/24)
40 Hand Release Pushups
30 KB Swings 53/35 (+70/53)
20 Burpees
10 OH Squats 75/55 (+95/65)

Uplifting Humpday


Main – CrossFit

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Warm-up

INVISIBLE FRAN (Time)

21-15-9
PVC THRUSTERS
PVC PULLUPS

Weightlifting

Deadlift (Get a Clean set of Heavy 5)

Metcon

Metcon (Time)

RX
21-15-9
Deadlifts 185/135
Ring Rows
Ring Dips

RX+
9-7-5
Deadlifts 225/155
Muscle Ups

Cool Down!

Spend Time Practicing
Lever Holds
Planks
Hollow body Holds

Delt With It


Main – CrossFit

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Warm-up

Warm-up (No Measure)

Light DU work
20 Side to Side Pushups
20 Air Squats
20 sec plank hold
Row 500

Weightlifting

Shoulder Press (Work to a heavy triple. STRICT)

Metcon

Metcon (Time)

Buy In: 10 HSPU

9-15-21
Push press from floor 95/65 (+115/85)
Wall Balls 20/14

* Between each round kick up into 1 Freestanding Handstand.

Cool Down!

Airdyne 40 Cal

A COMPLEX COMPLEX

Main – CrossFit

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Warm-up

Warm-up (No Measure)

400m Run
Row 500
20 Ring rows
20 Pushups

Metcon

Metcon (AMRAP – Reps)

18 MIN AMRAP
two teams competing.

alternate every 3 minutes between a
Burpee/Pullup/Toes to Bar Complex
and a mini WOD of
25 Double unders and
max effort Med Ball Clean WallBalls

at the 18 Min mark grab a 40# Dumbell and have your team run a 200m relay for the finish.

*Score is all reps except double unders.
Add your teams scores for a final score.

Air Force Friday


Main – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m
Double Under Practice
Air Dyne Sprint for 15 Cal

Skill Work

Warm up the barbell movements in the wod.

Metcon

Metcon (Time)

Air Force
20 Thrusters 95/65
20 SDHP 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

The Athlete must perform 4 Burpees every minute on the minute until completion.
Includes begining the workout with 4 burpees. If mid rep then you may finish the 1 rep and then start burpees. Peace be with you.

Air Force Friday


Main – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Run 400m
Double Under Practice
Air Dyne Sprint for 15 Cal

Skill Work

Warm up the barbell movements in the wod.

Metcon

Metcon (Time)

Air Force
20 Thrusters 95/65
20 SDHP 95/65
20 Push Jerks 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65

The Athlete must perform 4 Burpees every minute on the minute until completion.
Includes begining the workout with 4 burpees. If mid rep then you may finish the 1 rep and then start burpees. Peace be with you.

WOD 4/10/14

Main – CrossFit

We will NOT be at the GYM. We are meeting at the Michael J Tighe Park from entrance on Jackson Mills Rd.

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Warm-up

DROM (No Measure)

Head
Shoulders
Arms
Twist
Waist
Kick
Knees
Ankles
Scorpion
Cobra
Down Dog
Samson Stretch
Overhead Squat

Metcon

5k Run (Time)

Max Effort 5k Run
YES! Put your times into the modify app!
we will be doing this again as a destination WOD and would love something to compare it to!