August 31

https://hotshots19.crossfit.com/

Thursday WOD

Nancy 

5 RFT 

Run 400

15 OHS (sub FS)

Tuesday 7-23-13

wod at 5:15 am

warmup however you like. hit it all.

From Crossfit Mayday, with a slight mod on the deads...

DL 5-3-3-1-1-1

3 Rounds of 5:00 AMRAP w/ 1:00 rest between each round.
3 Hang Power Cleans (135/95)
6 Burpees
9 Air Squats

Monday work

515 am

Warmup with squats, pulls & pushes. 

BS 3-2-1 x3

(From crossfit mayhem: "You do 3 sets of 3-2-1 reps at the same weight. You start at 75% of your 1RM. Each week you add 5# and do the same thing, until you can no longer successfully complete the reps.

You rest in between rep sets and full 3-2-1 sets. About 30-45 seconds between the reps. 45-1min between the sets. All reps are done without putting the bar down (so all 3, then rack it, then 2, then rack it, then 1, then rack it and then rest and begin a new set")

Tabata this (rest 1 min between each)

High pulls (kb or barbell)

Squats

Double kb cleans

Kb press (alternate sides)

Planks

Friday Funtime

Push press 2-2-2-2-2-2

Thursday thriller

515 am

50 squats (knees back, chest up)

20 pushups

10 walking lunges 

20 wallballs

10 kb cleans (total)

BS 1x20

AMRAP 15 min

10 pushups

8 kb c&p

6 medball cleans

4 kb high pulls

2 DEEP ring dips

Wednesday

Warmup with some kbs, a rope climb or two & a TGU or two

For 10 min:

Every even min double kb clean & press OR pc & pp x3

Every odd min double kb FS x3

21-15-9

Kbs

Pullup

Saturday misery

Today's evolving work

July 4 WOD

It's a firecracker...

Tuesday 070213

3x:

5 Chin-up leg raises

5 ring dips

5/5 kb thrusters

5 min bridgework

20/20 kb snatch

5 min TGU 

25/25 kb snatch

5 min 1 arm ring row curls

30/30 kb snatch

Monday, Monday

3 TGU 

9 T2B

12 medball cleans

Work: 

AMRAP 

200' double rack lunge walk

25 flutter kicks

Run 400

Wednesday WOD

You're welcome. 

Father's Day WOD

Warmup however you like

For time:

50 HPC 135#

50 kb stepup thrusters

Thursday 061313

Today's WOD is on the board. 

I took a day off from heavy stuff, add a heavy set or two of a strength movement if desired. 

Monday 061013

2x3 warmup sets DL 

DL 1x5

AMRAP 15 min

5 Pullups

10 Kb jerks R

5 pullups

10 kb jerks L

Thursday WOD

Warmup

2/2 TGU 

12 medball cleans

5/5 kb press

Work

6 RFQ (rounds for quality)

25 double kb cleans OR HPC 

100 sprint/100 jog/100 sprint/100 jog

Tuesday WOD

warmup 
run 400
with light kb 8/8: clean, squat, (pause) press, hold a 5 count, reverse TGU on last rep, TGU into other side

FS 5x2

Cindy
AMRAP 20 min
5 pullups
10 pushups
15 squats

Friday Funtime

bridge holds, plankeroos, HLR 

Then

Run 400

100 swings

Run 400

100 pushups

Run 400

100 kb cleans

Wednesday WOD

Running Jackie 

Warmup however you like

For time:

Run 1600

45# thruster (barbell or kb) 50 reps

30 pullups

Bonus round: half running Jackie 

Tuesday 5:15 am

MP 3x4

C&P ladders

5x1-5

1 pullup ladder (1st set 2 reeks short if failure then back down to 1 w/ little rest b/t sets)