WOD 30/4

The Chief
3 minute AMRAP x 5
3 Power cleans (135/75)
6 Push ups
9 Air squats
1 min Rest

Post total rounds and reps to board.

White Board April 23 - 28

Saturday Chipper

5 tire flips w/ jumps
10 chin ups
20 broad jumps
30 air squats
40 sledge hammer swings
50m ladder
40 double unders
30 sit ups
20 mountain climbers
10 burpees
5 pull-ups

27/4 WOD

12 min AMRAP
2 Power cleans (135/75)
8 Toes to Bar

WOD 26/4

5RM DL (add 5lbs)

5RFT
Max Strict Pull Ups
200m Run
Post time and Pull ups to board.

Get excited for strict pull ups.

5 year old crushing strict pull ups... And yes, that is 30.  Yikes.

WOD 25/4

Max Handstand hold x 3
Skill: Cleaning up the Clean

Tabata:
Russian Twists
Double Unders

WOD 24/4

3x5 Backsquat (add 2.5/5lbs total)

10 RFT
10 KB swings (24/16)
5 Burpee Broad Jumps

WOD 23/4

Mon
Power snatch
5x3 (75% 2RM)

Low handle prowler relay
10 min (Weight at coach's discretion.) 
25m relay


Post number of relays to board

white board April 16 - 21

great job everyone!

Inspiration

Via Coach Matt, a great short video to inspire your weekend. Balance and, I think, insanity are the skills at work here.

WOD 20/4

Push Press
3-3-3

12min AMRAP:
3 Deadlifts (225/135)
20 Ab mat sit ups
250m Row

WOD 19/4

Max Rep Chin Ups x 3

10 min AMRAP
8 Box jumps (30"/24") *Mandatory Step Down.*
8 Hand Release Push Ups

WOD 18/4

Power Clean
3-3-3-3-3


300m Shuttle x 2
2 min rest between efforts.

Post fastest to board.

WOD 17/4

5 Rounds for total time:

Run 200m
10 Russian KB swings (32/24)
15 Burpees

Rest 2 min.

Helen on the 5th

Continuous running clock for 25 minutes.

At every fifth minute perform 1 round of Helen

400m Run

21 KB swings (24/16)

12 Pull ups.

Prowler Race

Prowler Race

10 min AMRAP
50#

*One rep is 50m
*Post team name and number of reps to board.

Pull ups, Front Squats

Max Strict Pull ups x 3
*Rest at least 1 minute between efforts
*If you need assistance use lowest band that you are able to complete 2 pull ups with.

Front Squat (135/95lb)
12-9-6-9-12
200m Run

*Post time to board.

Jumping and Jumping with weight

Max Box Jump Height

Power Snatch
2-2-2-2-2

*Goal is to increase weight ever set.
*Post max height and heaviest set to board.

Arm Burner

Back Squat 3x5
(increase by 2.5/5lbs total)

10 min AMRAP
5 Dips
5 Strict chin ups

*Post rounds completed to board.

9am & 6pm classes cancelled

The 9am and 6pm classes are cancelled from April 9 - April 21, Monday - Friday. 9am Saturday will continue as usual.

Power cleans, KB swings, Run

20 min AMRAP

5 Power cleans (135/95)

10 Kettle bell swings (24/16)

200m Run

*Post rounds completed to board.

Saturday Partner WOD

Teams of two

• 50m bear crawl complete together
• 50m lunge steps complete together

then take turns doing 5 burpee broad jumps around the tennis court and back to the 100m mark
finish with

• 50m lunge steps complete together
• 50m bear crawl complete together

Kettle Bell Floor Press, Thrusters and Farmer's Walk

WOD:

3 RFT

• 5 floor press w/kettle bells (20/12)
• 5 thrusters w/kettle bells (20/12)
• 100m farmer's walk (20/12)

then:

Backsquat

5-5-3-3-1-1-1+

Death by kettlebell and burpees

First minute, 1 kettlebell swing
Second minute, 2 burpees
Third minute, 3 kettlebell swings
Fourth minute, 4 burpees
Until you can't complete a round.

PR board for March.  Excellent work everyone.  Be sure to post your PR's to the April board, some of these are already old news.

Chin Ups and Rowing/Push Press

Strength/Skill:
3 attempts at max effort chin ups

WOD:

12 min AMRAP:

• 5 push press (115/75)
• 250 m row

Push Ups and 1/2 Gassers

If you did not do CF Total yesterday then do it today.  If you did do it yesterday then...

Strength/Skill:
Max effort push ups.

WOD:
Every minute on the minute for 12 minutes -

1/2 gasser

record fastest and slowest time to the white board.

Total

CrossFit Total

1 RM

*Back Squat
*Strict Press
*Dead Lift