CrossFit BWI Blog

Tuesday WOD

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TUESDAY WOD

Metcon (3 Rounds for reps)

3 min max effort assault bike cal

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9 min rest/handstand walk skill work

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3min row max effort

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9 min rest / max height box jump skill work…

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Monday WOD

MONDAY WOD

Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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Sunday WOD

SUNDAY

Metcon (4 Rounds for reps)
“Around the World”
4 sets
1 min row
1 min single unders
1 min run
1 min bear crawl
1 min assualt bike
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Saturday WOD

SATURDAY

Fitness

Metcon (Time)
4 Rounds
Run 400m
10 power snatch 75/55
15 abmat sit-ups

Performance

Metcon (Time)
4 Rounds
Run 400m
10 power snatch  115/75
10 GHD situps
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Friday WOD

FRIDAY WOD

Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees

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Thursday WOD

This way to fancy
This way to fancy

THURSDAY

Fitness

Push Press (20 mins to build to 3 RM)

 

Metcon (Time)

3 Rounds For time

6 TGU (alt arms)

10 pullups  (4 negatives/10 ring rows)

10 double unders (30 sec of attempts)

**no bands

Performance

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Wednesday WOD

WEDNESDAY WOD

Metcon (AMRAP – Rounds and Reps)
2 sets
5 min AMRAP
Run 200m
10 burpees
rest 3 mins

5 min AMRAP
AB 5 cal
10 slam ball

rest 3 mins
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Tuesday WOD

TUESDAY

Fitness

A1: Deadlift (5 sets x 3 reps)
@12×1
**2 sec complete pause at bottom
rest 1 min
A2: Ring Push-ups (5 sets x 5-7 reps)
*if no ring push-ups, regular hand release
rest 2 min
Metcon (5 Rounds for time)
Prowler Push 30

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Monday WOD

MONDAY WOD

Metcon (AMRAP – Rounds and Reps)
2 sets
10 mins AMRAP
Run 200m
10 power cleans 95/65
10 push press
rest 5 mins

Goal is same number of rounds per AMRAP
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Sunday WOD

SUNDAY

Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
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