CrossFit BWI Blog

Monday WOD

 

MONDAY WOD

Metcon (4 Rounds for reps)
3 Min Max Cal Assault Bike
+
rest/skill work 9 mins – pistol work; focus on scaling option and flexibility work
+
3 Min Max Burpees
+
rest/skill work 9 mins -  kip

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Happy Easter

Rest, Because he is coming!

WOD

REST

no scheduled classes

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Saturday WOD

WOD

Fitness

Metcon (Time)
Run 400m
21-15-9
Power Snatch 95/65
box jumps 24/20
**run 400m each round, so 3x400m total

Performance

Metcon (Time)
Run 400m
21-15-9
Power Snatch 135/95
box jumps 30/24
**run 400m each round, so 3x400m total
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Thursday WOD

WOD

Fitness

A1: Front Squat (5×5)
#5-10 increase from last 5×5, same weight across all sets

rest 1 min

A2: Pendlay Row (5 sets x 8-10 resp)
rest 2 min
Metcon (Time)
21, 15, 9 for time
wall balls 20/14#
weighted abmat situps  35/25 DB

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Thursday WOD

 

WOD

Fitness

Metcon (4 Rounds for reps)
4 sets
3 min AMRAP
7 L-pullups/3-4 negatives
15 burpees
rest of time slam ball
rest 2 min

**goal is same reps across all sets

Performance

Metcon (4 Rounds for reps)
4 sets
3

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Wednesday WOD

 

WOD

Fitness

A1: 1 high hang + 2 hang power clean (EMOM 15 -  even mins )
**keep same weight across all sets, should be around 65-70%.
A2: V-Situps (EMOM 15 – odd mins)
Metcon (Time)
For Time:
10–>1 Hang Power clean 95/65#
10

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Reminder, Centurion this weekend!!

As a way to recognize all of those that participated in the Paleo Challenge, we are hosting a Post Paleo Challenge party, which will include a Centurion, on Saturday April 19th.    All BWI, Syndicate and Annapolis members are invited …

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Tuesday WOD

 

WOD

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

**20 min time cap
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Monday WOD

WOD

Fitness

A1: Back Squat (5 sets x 3 rep)
increase previous 5×5 by 10# keep weight across all sets
rest 1 min
A2: Chin-ups (5 sets x 3-5 reps)
**partner assisted if needed, no bands
rest 2 min
Metcon (Time)
3 Rounds For Time

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Friday WOD

Coach Kris explaining where the “fun” begins

WOD

Fitness

Metcon (Time)
4 Rounds
20 Double unders
50 ft walking lunge
30#/20# DB each hand
10 K2E

Performance

Metcon (Time)
5 Rounds
40 double unders
10 pistols
10 T2B
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