WOD – 22APR17

CrossFit24BG Logo

WOD:
Partner Workout
In teams of 2, 3, or 4- athlete’s choice

Split reps as desired, if you’d like more reps, just team of 2

Angie, Diane, DT Tag-Team
100 Pullups
100 Push ups
100 Abmat Sit Ups
100 Air Squats
21-15-9
Deadlift 225#/155#
HSPU
5 Rounds 155#/105#
12 Deadlifts
9 Hang Cleans
6 Push Jerk

Post your results to the Whiteboard.

WOD – 31APR17

CrossFit24 Logo Full

Skill:

Bench Press 5×5 building

WOD:

For Time:
250M Row
25 T2B
250M Row
15 Front Squats (155/105)
250M Row
5 Clusters (155/105)
250M Row
15 Front Squats (155/105)
250M Row
25 T2B
250M Row

Post your results to the Whiteboard.

WOD – 18APR17

CrossFit24 Logo Full

Skill:

8 Min EMOM Clean Complex

Squat Clean
Hang Power Clean
Jerk

Building

WOD:

For Time:
30 Hang Cleans 95#/65#
30 Bar Facing Burpees
200m Run
20 Hang Cleans 115#/85#
20 Bar Facing Burpees
400m Run
10 Hang Cleans 155#/105#
10 Bar Facing Burpees
600m Run

Post your results to the Whiteboard.

WOD – 15APR17

Shawn Bio 1

WOD:
Partners (135#/95#)
For time:
80 Cal Row
60 Clean & Jerk
80 Cal Row
60 Wallballs
80 Cal Row
60 Power Snatch
80 Cal Row
60 KB Swings (53#/35#)
80 Cal Row
60 Burpees

Post your results to the Whiteboard.

WOD – 14APR17

18FEB13

Skill:

3 x 10 HSPUs
-Deficit
-Strict
-Wall Walks
-Handstand Holds
-Pike Box HSPUs

WOD:

“Karen” with breaks!
150 Wall Balls for time
Every time you break,
40 Double Unders

Post your results to the Whiteboard.

WOD – 13APR17

CrossFit24 Logo Full

Skill:

12 Min Alt. EMOM
4 TnG Power Cleans (Building)
30 Double Unders

WOD:

OPTIONAL
4 RFT
400m Run
20 Box Jumps
10 Deadlifts 245#/185#

or make up missed strength/workout

Post your results to the Whiteboard.

WOD – 11APR17

RAV OHS

Skill:

10 Min EMOM
Snatch Complex
1 Power Snatch
1 Drop Snatch
1 OH Squat
Building

WOD:

For Time:
400m Run
20 Strict Pullups
20 Air Squats
400m Run
20 Strict Chin ups
20 Front Squats 115#/85#
400m Run
20 Kipping Pullups
20 Thrusters 95#/65#

Post your results to the Whiteboard.

WOD – 08APR17

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WOD:

In teams of 2:

80 Thrusters 95/65
60 Burpee Box Jumps
40 C2B Pullups
2k Row
1 Mile Run

*one person working at a time, split reps

Post your results to the Whiteboard.

WOD – 07APR17

SteveB

Skill:

Choose 3 Gymnastics movements

15 Min Alt EMOM

3-5 HSPUs
3-5 Muscle Ups
30 Double Unders

Scale as needed: strict pull up progressions, strict ring dips, etc.

WOD:

“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups

Post your results to the Whiteboard.

WOD – 06APR17

image

Skill:

12 Min EMOM

Clean Complex
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk

Building

WOD:

Recovery:

5 x 500m Row

1:1 Recovery

(Or make up missed workout)

Post your results to the Whiteboard.

WOD – 05APR17

Bass 205 jerk

Skill:

Shoulder Press
Find your 1 rep max.

WOD:

For time:
800m run
21 strict press 95/65
800m run
21 push press 95/65
800m run
21 push jerk 95/65

Post your results to the Whiteboard.

WOD – 04APR17

CrossFit24Logo

Skill:

10 min EMOM
3 Touch and Go Power Snatch
building up

WOD:

For Time

40 Cal Row
40 Push Ups
400m Run
40 Wall Balls (20/14) 10 ft
400m Run
40 Double Unders

Post your results to the Whiteboard.

WOD – 01APR17

I AM RX SHIRT BACK

Skill:

Sled Push
Max load in 3 attempts

WOD:

WOD 1

For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Rest 5 min

“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Post your results to the Whiteboard.

WOD – 31MAR17

Bryan I

WOD:

For Time:
600 m Run or Row
21 Cleans (115/75)
600 m Row or Run
21 Jerks (115/75)
400 m Run or Row
15 Cleans (135/95)
400 m Row or Run
15 Jerks (135/95)
200 m RUN only
9 Clean & Jerks (155/105)

Post your results to the Whiteboard.