4/16/14 WOD


Main – CrossFit

Bench Press (3×5 (go up each set; narrow grip))

Single Arm DB row (3×8 (each arm; superset w/ bench press))

Metcon

Elbow grease (Time)

5 RFT
6 ring dip
9 WBS (20/14#) (30/20)
12 box jump (24/20) (30/24)

15 min cap

4/15/14 WOD


Main – CrossFit

Back Squat (3×3 (go up each set))

Single leg Glute bridge (3×5 (on bench))

Metcon

500m Row (Time)

Max Effort 500m Row

4/14/14 WOD


Main – CrossFit

Power Clean (10 min to find a 1RM OR 6×1)

Metcon

Wrecking ball (Time)

5 RFT
5 strict pull ups
7 power cleans (60-70% 1RM)
9 burpees over bar

15 min cap

4/12/14 WOD


Main – CrossFit

Partner Battle Royale (AMRAP – Rounds and Reps)

20 min AMRAP

Partner WOD

400m Med ball run

AMRAP
5 Deadlifts (225/135)
10 Push Ups
15 DU

4/12/14 WOD


Main – CrossFit

Partner Battle Royale (AMRAP – Rounds and Reps)

20 min AMRAP

Partner WOD

400m Med ball run

AMRAP
5 Deadlifts (225/135)
10 Push Ups
15 DU

4/11/14 WOD


Main – CrossFit

Sumo Deadlift (3×3 (heavy)-stay same weight for 3 sets)

Farmer’s Carry (Length of gym and back)

Metcon

2014 CFP Paleo Challenge WOD (Time)

21-18-15-12-9-6-3
WBS (20lb/14lb)
Burpee

20 min cap