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05/06/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

200 m run

Walk the dog

Rocking hip flexor

Deadbugs

PVC pipe last stretch

Wall facing slides + back to wall shoulder flexion

2 Rounds of:

20 hollow body rocks

10 band pull aparts

5 OHP

Split Jerk (4 x 2 @ 70% across)

Run to the Bars (Time)

4 RFT

400m run

15 Toe to bar

*22 min cap

05/05/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

Row 15 cal

Active hamstring

Rocking child’s pose

Walk the dog

Rocking hip flexor

2 Round of:

5 BB RDL

10 bent over row

15 DUs

Deadlift (3 x 3 @ 70% across)

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

04/22/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

active hamstring

walk the dog

pike pass through

spiderman complex

lateral lunge w/ shoulder flexion

wall facing slides/back to wall sf

2 Rounds of:

10 DUs

5 BB RDL

5 extension

5 high pulls

5 power cleans

5 OHP +5 PP + 5PJ

Overhead Press (3 x 8 Building)

On the 3’s (AMRAP – Reps)

Every 3 minutes for 18 minutes (6 rounds total):

5 Clean and Jerk (135/95lb) (165/105lb Rx+)

30 DUs (50 DUs Rx+)

04/21/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

run 200m

walk the dog

active hamstring

pvc pipe lat stretch/disloactes

wall facing slides/b2wsf

2 Rounds of:

10 KBS

5 strict pull ups

5 SG RDL

5 extensions

5 high pulls

Power Snatch (4×1 complex (high hang, above knee) building)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

04/20/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

active hamstring

deadbugs

rocking hip flexor

spiderman complex

2 Rounds of:

10 alternating lunges

10 BB RDL

10 bent over rows

Deadlift (4 x 4 @ 75% across)

Rock Solid AB (12 Rounds for calories)

AB :10/1:30 rest (x12)

04/19/2016 WOD


CrossFit Prototype , Integrated Martial Arts – CrossFit

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Warm-up (No Measure)

side lying windmills

pike pass through

dead bugs

deep squat w/ lat stretch

20 hollow body rocks

10 push ups

10 plank push ups

Chin Up (4 x 4)

Turkish Get Up (4 x 2 each side)

Tabatta Times (4 Rounds for reps)

:20/:10×8 each movement

Push Up (HSPU Rx+)

Hollow body hold

Strict Pull up

Slam Ball

Gymnastics