Alabama CrossFit WODS:

• The Grinder
• 500m row
• 100m run downhill
• 10 Thrusters 65#
• Farmers Walk Up Hill
• Cyndy 1 round
• Farmers Walk Down Hill
• 10 Tire Flip
• Carry Tire Up Hill
• Cyndy 1 round
• Carry Tire Down Hill
• Run up hill  100m
• 15 Box Jumps 20″
• 15 Wall Balls
• 500m Run

WOD #2:

• Warm Up – Dynamic
• 5 Pull Ups
• 5 Ring Dips
• 15 Sit Ups
• AMRAP for 30 Minutes

1. Revolution:

• 25m Cycle
• Ladder 5-4-3-2-1
• Ring Push Up
• Thrusters
• Heavy KB Swing

CROSS FIT LEXINGTON, KENTUCKY

• 5 rounds for time
• 500m Row
• 25 Squats
• 20 Push Press 65#

1 Mile Run

Seals:

• Shoulder Press/Push Press/Push Jerk  – done as building set
• AMRAP 20 minutes
• 10 Pushups
• 10 Burpees
• 10 SDLHP to KB Swing 45 lbs.
• 400 Situps in sets of 50

Revolution: 25 minute cycle

WOD:

• Bldg. Run
• 21-18-15-12-9-6-3
• Handstand Pushups
• Ring Dips
• Pushups

Charge:

• 21-18-15-12-9-6-3
• 30 lb. Snatch (r/l)
• 30 lb. Walking Overhead Lunges (r/l)
• 30 lb. Row Push Ups
• 25 lb. x 2 Weighted Situps

Swim 1400m

Run 3 mile

Run 3 miles

Row 2000m

SEALS:

• 10 Rounds
• 10 Back Squats 125 lbs.
• 10 Pull Ups
• 10 Push Ups

Swim 500m

Running Clinic –

• 400m/800m/1600m/800m/400m
• 7.30 average

SEALS:

• 8 minute cycle
• Working deadlifts
• 7 rounds for time
• 7 Deadlifts (75% of max lift) 155lb.
• 25 Wall Balls
• 125m row
• Working OH Squats – weighted
• 45-65-75lbs. sets of 5

Revolution: 25m cycle

KettleBell WOD:

• Warm Up (30 x 3)
• 25lb KB – Hand to Hand
• 25lb KB – Squats
• Roll outs
• 100 KB Swing – 35 lb.
• 50 KB Flip Squats – 35 lb.
• 100 KB Swing – 35 lb.
• 50 KB Burpees
• 100 KB Swing – 35 lb.
• 50 Snatches (r/l)

Seals:

• 3 mile run – substituted 6k row broke up with cycle and row.
• Build to failure
• 5 Shoulder Press (MAX PR 80 lbs.)
• 5 Push Press
• 5 Jerks
• 400 Flutter Kicks

Revolution: 30 minute cycle

WOD:

• 30-20-30 Squat/rollovers/OH Squats
• “300″
• 25 Pullups
• 50 Deadlifts 135lb.
• 50 Push Ups
• 50 Box Jumps
• 50 Floor Wipers 95lb.
• 50 Clean to press (r/l)
• 25 Pullups

35 minute endurance ride