April 29

Tech/Strength
SDHP
10-8-6-3-3-3

Today's WOD

21-15-9

SDHP 95/65

Box Jumps 24"/20'

Ab Mat Sit ups

Skipping add a "0"

April 28

Tech/Strength

Front squat
12-10-8-6-3-3-3-3

Today's WOD
6 min AMRAP
5-Front Squats 135/95lb
5-Jump over Box Jump Burpee's 20/15"

April 27

Tech/Strength:
Power Clean 12-8-5-5-5

Today's WOD:
CrossFit Open #5

20min. AMRAP

5 Power Cleans 145/100lb

10 Toes to Bar

15 wall Ball 20/14

April 26

Todays WOD:

Bench Press (1 rep max)

10-8-6-3-1-1-1-1-1-1-1

April 25

Todays WOD:
3 Rounds for Total Reps
1 min. Cal Row
15 sec. rest
1 min. BB squat Jump 45/35lb
15 sec. rest
1 min. KB swing 53/35lb
15 sec. rest
1 min. v-sit ups
15 sec. rest
1 min. 10m shuttle run
1:30 rest

April 24

Rest Day

Happy Easter!

April 23

Tech/Strength
15min. Your choice

Todays WOD:

3 Rounds for Time

10 Push Press 75/45lb

15 SDHP 75/45lb

20 Pull ups

25EL Walking Lunges

April 22

Today's WOD:
30min AMRAP

10 Box Jumps 24/20"

15 Push Up's

20 Ab Mat sit up's

25 Air Squats

400m Run

April 21

Tech/Strength

Muscle up progressions

Todays Wod:

"Annie"

50-40-30-20-10 Reps of

Double Under's

Ab Mat sit ups

April 20

Tech/Strength
Deadlifts 5-5-5-5

Ring Dips 5-5-5-5

Today's WOD for time:

500m Row
15 Ring Dips

20 Deadlifts 185/135

25 Pushups

400m Run

25 Pushups

20 Deadlifts

15 Ring Dips

500m Row

April 19

Tech/Strength
BB Power Snatches

10-8-6-3-1-1-1

Today's WOD
75 Reps for time

75/45 lb. Power Snatch

April 18

Tech/Strength

Push Press:

10-8-6-3-3-1-1

Today's WOD:

12 Min. AMRAP

12 Push Press 95/65

12 Double Unders

12 Kettlebell Swings 53/35

12 Pullups

April 17

Rest Day

April 16

Tech/Strength

Bench Press

12-10-8-6-3-1-1

Today's WOD: For time

10-9-8-7-6-5-4-3-2-1

Knee to Elbows

SDHP's 95/65lb

Box Jumps 24/20"

Wall Ball's 20/14lb

Or CrossFit Open #4

10min. AMRAP

60 Barbell facing Burpee's

30 OH Squats 120/75lb

10 Muscle up's

April 15

Tech/Strength

Back Squat

10-8-6-3-1-1-1

Today's WOD

25 Squats

20 Pushups

15 Situps

200m Run

April 14

Tech/Strength

Cleans

8-5-5-3-1-1-1

Today's WOD

3 Rounds For Time

9 SDHP

15 Double Unders

21 Wallballs

April 13

Tech/Strength

Over Head Squat

10-8-6-3-3-3

Todays WOD

1000m Row

Followed By

21-15-9

Pullups

KB Swings 53/35lb

APRIL 12

Tech/Strength

Toes to Bar

Todays WOD:

4 Rounds For Time

10-Box Jumps 30/24"

15-GHD sit ups

20- Dowel OH Squats

200m Run

April 11

Tech/Strength

Squat Clean Thruster

Squat Clean Push Press

Squat Clean and Jerk

Squat Clean and Split Jerk

Todays Wod:

CrossFit open #3

5min AMRAP

1 Squat Clean 165/110lb

1 Jerk 165/110lb

April 10

Rest Day

April 9

Tech/Strength:

Deadlifts

8-5-5-3-3-3

Todays WOD:

400m Run

25 Wall Balls 20/14lb

20 Double Unders

15 Ab Mat Sit ups

10 Deadlifts 225/135lb

15 Ab Mat Sit ups

20 Double Unders

25 Wall Balls 20/14lb

400m Run

April 8

Tech/Strength

Ring Dips and SDHP's

Todays WOD: 12 min.

500m Row

Then AMRAP of

9 Ring Dips

12 SDHP's

15 Pull up's

April 7

Rest Day

April 6

Tech/Strength:

Squat Clean Jerks

10-8-6-3-3-3

Todays WOD:

3 Rounds For Time

10 Push Jerks 115/75lb

15 Burpee's

20 V-Sit up's

April 5

Tech/Strength:

BB Snatches

3-3-3-3-3

Todays WOD

For Time

1000m Row

15 BB Snatches 95/65lb

50 Double Unders

April 4th

Tech/Strength:

Deadlifts 5-5-5-5-5

Todays WOD:

CrossFit open #2 15min AMRAP

9 Deadlifts 155/100lb

12 Hand Release Push ups

15 Box Jumps 24/20"

(If you did it saturday you can try to

beat it or 5000m row.)

April 3

Rest Day

April 2

Tech/Strength:

Deadlifts

5-5-5-5-5

Todays WOD:

CrossFit open #2

15min AMRAP

9 Deadlifts 155/100lb

12 Hand Release Push ups

15 Box Jumps 24/20'

April 1

Quick warm up today

This is a long one.

Todays WOD:

For Time

500 Burpee's