CrossFit WODs
Strength and Conditioning
April 29
Every 1 min for 32 mins, alternating between:
10 Pull-ups
5 Burpee Shuttle Runs
25 Air Squats
Rest 1 min
*Wear a vest
April 30
Each for distance:
Ski Erg, 4x 2 mins
Every 6 mins for 18 mins do:
30/24 Row Calories
20 Bench Press, 155/105 lbs
10 Ring Muscle-ups, or 10 Sandbag Cleans, 150/100
May 01
Every 2 mins for 16 mins do:
10/7 Bike Calories
1 Power Clean + Squat Clean, build load
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For time:
100 Unbroken Thrusters, 75/55 lbs
*Once you break, complete the remaining reps in bar facing burpees. (ex 55 Thrusters + 45 BFB)
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*Since Thrusters are typically a much faster movement than Burpees, the best times will likely get deep into the set with the bar. Bail too early and the big set of Burpees will end up being a slow grind. You may only pause overhead on the Thrusters, the bar must be moving through steady ROM the rest of the time. There is no official cap, finish 100 total reps. To use the RX weight you should be able to do 40+ Thruster reps in a row...
May 02
For time:
Run, 1 mi
-- then --
10 rounds of:
10 Toes-to-bars
Handstand Walk, 20 ft, or 3 Wall Walks
30 Double Unders
-- then --
Run, 1 mi
May 03
Every 2 min for 10 mins, alternating between:
5 Front Squats, 70% 1RM
4 Front Squats, 75% 1RM
3 Front Squats, 80% 1RM
2 Front Squats, 85% 1RM
1 Front Squat, 90% 1RM
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4 rounds, 4 mins each, for max reps of:
Run, 400 m
15 Deadlifts, building
max reps in remaining time Handstand Push-ups
Rest 2 mins
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*R1 185/125
*R2 225/155
*R3 275/185
*R4 315/225
May 04