Author: Bryan Boorstein

CrossFit WOD Thur Apr 26, 2018

A. With Partner (30 min cap): 2000m Row (alternate every 500m) OR 2-mile Assault (alternate every 1/2 mile) Run 1600m (alternate every 200m) 160 Sit-ups (alternate every 20 situps) 600m Farmers Walk (53/35 per hand) (alternate every 100m) (walk beside the carrying partner to switch at top and bottom of alley) B. Weighted Plank – …
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CrossFit WOD Wed Apr 25, 2018

Complete Parts A, B, C and D on a running 34-min clock Score for the day will be a cumulative number for parts B, C and D: Part B weight + Part C weight + Part D total points accrued Example: Squat Clean (200) + Bench Press (225) + 150 Pts Accrued = 575 A. …
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CrossFit WOD Tue Apr 24, 2018

A. Kipping/Butterfly Pull-up technique work x 10 min ADV – EMOM x 6 min – Choose # of Pullups or CTB Pullups to complete unbroken each minute B. AMRAP 2 min (Rest 3 min) x 3 sets: Run 200m 10 Shoulder to overhead Max Reps KBS in remaining time RX: 95/65, 53/35 ADV: 155/105, 70/44 …
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CrossFit WOD Mon Apr 23, 2018

A. 16 minutes to complete “Back Squat Wave” Reps 4-3-2, 4-3-2 The goal is to increase the weight the second time through the wave, such that the FINAL set of the first wave becomes the FIRST set of the second wave. Example Wave 1: 100-115-130 Example Wave 2: 130-145-160 ***Warm-up Power Snatches to first “light …
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CrossFit WOD Sat Apr 21, 2018

A. Find heaviest weight for: 8 Lunge Steps (holding one DB lockout out overhead) Rest 30 sec 8 Lunge Steps (with opposite arm holding DB overhead) B. 6 Rounds (20 min cap): ***For Lunges, use 25-30% less than top weight from part A 12 DB OH Walking Lunge steps (switch hands as desired) 12 TTB …
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