Monthly Archives: June, 2017

Week 4: Day 2

June 26th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

400 meter jog

2 rounds:

10 push-ups

10side-to-side hops

10 toes-to-bars

10 light russian kettlebell swings

Skill

Push jerk

WOD

for time:

21-15-9

dumbbell push jerks

double-unders

box jump-overs

Skill

3 rounds:

max time L-sit

Week 3: Day 2

June 19th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

2 rounds:

7 air thrusters

left leg broad jumps for 15 m

7 toes-to-bars

straddle stretch 15 m

7 star jumps

right leg broad jumps

3 wall-ups

Skill

push press

WOD

Death by:

push press

Kettlebell swing

*cap 12 min

Skill

Max height box jump

Week 3: Day 1

June 18th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

5 min AMRAP:

agility ladder

5 push-ups

10 light Russian Kettebell swings

Skill

Thrusters

WOD

8 minute AMRAP:

21-15-9

Thrusters

Pull-ups

Skill

10 minute window:

3-rep- max power snatch

Week 2: Day 3

June 14th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

Mixed Tabata:

push-ups

toes-to-bar

shuttle run

tuck jumps

Skill

Burgener warm-up:

clean

Pvc-pipe power cleans

WOD

3 Rounds for Time:

5 power cleans

200 meter run

Skill

Handstand etc.

Week 2: Day 2

June 12th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

*jogging pace*

10 sit-ups

10 meter inchworm

10 jumping squats

10 m bear crawl

10 burpees

10 m broad jump

10 dumbbell presses

10m forward rolls

Skill

Front squats

WOD

For Time:

20 front Squats

8 wall-walks

15 front squats

6 wall-walks

10 front squats

4 wall-walks

5 front squats

2 wall-walks

Skill

Parnter banded sprints

6 sets of 40 meters

Week 2: Day 1

June 11th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

2 times through :

Row 250 meters , then 10 reps of each:

kettlebell deadlifts

side-to-side hops

kipping swings

squats

Skill

Press

WOD

AMRAP in 3 min:

2 presses

4 pull-ups

6 box jumps

rest 1 minute, 3 rounds total

Skill

10 mintue window:

3 RM power clean

Day 3

June 7th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

Jog 100m forward and 100m backward, then

2 rounds (30 seconds each):

push-ups

squats

tuck jumps

supermans

Skill

Deadlift

WOD

10 min AMRAP:

12 deadlifts

13 burpee box jumps

14 wall-ball shots

Skill

Burgener warm- up with PVC, then

10 minutes to work up to a 5RM hang power snatch

Day 2

June 5th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

AMRAP for 7 min:

5 Sit-ups

10 meter walking lunge

10 meter of bear crawl

5 tuck jumps

3 forward rolls

5 burpees

10 meter of broad jumps

Skill

Air squat

WOD

10 rounds for time:

9 squats

6 push-ups

Skill

Max Double unders in 2:00 minutes. Max monkey hangs in 2 attempts