Monthly Archives: July, 2017

Week 6 : Day 3

July 12th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

3 rounds:

10 mountain climbers

run 10 m

10 push -ups

run 10 m

10 PVC good mornings

10 PVC pass throughs

10 PVC overhead squats

Skill

Deadlift

WOD

for time:

21-15-9

deadlifts

box jumps

*every minute on the minute 5 burpees

Skill

timed 800 m sprint

Week 6: day 2

July 10th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

Crossfit Baseball: 1 forward roll, lunge to first base, 5 air thrusters, backward lunge to second base, 5 push ups, lunge to third base, 5 toes-to-bars, backward lunge to home plate, 5 lateral jumps

Skill

Front Squat, shoulder-width push press, thruster

WOD

Fran

Skill

3 rounds: (30 seconds each)

Abmat sit-ups

hollow rocks

supermans

Week 6: day 1

July 9th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

10 minutes of relay races:

banded sprint

sprint

bear crawl

crab walk

broad jump

Skill

Push press

WOD

15 min AMRAP:

10 pull-ups

20 push presses

30 box jumps

40 calorie row

Skill

Max height box jump

Week 5: day 3

July 5th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

3 rounds:

10 push-ups

10 wall-ball shots

10 shuttle sprints

Skill

Press

WOD

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

shoulder press

high box jumps

Skill

pull-up progressions

Week 5: Day 2

July 3rd, 2017 Posted by WOD No Comment yet

CrossFit Citadel – Citadel Varsity

Warm-up

3 rounds of mixed Tabata:

PVC overhead squats

hollow rocks

box jumps

Skill

Overhead Squat

WOD

4 rounds for time:

500 m row

15 Overhead squat

Skill

3 sets:

max toes-to-bars