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

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