WOD 4.30.18


Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

EMOM 20

Perform 3 Power Cleans every minute

* Add 10-20 lbs. every 5 min
This workout is a strength workout come metabolic conditioning workout. Let’s just call it a strength endurance workout. It starts with a light – moderate load, then every 5 rounds (minutes) or so, we want everyone to have added at least 10-20 lbs of weight onto their barbell (total). This can happen in one minute, or you can do it over the course of the five minutes. The intention is that the workout lasts 20 minutes.

WOD 4.28.18


Warrior’s Path CrossFit – CrossFit

Metcon (Time)

“Megan”

3 Rounds For Time:

21-15-9

Burpees

KB Swings (1.5/1 pood)

Double Unders

WOD 4.27.18


Warrior’s Path CrossFit – CrossFit

Metcon (Time)

9-12-15-18-21

Assault Bike (Cals.)

Wall Ball (20/14 lbs.) (high target: 12/10-ft.)

WOD 4.26.18


Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

2 Squat Clean and Jerk (115/95)

100-m Run

Add 2 Clean and Jerks each round

Add 100-m Run each round

AMRAP 24 min.

WOD 4.25.18


Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Reps)

2 min. Row (Cals)

2 min. Pull-up

Rest 1 min.

2 min. Row (Cals)

2 min. Chest-to-bar Pull-ups

Rest 1 min.

2 min. Row (Cals)

2 min. Strict Pull-ups
Total Calories + Total Pull-up reps

WOD 4.24.18


Warrior’s Path CrossFit – CrossFit

Press (3-3-3-3-3)

Press

3-3-3-3-3

Bent Over Row (Barbell) (5-5-5-5-5)

Bent Over Row

5-5-5-5-5

WOD 4.11


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WOD 4.10


When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly