Wednesday 4/29/15
WOD 12 min EMOM Power Snatch + 2 Overhead Squat @ 75% 1 min rest, then… 1 mile run
Tuesday 4/28/15
Strength Box Squats 7 sets of 3 reps WOD 5 Rounds 12 KB Swings 53/35 12 Knees 2 Elbows 12 Box Jumps 24/20
Monday 4/27/15
WOD 12 min EMOM 4 Pistols 5 Burpees then… Isa-Grace 15 Snatch (any kind) 135/95 15 Clean and Jerk 135/95
Thursday 4/23/15
Strength One legged Deadlifts 5 sets of 8 reps: work to a heavy weight WOD For time: Run 800 Meters 30 Pull-Ups 30 Front Squats (165/110 lbs – take weight from the floor) 30 Pull-Ups Run 800 Meters
Wednesday 4/22/15
Strength Thruster Find 3 rep max WOD "Death by Clusters" Min1 : 1 Cluster 115/75 Min 2 : 2 Clusters Min 3 : 3 Clusters …
Tuesday 4/21/15
Strength Strict Toes to Bar 5 sets of 5 reps WOD 3 Rounds 12 KB Swings 70/53 12 Burpees rest 1 min 3 Rounds 10 Ring Dips 10 KB Cleans 70/53
Monday 4/20/15
Strength Clean Second Pull 5 sets of 3 reps: Find a 3 rep max WOD For time 10 Power Cleans 135/95 2 Bar MUs 8 Power Cleans 155/105 4 Bar MUs 6 Power Cleans 185/135 6 Bar MUs 4 Power Cleans 205/145 8 Bar MUs 2 Power Cleans 225/155 10 Bar MUs
Friday 4/17/15
Strength/Skill 14 min EMOM 3 Position Snatch(Floor, Hang, Power) @ 65% WOD 3 Rounds 12 Power Snatch 115/75 2 Rope Climbs cashout: 4 min Burpees
Thursday 4/16/15
Strength Turkish Get-ups 3 sets of 12 reps 53/35 WOD 12 min AMRAP 200 m Run 15 Goblet Squats 53/35
Have you tried to reach your fitness goals before and failed?
Let us help! At Clipper City CrossFit, we believe in taking care of the whole person. You don’t just walk in, workout, and leave. You will receive personalized attention every step of the way.