1/18/18

Out of the Box CrossFit and Yoga – CrossFit

Strength

Sumo Deadlift (Heavy 3 rep)

Follow coaches cues!

Spend 12 min finding a Heavy 3 rep in great form.

No max out, nothing ugly!

Rest between sets.

WOD

IMPORTANT: Have FUN with this!! 🎉

Team encouragement and motivation will go a long way today.

Lung Butter (AMRAP – Rounds and Reps)

Teams of 3

AMRAP 20:

7 Kettlebell Swings (70/53)

100 Sprint

10/7 Calorie row

100 m Sprint
1:2 Rest/Work Ratio

MAX EFFORT each round.

KBS challenging but unbroken every round; do not challenge your back!

Scale: If unable to sprint ME 100 m, scale half distance

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1/18/18

1/17/18

Out of the Box CrossFit and Yoga – CrossFit

WOD

Slap Happy (3 Rounds for reps)

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)
Scale: 50 DU; if working on DU, cut down the buy-in!

Score= FS + BBJO (each round)

Take a walk!!

1/17/18

1/15/18

Out of the Box CrossFit and Yoga – CrossFit

With no finish outside of the Top 10, and 3 Workout wins, Katrin Davidsdottir (following this programming) is your 2018 Wodapalooza Women’s Champion! Who’s going to regionals this year? #teamootb

Strength

Back Squat (5-5-5)

12 min. to complete 3 x 5

*If progressing, log in notes.

*Rest 2 min between sets

WOD

Doctor’s Orders (Time)

3 Rounds:

50 Air Squats

35 Push-ups

20/15 Calorie Row
*Every movement counts! Looking for great form!

1/15/18

1/11/18

Out of the Box CrossFit and Yoga – CrossFit

WOD

We get to work together and it’s not even Saturday! Let’s practice our COMMUNICATION skills, team cheering and motivation!

Step “Out of the Box”!!

Happy Thursday!

One-Two Punch (AMRAP – Reps)

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)
Alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. , etc.

Reps increase by 3’s each time.

Score = total reps

1/11/18