CrossFit, Strong & Sweat WODs Wed April 24th 2019

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A.) 4 Rounds:
3min. AMRAP:
500m Row or 400m Run or .75 mile Bike
Max Bench Press Reps 135/75
1min. RestRest 3min. (Including the 1min.) Then;B.) 4 Rounds:
3min. AMRAP:
400m Run or 500m Row or .75 mile Bike (switch it up from part A.)
Max Deadlift Reps 225/155
1min. Rest

Rest 3min. (Including the 1min.)

ADV is 185/95 Bench and 275/185 Deadlifts

Score is Reps of bench and deads combined

Keep Solid Control on ALL reps. Don’t rush the movement Please.

C.) 4 Sets:
1min. Bodyweight plank
immediately into;
20 DB Russian Twists with 35/20lb DB
Rest 1min. After Each Set*Left + Right = 1 rep


Upper Body (Push Dominant) + Lower Body (Quad Dominant)
Part A stays similar week to week. Track the metrics for progression

A. Thrusters – Reps 6-5-4-3-2 (increasing weight each set to tough set of 2)
Rest 2-3 min between sets as needed to ensure optimal loading

B. Heavy Med-Ball Toss for MAX HEIGHT (OUTSIDE!)– 5 sets of 5 reps
Let ball settle between reps, and start each rep from bottom of squat
Rest 1-2 min after each set of 5 reps to ensure maximal effort

C. EMOM x 12 min (alternating):
8-12 Reps Push-ups (choose challenging variation for rep range)
8-12 Reps DB Thrusters (light, fast explosive movement)

D. AMRAP 2 min (Rest 3 min) x 3 Rounds:
This is meant to be a SPRINT
16 Shuttle Runs (30 ft each way) “there and back” = 2 reps
Max reps “Devils Press” in remaining time

E. 3 Rounds:

6 Reps of “Six Ways” (rep ends when DB’s return to waist level)
15-20 Reps of Band Pull-Aparts
15-20 Reps of Banded Face Pulls


EMOM x 5min.
10/7 Cal Assault Bike

*can sub for shuttle runs if CF class is using bikes

From 6-11min. try to finish…
5 Rounds:
10 Front or Back Rack Lunges 95/65
10 “A” Squats

From 12-17min.
EMOM x 5min.
12/9 Cal Row

*Can sub for burpees if CF is using rowers

From 18-25min. try to finish…
8 Rounds:
8 Front Squats 95/65
8 Toes-To-Bar

From 26-33min. try to finish…
100 Russian KB Swings 53/35

The first 3 sections are 5min.
The last 2 sections are 7min.
*If you can/want to, you can try a heavier KB 70/53 for the last part. Squeeze your butt at the top of each rep 🙂
Categories: WOD