CrossFit & Sweat WODs Thurs April 18th 2019


A.) As Many Rounds As Possible in 25min.
5 Heavy Front Squats
immediately into;
10 Strict Pull-Ups
immediately into;
50 Double Unders
Rest 90sec.

*Little slower paced bodybuilding style day. Gotta have these days to give your CNS a rest. This is still a HELL of a workout if challenge yourself on the movements.

*I want you to CLEAN the weight off the ground! Should be a pretty spicy clean. If you absolutely can not clean something that would be hard for you for 5 squats, then you can use a rack.

*ADV+ Options:
5 Muscle Ups or 5 weighted pull-ups

B.) It’s summer time so I have been adding in a lot more core if you haven’t noticed 😉
3-4 Rounds:
1min. Plank (Weighted if you like)
immediately into;
1min. of Plate Sit-Ups 35/25lb.
Rest 1min.


Teams of 2:

35min. to finish…
100 Calories
100 Push Press 75/55lbs.
100 SDHP’s 75/55lbs.
80 Calories
80 Push Press 75/55lbs.
80 SDHP’s 75/55lbs.
60 Calories
60 Push Press 75/55lbs.
60 SDHP’s 75/55lbs.
40 Calories
40 Push Press 75/55lbs.
40 SDHP’s 75/55lbs.
20 Calories
20 Push Press 75/55lbs.
20 SDHP’s 75/55lbs.
*Row or Bike for calories, use whatever is open and switch it up as you go.
*Break it up however you think will get you to finish the fastest. I honestly have no idea if anyone will finish, but I think it’s gunna be a close.

*You can also do this by yourself just cut the reps in half.
*You can do 95/65lb also, if you wanna beef it up and just get as far as possible.
Categories: WOD