For time:
50 burpees
400m run
100 pushups
400m run
150 lunges
400m run
200 air squats
400m run
150 lunges
400m  run
100 pushups
400m run
50 burpees

Scale reps if needed
Burpees(30)
Pushups(50)
Lunges (100)
Air squats(100)

Full equipment WOD
10 Rounds For Reps:
90 Seconds on/90 Seconds off
5 Clean and Jerk (155/105)
*Max Double Under in the Remaining Time*

Minimal Equipment WOD
10 Rounds For Reps:
90 Seconds on/90 Seconds off
8 Clean and Jerk (DB or KB) (Switch arms every round)
*Max Double U...

Full equipment WOD
1.)
Squat Snatch 6x3 @ 70% of 1RM
2.)
For time:
5 Turkish get ups (53/35 KB)
20 alt. Jumping lunge
4 Turkish get ups
20 alt. Mountain climbers
3 Turkish get ups
20 alt. Jumping lunge
2 Turkish get ups
20 alt. Mountain climbers
1 Turkish get up

Minimal equ...

All Options WOD
7 Rounds For Time:
200m Run (OR 20/15 cal bike or row)
20 Burpees
20 Sit-ups
20 ft. Handstand Walk (OR :20 second handstand hold or wall walk hold)

Full equipment WOD
1 Mile Run or 2k Row for time
Rest as needed, then...
For time:
27-21-18-15-9-6-3
Deadlift (185/135)
DB Push Jerk (50s/35s)

Minimal equipment WOD
1 Mile Run or 2k Row for time
Rest as needed, then...
For time:
27-21-18-15-9-6-3
Deadlift (DBs or KBs)
Push Je...

Full Equipment WOD

1.) Tempo Back Squats

3-3-3-3-3-3

(All sets done at same load) (Controlled descent of 3 seconds, pause in bottom 3 seconds, stand up fast)

2.) AMRAP 12

15 Hand Release Pushup

18 Bent Over Row (95/65)

21 Glute Bridge

Minimal Equipment WOD

1.) DB or KB Tempo Goblet S...

Full equipment WOD

1.) Bench Press

10-10-8-8-6-6

(Start a new set every 2 mins)

2.) 3 Rounds For Time:

400m run (OR 500m row)

100 Double Unders

Minimal Equipment WOD

1.) Bench Press (OR) Floor Press DBs/KBs

8-8-8-8-8-8

(Start a new set every 2 mins)

2.) 3 Rounds For Time:

400m run

100 Do...

Full equipment WOD

AMRAP 8

Rest 2 min

AMRAP 8

10 Deadlifts (225/155)

8 HSPU

6 V-ups

4 Alt. Pistol Squats

Minimal Equipment WOD

AMRAP 8

Rest 2 min

AMRAP 8

10 Deadlifts (DBs or KBs)

8 HSPU

6 V-ups

4 Alt. Pistol Squats

No Equipment WOD

AMRAP 8

Rest 2 min

AMRAP 8

10 Deadlifts ((Any implement)

8 HSPU

...

No Equipment WOD

AMRAP 20

5 Bent over row (any implement)

10 pushups

15 air squats

(Will be ZOOMed @ 11:30am/5pm)

Minimal Equipment WOD

"DB Grace meets Isabel & then some"

For Time:

50 DB clean and jerk (alt. arms every 5 reps)

(DB should touch the ground each rep)

REST 5 MIN

50 DB snat...

No equipment WOD

4 Rounds for time:

800m run (or roughly 4 min run)

20 steps odd object carry

1 min plank

2 wall walks

20 steps odd object carry

(For the carry, find anything that is heavy or moderately heavy to carry in any position for 20 steps)

(i.e. loaded backpack, rock, sandba...


(Compare to 190329)
 

Warm up:
Cardio
Barbell Warm up
C&J Breakdown
 

Skill/Strength:
7x1 Squat Clean
 

WOD:  21, 15, 9
Rx:
Hang Squat Cleans (135/95)
C2B Pull-ups
Scaled:
Hang Squat Cleans (50%)
C2B Pull-ups
Sport: 12, 9, 6 RFT
Hang Squat Cleans (165/115)
Bar Muscle-ups
 

Mobi...


(Compare to 190328)
 

Warm up:
Cardio
Dry Run
 

WOD: 6x 2min AMRAPs with 2 min rest between
Rx:
250M Row
10 Burpee Box Jump Overs (24”/20”)
Max Push-ups
Scaled:
200M Row
10 Burpees
Max Incline Push-ups
Sport:
250M Row
10 Burpee Box Jump Overs (30”/24”)
Max Ring Dips
 

Mobility...


(Compare to 190327)
 

Warm up:
Cardio
Mobility
Barbell Warm up
 

Skill/Strength:
5-5-3-3-1-1-1 Deadlift
 

WOD: 2x 3min AMRAPs with 3 min Break
Rx:
10/8 Cal Bike
8 Deadlifts (225/155)
6 Burpees Over Bar
Scaled:
10/8 Cal Row
8 Deadlifts
6 Burpees Over Bar
Sport:
10/8 Cal Bike
8...


(Compare to 180327, 190326)
 

Warm up:
Cardio
Double-under practice
 

WOD: 20 min AMRAP
Rx:
64 Double-unders
32 KB Swings (53/35)
8 Strict Pull-ups
2min Rest
Scaled:
64 Jump Rope
32 KB Swings (25/15)
8 Ring Rows
Sport: Perform Rx with unbroken sets
 

Mobility:
Calf Pole
DD/Cob...

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Street:
261 Elm Street

Milford, NH 03055
Phone:

603-213-5945
Email:

info@crossfitsouhegan.com

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