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WOD

4.24.18 3 RFT

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) AMRAP 5 10 Walking lunges (no load) 100-m Farmers carry (light set of KB’s or DB’s) Warm-up (No Measure) (10 min.) Dynamic Mobility time! Leg swings – forward/back (10-20 reps per leg/direction) 1 min Supine...

4.23.18 5 RFT

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min.) Get Warm – use a light band. Get everyone moving quickly and as a group. 5 Bootstrap Squats 5 Jefferson Curls 5 Good morning to Squats 5 Inchworm to Long Pushup 30-m Banded side shuffles 5 Banded Good...

4.20.18 Box Jump Chipper

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Warm-up with Some foot-work drills and Db Burgener Warm-up (go through the first round as a group). * Set up a footwork ladder, or even some parallettes or PVC’s along the ground to do some jumps...

4.19.18 3 RFT

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Warm-up – In Partners with a Mb Run together for 400-m and toss the ball to each other. Then perform 10 reps of each: Mb Chest passes Overhead passes Side passes Through the leg passes Sit-up to pass...

4.18.18 Heavy Step Ups

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5-10 min.) Warm-up and get bendy 8-10 reps of each movement of the Floor sequence. (5+ min.) With any time remaining, perform: 10 reps each position of the Spicy Hip Stretch. Warm-up (No Measure) (14 min.)...

4.17.18 Work then Hold

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min.) Jumping Warm-up (with a jump rope) Play the Get to know you Game! Warm-up (No Measure) (15 min.) Shoulder Complex #1 (Kettlebell) Mobility (LAX) Pec 30 sec each side Mid-back 30 sec per side Posterior...

4.25.18 Row and Pull-ups

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) 10 min.) Warm-up Circuit 3 rounds 10 Cals. Row 5 Db Manmakers (light dumbbells) 10 Kickbacks 10 Plate Ground to Overhead (15 or 10 lb plate) Warm-up (No Measure) 3 rounds: 5 1/2 kneeling HBB/HBH “Banded...

4.26.18 Press and Bent Over Row

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (15 min.) Shoulder Complex #2 (Rings) Mobility (LAX) Mid-back 30 sec per side Post shoulder 30 sec side Banded lat stretch with C/R (if needed) 1 min per side Then 3 rounds: 10 One arm Ring rows (each side) 10...

4.27.18 9-21

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (10 min.) Get Warm 2 rounds 100-m Run forwards 100-m Run backwards 8 Wall slides 8 Sit Up to pike – feet forward together, belly to legs 8 Sit Up to pancake/straddle – legs/feet out away from each other, belly...

4.28.18 Saturday

CrossFit SAW – CrossFit Metcon Metcon (Time) In teams of 2, 16 RFT: 100-m Bear Crawl 50-m Crab Walk with Mb (20/14 lbs.) 25 Double-unders 15 Single arm Hang DB Snatch (50/35 lbs)1. 1 partner goes at a time, and completes the entire round Metcon (Time) For time:...

4.30.18 Power Cleans

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5-10 min.) Get Sweaty in Partners Junkyard Dog warm-up * 10 reps each of each movement. Warm-up (No Measure) 5 Down Dog to Cobra 5 Up/Down Back Bridges (hold each one for 3-5 sec) – scale as needed. 5 Flow...

Saturdays are for Sharing

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) (5 min) Rowing Prep In their partners, have them perform: 3 rounds each of 20 sec on/10 sec off each * While partner 1 performs the Tabata on the Rower, partner 2 performs the Long Lunge Sequence in a...

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