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WOD

5.5.18 Saturday

CrossFit SAW – CrossFit Metcon Dougie & Leon (Time) For Time (with a Partner) 400 meter Run with Deadball (20/15 kg) Then 5 rounds of: 40 Ball Slams (20/15 kg) 2 Tuck Jumps 40 Pull-Ups 40 Power Cleans (40/60 kg) 40 Push-Ups 40 Shoulder-to-Overhead (40/60...

5.4.18 Clean and Jerk 1RM, 1 mile run

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) og 400m as a group. Then, perform a combination of ‘ladder drills’ and running/mobility drills: * Lay out a ladder and have them go through the ladder doing different drills each round (forward/lateral/change...

5.3.18 2 RFT

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Start with 1 Burpee Then, add 1 more Burpee every 30 sec. * Goal is to make it past 4 min. With any time remaining between 5-10 reps Hip Flow Drill #1 Warm-up (No Measure) 100-m One arm OH Walk (50-m each...

5.2.18 EMOM for as long as possible

CrossFit SAW – CrossFit Warm-up Warm-up (No Measure) Row 600-m — Every 100-m, increase the speed by 10 sec per 500-m. The last 100-m, they should be rowing pretty hard. Run 400-m — Every 100-m, increase the speed a little so that by the last 100-m they are...

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...

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