CrossFit Siloam Springs

  • Our Box
    • Schedule
    • Coaches
    • Testimonials
    • Upcoming Events
    • Videos
  • What is CrossFit?
    • Getting Started
  • WODs
  • Pricing
  • CrossFit LT
  • Contact Us
Home
|
2021
|
April
|
2
|
Uncategorized
|
Programming for week

Programming for week

April 2, 2021
0

CrossFit Siloam Springs – CrossFit

Metcon (Time)

4 RFT

2 100m run/row with 7 burpees in between

15 T2B (do a burpee each time you come off the bar)

14 yd walking DB OH lunge (7 yds each arm)

35/25 (50/35 RX+)

Metcon (Time)

27-21-15

Hang power cleans 95/65

GHDs

cal row (women 24-18-12 on row)

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

30 DU

5 Hang power cleans 125/85

5 Shoulder 2 OH

10 Burpee box overs 24/20

Metcon (No Measure)

16 min EMOM

minute 1 10 T2B

minute 2 12 HR Push ups

minute 3 10 GHDs

minute 4 12 goblet squats 53/35

Metcon (Time)

3 Rounds for Time

9 T2B

9 FS 115/75

6 T2B

6 FS 115/75

3 T2B

3 FS 115/75

Metcon (Time)

4 RFT

200m run/row

7 C2B

14 front squats 115/75

Metcon (Time)

Snake Eyes

11 Wall walks

22 OH Squats 115/75

33 Pull-ups

44 Man-makers 45/35

55 Box Jumps 30/24

66 Burpees to 45# plate

77 GHDs

88 Swings 1.5/1p

99 DU

Metcon (Time)

‘No Time To Die’

buy-in:

20 synchro burpees

then one partner works at a time

40/30/20/30/40

DU

KBS 53/36

HPC 95/65

DB step-overs 35s/25s 20″

buy-out:

6 rope climbs (3 for 1 standups)

Metcon (Time)

‘No Time To Die’

buy-in:

20 synchro burpees

then one partner works at a time

40/30/20/30/40

DU

KBS 53/36

HPC 95/65

DB step-overs 35s/25s 20″

buy-out:

6 rope climbs (3 for 1 standups)

Metcon (Time)

‘No Time To Die’

buy-in:

20 synchro burpees

then one partner works at a time

40/30/20/30/40

DU

KBS 53/36

HPC 95/65

DB step-overs 35s/25s 20″

buy-out:

6 rope climbs (3 for 1 standups)

  • Facebook
  • Twitter
  • Google+
  • LinkedIn
  • Tumblr
  • StumbleUpon
  • Reddit

Related Posts

  • WOD
    Grettel Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3
    April 5, 2021
  • WOD
    20 Minute AMRAP Weightlifting Back Squat (3×5@70% +2-5lbs) Bench Press (3×5@70% +2-5lbs) Metcon Metcon (AMRAP
    April 4, 2021
  • WOD
    Partner WOD Weightlifting Snatch (1×3@80%) Clean and Jerk (1×3@80%) Front Squat (1×3@80%) Metcon Metcon (Time)
    April 2, 2021
  • WOD
    Tabata Weightlifting Back Squat (Triple) Bench Press (Triple) Deadlift (Triple) OR Power Clean (5×3@70%) Metcon
    April 1, 2021
Calendar of WoDs
April 2021
M T W T F S S
« Mar    
 1234
567891011
12131415161718
19202122232425
2627282930  
WOD
  • WOD
WOD Calendar

https://app.wodify.com/WOD/WODEntry.aspx

Like Us
CrossFit Siloam Springs © 2023.