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Category Archives: wods

Friday

“Fight Gone Bad”

3 rounds

1 minute at each station for max reps:

Wall Ball  20/14 lbs

Sumo Deadlift High pull  75/55 lbs

Box Jump  20″

Push Press  75/55 lbs

Row for calories

 

Thursday

GOAT DAY/REST DAY

 

 

 

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

**This is the last week we will be collecting for Childrens Hospital.  Anything helps.

**We will have a full schedule on Friday except 6:30 pm.

**The new wave of On-Ramp begins April 15th.

**Due to lack of attendance the 5 am class will be cancelled till further notice.  We will be introducing a 8 am class on Tuesdays, Thursdays, and Fridays starting next week.

Wednesday

20 minute AMRAP

 

2 minute Handstand hold

15 rep Pull-up

 

**This is the last week we will be collecting for Childrens Hospital.  Anything helps.

**We will have a full schedule on Friday except 6:30 pm.

**The new wave of On-Ramp begins April 15th.

**Due to lack of attendance the 5 am class will be cancelled till further notice.  We will be introducing a 8 am class on Tuesdays, Thursdays, and Fridays starting next week.

Tuesday

3 rounds for time:

 

100 ft. Walking lunge

100 ft. Burpee broad jump

Run 200 meters

**Complete walking lunge and run with either a sand bag or weight vest.

 

 

**This is the last week we will be collecting for Childrens Hospital.  Anything helps.

**We will have a full schedule on Friday except 6:30 pm.

**The new wave of On-Ramp begins April 15th.

**Due to lack of attendance the 5 am class will be cancelled till further notice.  We will be introducing a 8 am class on Tuesdays, Thursdays, and Fridays starting next week.

Saturday

For time:

 

Run 800 meters

30 rep Squat Clean  135/95 lb

30 rep Push-up

30 rep Deadlift  135/95 lb

30 rep Pull-up

30 calorie row

30 Ring dip

Run 800 meters

 

 

 

**Great first week of On-Ramp!  Hope everyone is ready for round 2.

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