Author Archives: jeffwilson

FRI 6/22/18 WOD

Warm Up
1 Min Row – 1 Min Bike – 100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean – 3 Power – 2 Squat – 5 Sets working to heaviest (Reset)

WOD
L3
10 DB Snatch 50/35#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

L2
10 DB Snatch 45/30#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

L1
10 DB Snatch 35/25#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

THU 6/21/18 WOD

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.
He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.
He is survived by his wife, Channing, and son, Josie Jr.

Warm Up
100m Run – Front Skip – Zig Zag – 100m Run – 5 Empty Bar Cleans – 3 Front Squats – 100m Run – Movement Prep –

“Josie”
Rxd – 20/14# Vest
L3
1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans 155/105#
6 front squats
Then, 1-mile run
For Time

L2
1200m Run
Then, 3 rounds of:
30 burpees
4 power cleans 125/85#
6 front squats
Then 1200m Run

L1
800m Run
Then, 3 rounds of:
20 burpees
4 power cleans 85/55#
6 front squats
Then 800m Run

WED 6/20/18 WOD

Warm Up
100m Run – 5 Push ups – 5 Pull ups – Crabwalk – 2 Wall walks – 10 PVC Pass Thrus – 10 SOTTS presses –
Empty Bar – 10 Back Squats – 7 OHS
2 Rounds

Strength WOD – Front Squat – 5-5-5-5-5-5-5 (compare to 1/31/18)

WOD
12 Min EMOM
2 Front Squat @ 70% of 5RM
4 Burpees
**AMRAP if you can’t keep up**

TUE 6/19/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Shoulder Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Shoulder Press
2 Rounds

Strength WOD – Push Jerk – 7-7-7-7-7-7-7 (Compare to 3/8/18)

WOD
7 S2OH  115/80#                         L2 – 85/55#                                   L1 – 55/35#
15 Double unders                      L2 – 10 DUs                                   L1 – 30 singles
8 Rounds for Time

MON 6/18/18 WOD

Warm Up
200m Run – Front Skip – Back Skip – Zig Zag Jumps – Crisscross Jumps – Bear Crawl – Inchworm – 10 Push ups – 10 Sit ups – 10 Squats – 10 Pull ups –
Movement Prep – 5 Reps of each – 2 Rounds

L3
10 Min AMRAP
10 Burpee Box Jump overs 24/20”
10 Squat Cleans 155/105#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 70/55#
10 C2B Pull ups
For Total Rounds + Reps

L2
10 Min AMRAP
10 Burpee Box Jump overs 20/16”
10 Squat Cleans 125/85#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 55/35#
10 Pull ups

L1
10 Min AMRAP
10 Burpee Box Jump overs 16/12”
10 Squat Cleans 65/35#
-Rest 5 Min-
10 Min AMRAP
10 Kettlebell Swings 35/25#
10 Banded or Ring Rows

SAT 6/16/18 – Strength – Bench –

Warm Up
1 Lap
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 7
1 x 5
6 x 3

Dumbbell Bench
3 x 10

Strict Pull ups
3 x Max Reps

Front Rack Walking Lunge
3 x 10

FRI 6/15/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec running singles – 10 Abmat Sit ups – 5 Dumbbell Front Squat – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Press
2 Rounds

5 Min Movement Prep – 5 Reps of each movement –

L3
100 double-unders                                     
21 Front Squats 115/85#
21 Push Press 115/85#
100 double-unders
15 Front Squats 115/85#
15 Push Press 115/85#
100 double-unders
9 Front Squats 115/85#
9 Push Press 115/85#

For Time

L2
50 double-unders   
21 Front Squats 85/55#
21 Push Press 85/55#
100 double-unders
15 Front Squats 85/55#
15 Push Press 85/55#
100 double-unders
9 Front Squats 85/55#
9 Push Press 85/55#

For Time

L1
200 single-unders   
21 Front Squats 55/35#
21 Push Press 55/35#
200 single-unders
15 Front Squats 55/35#
15 Push Press 55/35#
200 single-unders
9 Front Squats 55/35#
9 Push Press 55/35#

For Time

THU 6/14/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World- 10 Lying Leg Raises (each) – 30 sec Sampson Stretch (rt/lt)– 2 Rounds
Bar Work – 3 DL – 3 Back Squat – 3 S2OH – 3 Rounds (add weight each set)

Strength WOD – Deadlift – 1-1-1-1-1-1-1 (Compare to 2/14/18)

WOD – 12 Min AMRAP – Partner WOD
10 Partner Deadlifts 315/215#                      L2 – 225/155#                                L1 – 165/115#
5 Partner Bar Facing Burpees
20 KB Swings 70/55#                                        L2 – 55/35#                                    L1 – 35/15#
Rounds + Reps

WED 6/13/18 WOD

Warm Up
100m Run – Bear Crawl – 5 Squats – 5 Strict Pull ups – 100m Run – Crabwalk – 5 Lying T2B – 5 Push ups – 100m Run – Inchworm -1 Min Calf Stretch (each) – 1 Min Lunge Stretch (each)

WOD
Abbate
Run 1 mile                                   L2-1200m Run           L1-800m
21 Clean & Jerks 155/105#      L2-125/85#                  L1-75/55#
Run 800 meters                         L2-600m                       L1-400m
21 Clean & Jerks 155/105#      L2-125/85#                  L1-75/55#
Run 1 mile                                   L2-1200m Run           L1-800m

For Time

TUE 6/12/18 WOD

Warm Up
1 Min Row or 1 Min Bike -Then-PVC Work-10 Pass Thrus-10 Around the World-5 Goblet Squats– 2 Rounds
2 Laps -10 squats -10 side lunge – 1 Min Pride Squat – 2 Rounds
Empty Bar Work – 10, 8, 7

Strength WOD – Back Squat – 7-7-7-7-7-7-7 (Compare to 2/19/18)

WOD
12 Wall Ball Shots 20/14#                              L2 – 16/12#                                    L1 – 14/10#
8 Burpees
5 Rounds for Time