Warm up; Hamstring Floss + Bear Crawl x4

Skill; KB Walking Lunge 3 x 20 (24/16k)

WOD; 5 Rounds for Time – 5 HSPU, 10 OHS 105/65lbs 15 Box Jump 24/20″

Amy and David at the CF Level One Cert!

 

 Warm up; 24 Single Leg KB Step-ups 24/16k

Skill; Wall Walk – 2 reps on the Min for 5 Min

WOD; 2 Rounds for Time

75 Goblet Squat 24/16k, 50 HRPU, 25 Pull-ups, 5 Wall Walks

8am Warming up the Wall – Nystrom, Lauren, Kelly, Gino, Marshall and Chris A

CrossFit Wall Street WODShivangi Rock’n the Pull-ups!

Warm up; 500m Row, Inch Worms, Shoulder Mobility

Skill; Hang Squat Clean 5 x 5

WOD; 8 min AMRAP

10 KB Thruster 24/12k

1 Strict Pull-up

 

Question; Since you started training at CFWS, what changes have you made to your nutrition program? 

Skill:

10 minutes to find a 1 rep max Hang Snatch

W.O.D.

20 Minutes

Odd Minute (5 Hang Snatch at 75%)

Even Minute (10 Wall Ball)

Skill:

O.H.S.

4-3-2-1

W.O.D.

Start with 500 Meter Row

3 Rounds

20 K.B. Swings

20 H.R.P.U

then finish with another 500 meters

Skill

4 x 2

Split Jerk

 

W.O.D.

21-15-9

Deadlift (135/95)

Knee to Elbow

Skill:

Back Squat

3-3-3-3-3

W.O.D.

15 A.M.R.A.P

6 hang clean (135/95)

9 burpee

12 Box Jump (30″/24″)

Skill:

S.D.H.P

3 x 10

W.O.D.

10 Kettlebell S.D.H.P (24k/16k)

10 Strict Press (95/65)

W.O.D.

Tabata

:20 seconds of work with 10 seconds of rest for 8 rounds

Row/Squat/Pullup/Pushup/Situp

Lowest score in each movement is your score