EXP Kids – Page 9 – CrossFit EXP

WORKOUT Of the DAY: Strength: None. WOD: [ Saturday WOD ] 9:15am Sweatfest!

WORKOUT OF THE DAY: STRENGTH: Bench Press 5.4.3.2.1 or 5.5.5.5.5 WOD: [ 15min AMRAP ] 15 Wall Balls 10 Push-ups 5 DLs L1- 30/20, Dips, 315/225 L2- 20/14, 225/135 L3- 14/10, knees, 135/95

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Partner Wod ] only 1 works at a time- 1 mile run, alt (5 laps) laps 100 KB (53/35) 1000m Row 100 Plyo Lunges (L+R=2) x 2 rounds 40min Cap

WORKOUT OF THE DAY: STRENGTH: Clean (full) 1.1.1.1.1 or 5.5.5.5.5 WOD: [ Tropical Pineapple ] 10 Box Js 12 Pull -ups 14 Push Press x 16min AMRAP L1- 24/20, 115/80 L2/M- 20/14, banded, 75/55 L3- 14/ plate, V-rows, 45/25

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Scotch ] Row 500m* 50 sit-ups 50 Burpees Row 400m 40 Sit-ups 40 Burpees Row 300m 30 sit-ups 30 Burpees Row 200m 20 Sit-ups 20 Burpees row 100m 10 sit-ups 10 Burpees 30mins L1- rx’d L2/M- start at 40 L3- start at 30 reps *AB conversion is .5,.4,.3,.2,.1 miles

WORKOUT OF THE DAY: STRENGTH: Over head Squat 5.4.3.2.1 or 5.5.5.5.5 on 2 min WOD: [ Nancy ] 400m Run 15 OH squats x 5 Rds L1-95/65 L2/M- x 4 rds, 75/55, 300m L3- x 3 rds, Back Squat 65/35, 200m 18min Cap

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ OPEN GYM ] Open Gym 9:15-10:15am. Come make up a workout you missed this week or stop by to work on a strength or skill!

WORKOUT Of the DAY: Strength: None. WOD: [ Saturday WOD ] 9:15am Sweatfest!

WORKOUT OF THE DAY: STRENGTH: Thruster 5.4.3.2.1 WOD: [ Callie ] 2 x 6min AMRAPs 3min break between 1) 6 Thrusters 6 TTBS Rest 3mins- 2) 6 Burpees 6 KBS L1- 115/75, 70/53 L2/M- 75/55, 35/18 L3- 65/35, 26/18

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Maverick ] 300m Tire drag 2min Hover 150′ Tire Flip 100 D-unders (200 singles) 50 Cal Row or Bike x 2 Rds L1- 3 rds, 45/35 L2/M- 2 rds, 25/15, singles x 2 L3- 2 rds, empty tire or run, 2x singles 36min Cap

1 … 7 8 9 10 11 … 125

Saturday 5.6.17

Friday 5.5.17

Thursday 5.4.17

Wednesday 5.3.17

Tuesday 5.2.17

Monday 5.1.17

Sunday 4.30.17

Saturday 4.29.17

Friday 4.28.17

Thursday 4.27.17

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