CrossFit For Life

WOD - SATURDAY - 7:00-9:00 AM

"Fight Gone Bad"

WOD - FRIDAY

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

WOD - THURSDAY

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

WOD - WEDNESDAY

Push Jerk 1-1-1-1-1-1-1 reps

WOD - TUESDAY

5 Rounds for time

135 lbs. deadlift x 15

GHD sit-ups x 15

400 meter run

WOD - MONDAY

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

SUNDAY - REST DAY - GYM CLOSED

WOD - SATURDAY - 7:00-9:00 AM

"TRIP TO THE DENTIST"

AKA "JUD the STUD"

3 Rounds for Time

Pull-Ups x 15

Box Jumps x 15 - 24" box

Push Press x 15 - 75 lbs.

KB Sumo High-Pulls x 15 - 70 lbs.

Back Squats x 15 - 135 lbs.

WOD - FRIDAY

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

WOD - THURSDAY

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters