© 2019 by CrossFit Broadreach

WOD's & News

W

 

 

WEEK OF January 26th​​​

 

MONDAY:

Part 1: 

Build to a Heavy Complex: 
1 Power Clean 
2 Front Squats 
3 Push Jerks

Part 2: "Rack City"

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

TUESDAY:

"Speed Limit"

AMRAP 15: 
Buy-In: 100/80 Calorie Bike

Directly Into...

Max Rounds: 
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

WEDNESDAY:

"Buckle Up"

AMRAP 5: 
200’ Walking Lunge (Body Weight) 
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes 

AMRAP 5: 
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes 

AMRAP 5: 
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

THURSDAY

"Triplets"

Teams of 3: 
For Time (25 Minute Cap): 
50 Bench Press (115/85)
50/35 Calorie Assault Bike
50 Deadlifts (155/105)
50/35 Calorie Assault Bike

50 Bench Press (135/95)
50/35 Calorie Assault Bike
50 Deadlifts (185/135)
50/35 Calorie Assault Bike

50 Bench Press (155/105)
50/35 Calorie Assault Bike
50 Deadlifts (225/155)
50/35 Calorie Assault Bike

630 "Active Recovery (Breathing Class)

FRIDAY: 

Part 1: Build to a Heavy Complex: 
1 Hang Power Snatch
1 Overhead Squat 
1 Hang Squat Snatch

 

Part 2: "Paw patrol"

AMRAP 15:
60 Double Unders 
20 Toes to Bar 
10 Hang Squat Snatches (135/95)

 

SATURDAY:

"Deep End"

5 Rounds:
1 Minute Row
1 Minute Power Cleans (115/85)
1 Minute Burpees
1 Minute Rest