WOD

Aprils Fool by the way… Strength  5X3 Paused Front Squat (3 count pause in rock bottom) – heavy but non-maximal, rest 90 sec. Work  AMRAP 5 Minutes 7 Hang Power Clean  (135/93) 7 Toes‐to‐Bar Rest 2 Minutes, then AMRAP 4 minutes 5 Hang Power Clean (115/83) 5 Toes‐to‐bar * The goa

Strength/Work 600 Burpees for time,  followed by 2 mile run for time.. Find 1rm Back Squat. Crossfit, Hella Crossfit, Oakland, fitness, Dogtown Athletic, 

Strength  Strict Press 5×3 80%, 85%, 90% Work 4x 30 Seconds Work/30 Seconds “Rest” in each of the following movements Air Squat/Wall Sit Rest 1 minute Push-up/FLR/ Plank Rest 1 minute Box Jump on 18”-24” Box/Hell Pos. Rest 1 minute V-Sit-up/V-Pos. * FLR = Forward Leaning Rest or

  Back Squat7×3 @80-85 % Work With a 12:00 cap: Run  200 m 20 Thrusters 105/70# 20 Bar Facing Burpees 15 Thrusters 105/70# 15 Bar Facing Burpees 10 Thrusters 105/70# 10 Bar Facing Burpees Run  200 Midline Windmills 4×8   Now that the Crossfit Open is over , it’s t

Recovery  : Foam roll for 45-60 Sauna 20+ minutes Ice bath – 10-15 Epsom salt bath – as long as possible Yoga with Lindsey at Dogtown every Sunday @ 9:30 Do something, the past two weeks have been very taxing  for the nervous  system and we  should  take this time to recov

Strength   5×3 Strict Press ( Novice) 5×3  Push Press ( Advanced/ Competitor) 5×3 Jerk ( if you’re feeling frisky) Work 7 Russian KB Swing (70/53) 7 Toes‐to‐Bar 30 yard Bear Crawl * Kettlebells  swings heavy, focusing on using your hips to drive the Kettlebell upw

Strength  5×3 Back-Squat 80-90% Work  100 Thrusters (75/53) For Time *Every time the bar is dropped to the ground, the athlete must stop and do 3 burpees, and a 30m sprint (length of turf). Make sure people are going light enough that they aren’t dropping the bar constantly – oth

Strength 4 X 100’ Prowler Push (HEAVY) Work    AMRAP 5 Min: 7 Pushups (Hand Release) 5 Toes to Bar or V-ups 3 Box Jumps (these should be high [borderline scare you high] so you can’t rebound) Rest 2 Min AMRAP 5 Min: 7 Pushups (Hand Release) 5 Toes to Bar or V-ups 3 Box Jumps (the

WORK  8 Minute Stretch 22 Burpees + 400m Run 22 Burpees + 400m Run 16 Burpees + 300m Run 16 Burpees + 300m Run 12 Burpees + 200m Run 12 Burpees + 200m Run 1 Minute Rest 22 Air Squats + 400m Run 22 Air Squats + 400m Run 16 Air Squats + 300m Run 16 Air Squats + 300m Run 12 Air Squats +