WOD 4.30.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

5 rounds for time of:

400-m run

10 overhead squats

RX 135/95

Scaled 95/65

GPP DBA
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

WOD 4.29.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

5 Rounds For Time

35/25 Cal Bike OR

40/30 Cal Row

Then

20 Weighted Step Up and Over (45/25lbs)

10 Over the Box Jumps (24/20′′)

WOD 4.27.19

Warrior’s Path CrossFit – CrossFit

RX: “Tip Toe” (CompTrain) (Time)

For Time:

200 Meter Run, 21 TTB, 21 Burpees

200 Meter Run, 18 TTB, 18 Burpees

200 Meter Run, 15 TTB, 15 Burpees

200 Meter Run, 12 TTB, 12 Burpees

200 Meter Run, 9 TTB, 9 Burpees

200 Meter Run, 6 TTB, 6 Burpees

200 Meter Run, 3 TTB, 3 Burpees

WOD 4.26.19

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch
Set #1 – 60%

Set #2 – 65%

Set #3 – 70%

Set #4 – 75%

Sets #5+6+7 – 75 + %, based on feel.

DO NOT EXCEED

75% OF 1RM

Metcon (Time)

“Randy’s on a Boat”

5 Rounds:

15 Power Snatches (75/55)

21/15 Calorie Row

WOD 4.25.19

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

On the 3:00 x 4 Rounds:

15/12 Calorie Row OR 12/8 Bike. Then;

40 Double-Unders

Round 1 & 3 Max Kipping HSPU in time remaining

Round 2 & 4 Max Wall Balls in time remaining

WOD 4.24.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

3 Rounds

50′ Single DB OH Walking Lunge (50/35)

30 Weighted AbMat Sit-Ups

(35/25)

10 Sumo Deadlifts (225/185)

-Rest 3 min-

Then:

3 Rounds

16 Front Rack Reverse Lunges (45/35)

16 Barbell Good Mornings

8 Strict Toes to Bar

WOD 4.23.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

4 Rounds:

400 Meter Run

3 Rounds of “Macho Man”

RX+ 155/105

RX 135/95

Scaled 95/65

GPP DBA
1 Round of

“Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

*Complex does not need to be completed unbroken

WOD 4.22.19

Warrior’s Path CrossFit – CrossFit

Metcon (3 Rounds for time)

“Tri Sprints”

3 Rounds:

30/20 Calorie Row

30/20 Calorie Assault Bike

30 x 10m Shuttle Sprints

3:00 Rest between rounds.

WOD 4.20.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

Easter Egg Hunt Chipper

Metcon (Time)

21-15-9-6-3

Hang Cluster 45/35

TTB

WOD 4.19.19

Warrior’s Path CrossFit – CrossFit

RX: Metcon (5 Rounds for reps)

5 Rounds:

1:00 – Burpee Box Jumps

(24/20″)

1:00 – Power Cleans

(155/105)

1:00 – Wall Balls (10’/9′)

(20/14)

1:00 – Rest