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

WOD 4.18.19

Warrior’s Path CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

45 Air Squats

21/15 Calorie ROW OR BIKE

10 Push Jerks

RX+ 155/115

RX 135/95

Scaled 95/65

GPP DBA

WOD 4.17.19

Warrior’s Path CrossFit – CrossFit

Gymnastics

Spend 10 Min practicing progressions for Hand Stand Push Ups

Metcon (AMRAP – Reps)

Perform at 0-130, 2-330, 4-530, 6-730, 8-930, 10-1130

10 Pullups**

Then

Max Kipping HSPU

(in time remaining)

rest 30 sec btw

**RX+ Deficit 6″/4″

**RX HSPU

Scaled Box HSPU OR

1/2 Body Weight Push Press

GPP Push Ups OR Empty Barbell Push Press
**RX+ and RX –

pull ups can be strict, kipping or butterfly

Scaled – can be banded pull ups or jumping


WOD 4.16.19

Warrior’s Path CrossFit – CrossFit

Metcon (Weight)

EMOM 0-10

1 Power Snatch (with 2 sec pause at knees)

1 Power Snatch (w/out pause)

1 Overhead Squat (with 2 sec pause at bottom of squat)

1 Squat Snatch (w/out pause)

EMOM 15-25

1 Snatch Pull

1 Hang Squat Snatch

1 Squat Snatch

4.15.19

Warrior’s Path CrossFit – CrossFit

Incredible Hulk (AMRAP – Rounds and Reps)

AMRAP 20

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats
RX 115/75

Scaled 75/55

GPP DBA

WOD 4.13.19

Warrior’s Path CrossFit – CrossFit

Metcon (Time)

10 Rounds:

1 Rope Climb

10 Alternating DB Snatches

35 Double Unders

WOD 4.12.19

Warrior’s Path CrossFit – CrossFit

Metcon (4 Rounds for reps)

0-4, 8-12, 16-20, 24-28

25 x 10m Shuttle Sprints then

AMRAP Power Cleans

RX 135/95

Scaled 95/65

GPP Med Ball Cleans 20/14

WOD 4.11.19

Warrior’s Path CrossFit – CrossFit

Back Squat (to a box)

Back Squat (to a box)

8-8-8-8-8

– Set up a box (or stack of plates) about 3” below parallel. (For most this will be about 10-12” high) Sit back to the box on each rep, stopping for a half-second once seated, then stand back up as aggressively as possible. Build to a heavy set of 8 and repeat for 5 total sets at the same weight.