1 June

Daily CFFE warm up
Warm Up
5 min of Double under work

WOD:
6 rounds of
-400 meter run
-rest 90 sec

31 May

Daily CFFE warm up
Plus 3 rounds of
-10 PVC over head squats
-10 tuck jumps
-10 push ups

WOD:
15 min AMRAP
-10 pull ups
-20 kettle bell swings(45/25)
-50 meter shuttle run

30 May

Daily CFFE Warm Up
Plus 3 rounds of
-10 empty bar over head squats
-10 empty bar good mornings
-10 empty bar back squats

WOD:
CrossFit Main Site WOD 25 April 12
5 rounds for time
-25 push press (75/55)

-50 double unders or 150 singles

29 May

Daily CFFE warm up plus
3 rounds of
-10 air squats
-20 push ups

WOD
15 min AMRAP of
-5 tuck jumps
-10 burpees
-20 kettle bell swings (45/25)

26 & 27 May

Rest Days/ Make up a WOD that you missed this week!

25 May

Daily CFFE Warm Up

Skill: Snatch 2-2-2-2

WOD: “Nicole”

20 Min AMRAP

-400m run

-Max Rep Pull Ups
No classes on Friday and Monday. Enjoy your Memorial Day Weekend!

24 May

Daily CFFE warm up
2 rounds of
-10 PVC over head squats
-10 push
-10 burpees

WOD
4 rounds for time
-400 meter run
-rest 90 sec

23 May

Daily CFFE Warm up

Skill:
Dead Lift High Pull 5-5-5

WOD:
-100m sprint

-25 Push Ups

-100m Sprint

-25 Sit Ups

-100m Sprint

-25 burpees

-100m Sprint

-25 Box Jumps

-100m Sprint

22 May

Daily CFFE warm up
WOD
3 rounds for time
-35 double unders or 100 single jump rope
-25 box jumps
-15 over head squats

21 May

Daily CFFE warm up

Skill:< br> Athletes choice

20 min AMRAP
-5 hand stand push ups
-10 Pistols
-15 pull ups

18 May

Daily CFFE Warm up

Skill:
Pistols

WOD:
"TABATA What!!" (20 secs of work/ 10 sec break)
8 rounds of
-Pull ups
-Sit ups
-Push ups
-Squats
-Mountin Climbers

17 May

Daily CFFE warm up
Skill:
Hand stand holds 3 rounds 30 sec

WOD
Run 1 mile for time

16 May

Daily CFFE Warm UP

Skill:
Back Squats 5-5-5

WOD:
21-15-9
-Elevated push ups ( feet higher than shoulders)
-Dead Lift 135/95
-Box Jumps

15 May

Daily CFFE Warm Up

WOD1:
10 min AMRAP
-10 pull ups
-10 air squats
-10 burpees

rest 5 min then

WOD2:
10 min AMRAP
-20 Kettle bell swings
-20 push ups
-20 jumping jacks

14 May

Daily CFFE warm up Skill: Slam ball 1 min max reps WOD FIGHT GONE BAD

12 & 13 May

Rest Days or make up a WOD that you missed this week

11 May

Daily CFFE Warm up

Skill:
over Head Squat

WOD:

21-15-9
-over head squats (95/65)
-burpees

10 May

Daily CFFE Warm Up

WOD 1:
4 rounds of
-800 meter run
-50 slam balls

then rest 5 min

WOD2:
10 min AMRAP
-30 meter bear crawl
-20 sit ups
-10 air squats

9 May

Daily CFFE Warm Up

Skill:

Push Press 2-2-2-2

WOD:

25 box jumps

25 jumping pull ups

25 kb swings

25 jumping alternating lunge

25 knees to elbows

25 push press (75/55)

25 back ext (empty bar bell)

25 wall ball shots (20/14)

25 burpees

25 double unders

8 May

Daily CFFE Warm up plus
3 rounds of
WOD
-200 meter run
-30 jumping jacks
WOD: Main site WOD 24 April
Bench press 3-3-3-3-3 reps.

7 May

Daily CFFE Warm up

Skill:
Snatch
-5 reps (45/35)
-4 reps (75/55)
-3 reps (95/65)
-2 reps (105/75)
-1 reps (115/85)

WOD:
For time
-800 meter run
-20 kettle bell swings
-10 pull ups
-800 meter run
-20 slam balls
-10 burpees
-800 meter run
-20 walking lunges (10R/10L)
-10 tuck jumps
-800 meter run

5 & 6 May

Rest Days or Make up a WOD that you missed this weekend.

I want to wish CrossFit Hampton Roads and CrossFit OP best of luck at regionals the weekend.

4 May

Daily CFFE warm up
Skill:
5 min of double under work
WOD:
3 rds
100’lunge
50 back extensions 45 lb bar
50 ab mat sit ups
50 air squats

3 May

Daily CFFE Warm up plus
3 rounds of
-20 sit ups
-20 air squats
-20 star jumps

WOD: For time Row 5000 meters

 

2 May

Daily CFFE warm up

Skill: Cleans 2-2-2-2-2

WOD:
-400 meter run
-25 knees to elbows
-400 meter run
-25 cleans
-400 run
-25 pull ups
-400 meter run
-25 hand release push ups