WOD

5
May

Saturday 5/5/18

Oak City CrossFit – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

Partner 1

AMRAP in 15 Minutes

5 Broad Jumps

10 Push Ups

Partner 2

400m Kettlebell Farmer’s Carry 35/25
Switch after 400m farmer’s carry is completed.

3
May

Thursday 5/3/18

Oak City CrossFit – CrossFit

Metcon (Time)

2 Rounds

20 Dumbbell Burpee Step Up and Overs 50/35 24/20

15 Plate Overhead Sit Ups 15/10

20 Dumbbell Suitcase Deadlifts -right

15 Parallette Pass-throughs

20 Dumbbell Suitcase Deadlifts – left

2
May

Wednesday 5/2/18

Oak City CrossFit – CrossFit

FMS (AMRAP – Rounds)

EMOM for as long as possible

5 Push Press 75/55

6 Toes to Bar

7 Thrusters
Rx+

5 Handstand Push Ups

6 Toes to Bar

7 Thrusters 95/65

Scaled

5 Push Press 45/35

6 Sit Ups

7 Thrusters 45/35

1
May

Tuesday 5/1/18

Oak City CrossFit – CrossFit

Metcon (Time)

3 Rounds

25 Box Jumps 24/20

35 Walking Lunges

45 Double Unders

30
Apr

Monday 4/30/18

Oak City CrossFit – CrossFit

Overhead Squat (5 sets of 3 at ~80% of 1RM)

Overhead Squat (5 sets of 5 at 70%)

Overhead Squat (5 sets of 7 at 60%)