CrossFit FTP

Mondays WOD

25 Min AMRAP;

10 db Hang clean & Jerk (35/25)

10 Pull ups

10 Knees to Elbows

ITS FRIDAY

10 Rounds for time…

200m Run

5 Ring Dips

10 Push-ups

1 Rope Climb (5 Tarzan Pull-ups)

Thursdays WOD

3 Rounds of..

10 back squats (225/155)

20 DB push-press (35/25)

30 Wall Ball Slams (20/14)

Everybody Jump…Jump!

Wod: 3 rounds Max Pull ups

Rest 3 Min between sets, record total of all sets

Then: 10 min AMRAP:

10 box Jumps

15 Kb swings (53/35)

20 Double Unders

Tuesdays WOD

Power:  Push Jerk 7 x 3

Wod:   Every Min. on the Min. for 10 min. Perform :

5 Burpee Box Jumps and with the remaining time 

Do as many Air Squats as Possible until min is up.

Score workout with total air squats done in 10 min.

Mondays WOD

“Tabata”

DB Thrusters

Overhead Lunges

Toes to Bar

DB Snatches

Double Under Mania!!!

Power: 5 x 5 back squats

1 round: 500 double unders,250 yards plate push

Thursdays WOD

Wod: 4 Rounds

10 HSPU

10 Bar Facing burpees

10 SDHP (95/65)

Wednesdays WOD

Power: Power Clean & Jerk 5x 3

WOD:  5 rounds:

5 Ground to Overhead (135/95)

15 Kb Swings (53/35)

Tuesdays WOD

Skill: Handstand holds; 3 attempts max time staying up

Using the wall permitted or free standing.

WOD:  Row 2000 meters

Run 1 Mile

50 Burpees

-For time, no scheduled rest between activities.