GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday (4/16):
10 Minute AMRAP
20/16 Calorie Row
15 T2B
(Rest 3 Minutes)
10 Minute AMRAP
12 Box Jumps Rx(24/20)
12 Push-Ups
(Rest 3 Minutes)
10 Minute AMRAP
Max Effort Wall Balls Rx(20/14)
Every Drop= 200m Run with Ball
Tuesday (4/17):
Hang Clean
Work Up to a Heavy 3
Alt. EMOM for 24 Minutes:
Minute 1: 15 American KB Swings Rx(55/35)
Minute 2: 10 KB Headcutters
Minute 3: 6 Strict Pullups F(8-10 Banded Strict Pullups)
Minute 4: 16 Walking Lunges (total)
**add weight as needed for pull-up & lunges
Wednesday (4/18):
4 Rounds for Time:
200m Run
3 Rope Climbs
10 Shoulder-to-Overhead Rx(135/95)
10 Bar Facing Burpees
25 Sit-Ups
3 Rounds:
10 Nordic Hamstrings Curls
15 Supine Glute Bridges
Thursday (4/19):
Strength: Back Squats
3 Sets of 10 Reps at 75% 1RM
20 Minute AMRAP
250m Row
20 KB Cleans Rx(55/35) (10 each)
20 Bodyweight Lateral Lunges (10 each)
20 SA KB Goblet Squat (same KB) (10 each)
Friday (4/20):
Strength: Strict Rows
4 Sets AMRAP
(looking for 8-12 reps each round)
4 Rounds for Time:
50 Double Unders F(100 Singles)
10 Handstand Push-Ups
15 V-Ups
20 Russian KB Swings Rx(60/40)
Standing Sled Pull AHAP (1 Full Length of Turf)
Saturday (4/21): Teams of 2
For Time:
200 Assault Bike or Row Calories as a Team:
Every 25 Calories as a Team Complete:
5 Power Clean & Jerks Rx(135/95)
10 Knees to Elbows
15 Wall Balls
(30 Minute Time Cap)
**Teams must switch between Assault Bike & Rower each round.