Mad Apple CrossFit

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WOD

Friday 5.24.2019

by Coach Mallory | May 24, 2019 | CrossFit WOD

CrossFit Workout of the Day

1. In Teams of 2, For Time:
2400m Row
*Alt. 400m

Rest 3 minutes, then…

10 minute AMRAP:
“Partner DT”
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Shoulder-to-Overhead
*Partners alternate full rounds

Rest 3 minutes, then…

10 minute AMRAP:
“Partner Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*Partners alternate full rounds
**Score = Total Row time & Rounds + Reps for each AMRAP

2. Mobility: Forearm Stretch, Hamstring Rollout,
Pec Smash, Psoas Smash

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PAST WOD’S

Friday 5.24.2019

by Coach Mallory | May 24, 2019 | CrossFit WOD | 0 Comments

CrossFit Workout of the Day 1. In Teams of 2, For Time: 2400m Row *Alt. 400m Rest 3 minutes, then... 10 minute AMRAP: "Partner DT" 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Shoulder-to-Overhead *Partners alternate full rounds Rest 3 minutes, then... 10 minute...

Thursday 5.23.2019

by Coach Mallory | May 23, 2019 | CrossFit WOD | 0 Comments

CrossFit Workout of the Day 1. Spend 10-15 minutes Build to today's heavy complex of: Snatch Deadlift + Snatch at 2" Below the Knee 2. For Time: 10-9-8-7-6-5-4-3-2-1 Alt. DB Snatch (50/35) Russian KB Swing (70/53) Handstand Push-up 3. Mobility: Couch Stretch 1-2...

Wednesday 5.22.2019

by Coach Mallory | May 22, 2019 | CrossFit WOD | 0 Comments

CrossFit Workout of the Day 1. Every 90 seconds, for 15 seconds: Station 1: Handstand Walk x 60 seconds* Station 2: Goblet Cossack Squat x 10-12 reps (5-6 reps each leg) *If proficient add obstacles for an added challenge 2. 12 minute AMRAP: 40 Double-Unders 15...