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WOD: “AMRAP” -Wed 4.23.14

Skill: Snatch

EMOM – 10 minutes (change weight every two minutes)

Minutes 0 , 1 – 5 snatches

Minutes 2, 3 – 4 snatches

Minutes 4, 5 – 3 snatches

Minutes 6, 7 – 2 Snatches

Minutes 8, 9 – 1 Snatch

 

If you are working on form then just do 5 snatches every minute throughout without changing weight

 

2 min transition

 

20 Min AMRAP

6 Snatch (135/95)

12 Wall Balls (20/14)

200 Meter Run (To A1 parking lot)

10x wipe feet (1 for 1)—not a joke

Fitness Tour Part IV

Fitness Tour Part IV

The Fight Against Childhood Obesity

-Powered by Quest Nutrition

•16 CrossFits    •5 Days    •10 Athletes    •San Antonio    •Austin

Sponors:  

Quest Nutrition      •Hickies      •WODLIFE      •Nick’s Sticks    

 •Legends Body Sports Smart Recovery 

Hickies Coupon Code: HICKIEScrossfit       Wodlife Coupon Code:  FITTOURIV        Nick’s Sticks Coupon Code:  ISFIT

Follow Our Hashtags: #QuestTour  #Irunwithhickies  #nicksstickstour  #WodlifeTour  #LBSTour #Becomelegendary  #cheatclean #OnAQuest #NFLPlay60  #fitnesstourIV

 

Objective:

From APRIL 12th – 20th, 2014, we joined hundreds of Texas’ CrossFitters as we embarked on our 4th Fitness Tour.  The purpose of our fitness tour was to raise awareness of childhood obesity through working with the NFL’s Play 60 Program.  We are happy to announce that our sponsors made it that 100% of all donations went directly to programs to get children active.  16 CrossFits in 5 Days. 

 

PICTURES

 

CROSSFITS

 

DONATE - We raised $5,500

 

Previous Tours

Fitness Tour I    Fitness Tour II    Fitness Tour III

 

SPONSORS

WodLife Banner image Nick_sticks Hickies Image 220 110 quest Logo

WOD: “For Time” -Tues 4.22.14

For Time

20 – 15 – 10

Shoulder to Overhead (115/75)

Box Jump (24/20)

SDHP (115/75)

Full Crunch

KB Swing (70/45)

 

Cash Out:  Max Plank Hold

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Fitness Tour IV: Pictures

WOD: “EMOM and AMRAP” -Mon 4.21.14

Skill:  Clean

10 MIN EMOM 

Barbell Complex

1 Power Clean 

1 Squat Clean 

2 Front Squats 

NO REGRIP 

 

Rest until the 12 min mark 

 

15 Min AMRAP 

12 Front Squats (95/65)

12 HRPU 

24 Double Unders (72 Singles)

 

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WOD: “Bootcamp” – Sat 4.19.14

Burpee Broad Jump

Squat Jump

TRX Row

Rope Slam

Curl to Press

Tire flip/Slam Ball ( one person on tire flip, the other on slam ball)

Bench Press (make sure the arm extenders are out) – One bar at 65#, the other at 95#

Burpees

KB Front Squat

Rower

Full Crunch with med ball

1x @20:15

2x @30:20

2x @ 30:20

WOD: “EMOM” -Fri 4.18.14

EMOM for 20 Minutes

 

Even Minutes: (0,2,4,6,8,10…18)

5 OHS Squats (135/95)

10 Bentover Rows (135/95)

 

Odd Minutes:(1,3,5,7,9,…19)

10 Deadlifts (135/95)

5 Push Presses (135/95)

 

*same weight for all exercises

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WOD: “For Reps” -Thurs 4.17.14

For Reps

Achieve as many reps as you can in 2 minutes.

Change movement after 1 minute

1 Min Burpee

1 Min Wall Ball

1 Min Rest

*****add up the burpees and walls balls together to get one score PER round.

You should have 5 scores at the end of the WOD

ex (40, 41, 43, 39, 40)

 

Cash Out:  With a Partner 10 rounds of

(one person does 1 round then the other person does a round until 10 rounds are completed…5 rounds each)

5 Burpees

10 Chest to Deck Push Ups

15 Full Crunches

 

*if there is an odd number of people one person will do 5 rounds by themselves

 

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WOD: “Benchmark WOD- Bill L” -Wed 4.16.14

Benchmark WOD:

4RFT of

7 SDHP (135/95)

14 Power Cleans (135/95)

21 Full Crunches

 

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WOD: “AMRAP” -Tues 4.15.14

AMRAP

30 min cap

5 Box Jumps (24/20)

10  Left Arm KB Press (50/30)

10  Right Arm KB Press (50/30)

15 KB Step Ups (50/30) (holding KB however you want)

20 KB Swings (50/30)

25 Air Squats

 

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