thewod

Posted on: April 20th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

50 DU or SU

Hip and Leg mobility

Metcon (Time)

1 mile Run OR 1600m Row


200 DU (2:1 SU)


800 m Run OR 1k Row


100 DU (2:1 SU)


50 Box Jumps 24/20”

Posted on: April 19th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

Tabata: Jump Rope & Air Squat

Snatch Warm Up

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP


1 MU (3:1 CTB)

1 S. Snatch 95/65#


10 DU


2 MU


2 S. Snatch


20 DU


3 MU

3 S. Snatch


30 DU
…

*cont. ladder as far as possible in 15 mins

Posted on: April 18th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 air squats

10 good mornings

10 air squats

10 KB swings

Metcon (Time)

2 Rounds:


100 Abmat Sit ups


30 DL 215/165#


15 Russian KB Swings 70/55#

Posted on: April 17th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

20 air squats

10 passthroughs

10 air squats

5 OTW each way

A.: Thruster (3 x 3 Across (9 Mins))

B.: Clean and Jerk (EMOM x 5, 3 reps Across)

1 min Transition

C.: Power Clean (EMOM x 5, 2 reps Across)

1 min Transition

D.: Squat Clean (EMOM x 5, 1 rep Across)

Posted on: April 16th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

leg swings

squat holds

A.: Back Squat (4 x 4 Across (12 mins))

B.: Metcon (AMRAP – Rounds and Reps)


12 min AMRAP


21 Pull Ups


15 OHS 95/65#


9 HSPU (2:1 any scale off wall)

Posted on: April 13th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

2 Rounds:

20 air squats

15 KB swings

Hip/shoulder mobility w/ plyo box

Metcon (Time)


50 Plate Burpee box Step overs 


M: 45# 24”


W: 25# 20”



Then Not For Time:


4 Rounds:
15 GHDSU


15 Hip Extensions



OR—



3 Rounds:


30 Leg Levers


30 supermans

Posted on: April 10th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

Hip Mobility

Squat review

A.: Front Squat (5 x 5 Increasing (15 mins))

B.: Metcon (Time)

21-18-15-12


TTB (2:1 Knee Raises)


KB Swings 70/55#

Posted on: April 8th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

15 air squats

Leg swings

Hamstring Mobi

DL Review

Metcon (Time)


5 Rounds:


400 m Run or 500 m Row


25 Push Ups


Deadlifts as follows:


Round 1: 5 @ 185/125 +20


Round 2: 4 @ 205/145 +20


Round 3: 3 @ 225/165 +30


Round 4: 2 @ 255/195 +20


Round 5: 1 @ 275/215#

Posted on: April 6th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

10 PVC lunge passthroughs

15 KB Swings

Clean Review

Metcon (AMRAP – Reps)

17 Min AMRAP:

50 Weighted Sit ups 55/35#


40 Barbell Lunges 95/65#


30 Ring Dips


20 P. Cleans 95/65#


10 KB Swings 55/35#



*those that can do MU, do dips from the high rings
150 Reps per round

Posted on: April 5th, 2016 by Euphoria CrossFit


Euphoria CrossFit – Regular Classes

Warm Up/Mobility

400m Run OR 500m Row

20 air squats

Lunge/ankle mobility

Euphoria Clean Warm Up (No Measure)

10 Jump and Lands (Squat)

5 Dip and Shrug

10 Dip & Catch

5 Hang Clean

5 Clean from Floor
Push Press review

Metcon (Time)

3 Rounds:


3 Rope Climbs (2:1 TGU)


6 P. Cleans 135/95#


9 Push Press 135/95#


12 Pistols (3:1 Air Squat)