April 2017 WOD Archive

Programmed by: Paleoethics

Sunday, April 30th – 243

RX

Scale as needed

For Time
21-15-9

Thrusters (135/85)
TTB

Anywhere

6RFT

30 Jump Squats
30 Top Ups


Saturday, April 29th – 242

RX

Scale as needed

For Time
50ft Handstand Walk
100ft Farmers Carry (2 x 2.pood)
150ft Sled Push (225/155)
200ft Sled Pull (225/155)

Anywhere

For Time
500m Sprint
50ft Walking Lunge

400m Sprint
50ft Walking Lunge

300m Sprint
50ft Walking Lunge

200m Sprint
50ft Walking Lunge

100m Sprint
50ft Walking Lunge


Friday, April 28th – 241

A post shared by Paleoethics (@paleoethics) on

RX

Scale as needed

12 Min EMOM
1 Squat Clean (155/95)
2 Front Squat (155/95)
3 Jerks (155/95)

Anywhere

6RFT
50ft Bear Crawl
50ft Frog leaps
50ft Walking Lunges


Thursday, April 27th – 240

RX

Scale as needed

15 Min AMRAP
2-4-6-8-10-12-14…

KBS (2pood/1.5pood)
C2B Pull Ups
Burpee Box Jump Overs (24/20)

Anywhere

15 Min AMRAP
2-4-6-8-10-12-14…

Hindu Push Ups
Tuck Jumps
Top Ups


Wednesday, April 26th – 239

A post shared by Razz (@justrazz) on

RX

Scale as needed

20 Min EMOM
ODD : 10 Strict Press (75/55)
EVEN : 40 Double Unders

Anywhere

20 Min EMOM
ODD : 12 Burpee’s
EVEN : 40 Double Unders


Tuesday, April 25th – 238

A post shared by John Shoust (@johnshoust) on

RX

Scale as needed

For Time

10 Cal Row
5 Muscle Ups

20 Cal Row
4 Muscle Ups

30 Cal Row
3 Muscle Ups

40 Cal Row
2 Muscle Ups

50 Cal Row
1 Muscle Ups

Anywhere

For Time

100 Push Ups
80 Jump Squats
60 Jumping Lunges
40 Plank Ups
20 Burpee’s


Monday, April 24th – 237

A post shared by megs (@dancmegs) on

Rest Day

Jump in a lake and have some fun!


Sunday, April 23rd – 236

A post shared by Alex Parker (@aaparker1) on

RX

Scale as needed

10RFT
1 Rope Climb
2 Muscle Ups
3 Push Jerks (155/95)

Anywhere

For Time
Run 400m
100 High Knees (March / per leg)
100 Mountain Climbers (per side)
100 Sit Ups
Run 400m


Saturday, April 22nd – 235

RX

Scale as needed

For Time
30-20-10

Deadlift (225/155)
HSPU

Anywhere

For Time
30-20-10

Side Lunges (per leg)
Russian Twists (holding an object)
Side Winds (per side)


Friday, April 21st – 234

RX

Scale as needed

5RFT
25 Wall Balls
20 SDHP (75/55)
15 Box Jumps
10 Atlas Stone To Shoulders

Anywhere

5RFT
30 Sit Ups
30 Top Ups
30 Flutter Kicks (per leg)
30 Plank Twists


Thursday, April 20th – 233

A post shared by Paleoethics (@paleoethics) on

RX

Scale as needed

For Time
2k Row
2k Assault Bike
2k Run

Anywhere

For Time
6 x 800m Sprints (rest 2 minutes between sets)


Wednesday, April 19th – 232

A post shared by Emily Abbott (@abbott.the.red) on

RX

Scale as needed

For Time
10-8-6-4-2-2-4-6-8-10

Bench Press (135/95)
Strict Pull Up

Anywhere

For Time
10-8-6-4-2-2-4-6-8-10

Pistols
Grasshoppers (per side)


Tuesday, April 18th – 231

RX

Scale as needed

For Time
1 Mile Run
100 GHD Sit Ups
100 Box Jumps
1 Mile Run

Anywhere

For Time
1 Mile Run
100 Mountain Climbers (per side)
100 Jump Squats
1 Mile Run


Monday, April 17th – 230

A post shared by Karine (@connexionista) on

Rest Day

Much needed Rebuild Recover smoothie 😀


Sunday, April 16th – 229

A post shared by Mìkę Morrìson (@maxx_mike) on

RX

Scale as needed

20 Minute AMRAP
“NATE”

2 Muscle Ups
4 HSPU
8 KBS (2pood/1pood)

Anywhere

20 Minute AMRAP

2 Wall Walks
4 Hindu Push Ups
8 Burpee’s


Saturday, April 15th – 228

A post shared by Britta Asbar (@brittaasbar) on

RX

Scale as needed

For Time
50-40-30-20-10

Double Unders
Strict Press (45/35 Barbell)

Anywhere

50-40-30-20-10

Double Unders
Push Ups


Friday, April 14th – 227

RX

Scale as needed

For Time
5km Run

Anywhere

For Time
5km Run


Thursday, April 13th – 226

RX

Scale as needed

18 Minute AMRAP
12 TTB
6 Power Clean (185/135)
12 Pull Ups
6 Push Jerks (185/135)

Anywhere

18 Minute AMRAP
12 Sit Ups
12 Pistols
12 Tuck Jumps
12 Reverse Leg Extensions (per leg)


Wednesday, April 12th – 225

RX

Scale as needed

Strength

5 x 3 Strict Press

15 Min EMOM

5 Push Ups
5 Wall Balls (20/14)
5 Ball Slams (20/14)

Anywhere

15 Minute EMOM

5 Push Ups
5 Jump Squats
5 Burpee’s


Tuesday, April 11th – 224

A post shared by Laura Perry (@lauraperryultra) on

Rest Day

Grab a shaker, grab your greens and mix. Enjoy


Monday, April 10th – 223

A post shared by VIRUS CANADA (@viruscanada) on

RX

Scale as needed

3RFT
30 Calorie Row
3 Legless Rope Climbs

Anywhere

3RFT
30 Jumping Lunges (per leg)
3 Wall Walks


Sunday, April 9th – 222

A post shared by Stella Kamba (@stella.kamba) on

RX

Scale as needed

For Time

1000m Run
50 Wall Balls

800m Run
40 Wall Balls

600m Run
30 Wall Balls

400m Run
20 Wall Balls

200m Run
10 Wall Balls

Anywhere

For Time

1000m Run
50 Air Squats

800m Run
40 Air Squats

600m Run
30 Air Squats

400m Run
20 Air Squats

200m Run
10 Air Squats


Saturday, April 8th – 221

RX

Scale as needed

For Time
1-2-3-4-5-6-7-8-9-10

Power Snatch (115/75)
Bar Facing Burpee

Anywhere

For Time
1-2-3-4-5-6-7-8-9-10

Jump Squat
Burpee
Lunges (per leg)


Friday, April 7th – 220

A post shared by ICE NYC (@ice.nyc) on

RX

Scale as needed

Strength

5 x 10 Back Squat

10RFT

10 Box Jumps (24/20)
8 KBS (2/1.5pood)
6 Push Ups
4 DB Snatch (70/50)
2 Bar Muscle Ups

Anywhere

10RFT

10 Squat Tuck Jumps
10 Burpees
10 Speed Skates (per leg)
10 Side Winds (per side)


Thursday, April 6th – 219

RX

Scale as needed

For Time
50-40-30-20-10

Pull Ups
Wall Balls
Double Unders

Anywhere

For Time
50-40-30-20-10

Push Ups
Air Squats
Tuck Jumps


Wednesday, April 5th – 218

A post shared by Rhonda Lindle (@rhondinella) on

Rest Day

Call your mom.


Tuesday, April 4th – 217

A post shared by Ftbencrossfit (@ftbencrossfit) on

RX

Scale as needed

3RFT
30 HSPU
20 TTB
10 Ring Muscle Ups
500m Row

Anywhere

5RFT
25 Air Squats
15 Plank Ups (per arm)
5 Wall Walks
500m Run


Monday, April 3rd – 216

A post shared by Filip Popovic (@popovicfilip_) on

RX

Scale as needed

2 Min AMRAP For Each Movement

Power Cleans (185/115)
Burpee Over Bar
Deadlifts (185/115)
Front Squats (185/115)

Rest 5 Minutes

Power Cleans (225/135)
Burpee Over Bar
Deadlifts (225/135)
Front Squats (225/135)

Anywhere

2 Min AMRAP For Each Movement

Push Ups
Jumping Lunges
Reverse Leg Extensions
Burpees

Rest 5 Minutes

Push Ups
Jumping Lunges
Reverse Leg Extensions
Burpees


Sunday, April 2nd – 215

A post shared by Macy ⬇️ 38 lbs (@macys100) on

RX

Scale as needed

For Time:
150 KBS (1.5/1pood)
150 Ball Slams (20/14)

Anywhere

For Time:
300 Mountain Climbers
150 Sit Ups
300 Flutter Kicks


Saturday, April 1st – 214

A post shared by Amanda Marie (@manderrr23) on


REST DAY… April Fools!

RX

Scale as needed

5RFT
20 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)

REST DAY… April Fools!

Anywhere

5RFT
20 Push Ups
20 Jump Squats
20 Burpees


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