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Monthly archive for April 2017

Mon 5.1 Back Squats & 30-20-10 Countdown

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Back squats: 5×[email protected]% Then: 30-20-10 of: Hang Power Snatches (95/65) Burpee + Box Jumps (24/20) Goal=Under 15 minutes   Ankle

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Weekly Rundown May 1-6

This week we will have our first Bring a Buddy Day of the month on Thursday, May 4th. Feel free to bring your friends or family to any class that

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Sat 4.29 Barbell Baseline WOD!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Barbell Baseline WOD! Run 400m 40 Deadlifts (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95) 10 Push Jerks (135/95)

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Fri 4.28 Bodyweight Deck of Cards!

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Bodyweight Card WOD: Diamond=Burpeese Heart= Box Jumps (24/20) Spade= Air Squats Club= Pull-Ups Joker= 50 Double-Unders Number Cards=Face Value Jack=11

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Thurs 4.27 30/15 Intervals & tempo runs

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI 30/20 intervals x 6 rounds (down the list) Handstand Hold Hollow Body Rock Superman Hold Straight arm plank Wall Sit

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Wed 4.26 Shoulder Press & AMRAP 15

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Shoulder Press: 5×[email protected]% Then: AMRAP 15 of: 9 Hang Power Cleans (115/85) 12 Toes to Bar 15 Wall Balls (20/14)

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Tues 4.25 EMOM 6 & 12-2 Countdowns

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI DU Skill Work EMOM 6 of: 10 Single-Unders + 10 Power Jumps + 10 Double-Unders 12-2 Countdown by 2’s of:

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Mon 4.24 Back Squats & 5 Rounds for time

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI Back Squats: 4×[email protected]% Then: 5 Rounds for time of: 15 DB Alternating Snatch (50/30) 12 Renegade row + Push-Ups (50/30)

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Weekly Rundown April 24-29

This week will be week #2 in our current 6 week goals progression. We’ll bump up our double-unders in the warm-up to 15 unbroken. Our power jumps will increase to

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Sat 4.22 “Schlitz”

Today’s WOD (Workout Of the Day) at Joust CrossFit Ann Arbor, MI “Schlitz” 4 Rounds for Time 400 meter Run 4 Muscle-Ups 40 Double-Unders Goal=Under 20 minutes

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