Category: CrossFit

WODs: 6/24-6/29/2019

MONDAY:
WARM UP:
A) 2RDs Partner WU:
Complete 200m Jog + 5 Good Mornings + 5 Back Squats + 5 Press + 5 Thrusters
while Partner Jump Ropes
STRENGTH:
A) 12Min EOMOM:
3 Pause Hang Cleans + 3 Thrusters + 3 Front Squats #AHAP
B) Squats:
2×6
2×3
3×1 #AHAP
*Find Max
EXTRA CREDIT:
A) Strict Press:
4-6 x 10

 

TUESDAY:
WARM UP:
A) 2RDs:
G-S-Twist
Complex Bird Dog
Complex Bird Dog
CONDITIONING:
A) 3RDs:
200m Jog + 200m Sprint
STRENGTH:
A) Bench:
2×6
2×3
3×1
EXTRA CREDIT:
A) Weighted Pull Ups:
4-6 sets x 5

 

WEDNESDAY:
WARM UP:
A) 400m Jog
B) 2RDs:
Complex Inch Worm
Jump Rope
Kneeling Squat Jump
CONDITIONING:
A) 3Min AMRAP x 4:
10 A.Swings
10 R.Swings
10 Box Jumps
*Rest 1Min
STRENGTH:
A) Chin Up L Hold:
5 x 20sec Hold
*1Min Rest
EXTRA CREDIT:
A) Bent Over IYTs:
3-5 sets x 5

THURSDAY:
WARM UP:
A) 2RDs:
GSTwist
Snatch Balance
Cossack Squats
STRENGTH:
A) 8Min EMOM:
2 Snatches #AHAP
B) Press:
2×6 #AHAP
2×3 #AHAP
3×1 #AHAP
CONDITIONING:
A) 4RFT:
12 Toe2Bar
12 SDHP #95/65
400m Run
EXTRA CREDIT:
A) Ab Wheel Roll Out:
3-4sets x 12

FRIDAY:
A) No Open Gym

 


SATURDAY:

WARM UP:
A) 400m Jog
B) 2RDs
WB Cleans
GSTwist
STRENGTH:
A) 8Min EMOM:
2 Hang Pause Cleans #AHAP
B) Deadlifts:
2×6
2×3
3×1 #Find Max
EXTRA CREDIT:
A) Front Squats:
4-6sets x 6

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WODs: 6/17-6/22/2019

MONDAY:
WARM UP:
A)2RDs:
200m Jog
7 G.S.Twist
7 Inch Worm Push Ups Twist
7 Jump Squats
STRENGTH:
A) 12Min EOMOM:
3 Pause Hang Cleans + 4 Thrusters + 5 Front Squats #AHAP
CONDITIONING:
A) 5RFT:
6 Thrusters #95/65
9 Pull Ups
12 Lateral Jumps Over Barbell
*Add 3 reps per round
*17Min CAP
EXTRA CREDIT:
A) Practice DUs

 

 

TUESDAY:
WARM UP:
A) 2RDs:
Jump Rope
Cossack Squats
Alt. Dead Bugs
CONDITIONING:
A) 3RDs:
200m Jog +200m Sprint
STRENGTH:
A) Bench Press:
2X6 #AHAP
2X4 #AHAP
2X2 #AHAP
B) Front Loaded Good Mornings:
5×10 #AHAP
EXTRA CREDIT:
A) DIPS:
4-6sets x 5#AHAP

 

WEDNESDAY:
WARM UP:
A)1RDs:
Inch Worm Push Up Twist
G-S-Twist
Jump Rope
B) 2RDs:
200m Jog while partner holds side plank
CONDITIONING:
A) 4Min AMRAP x 3:
3 Pull Ups
6 Push Ups
9 Box Jumps
*Rest 1Min Per AMRAP
B) 1Min AMRAP x 3:
Max R.Swings #70/52
*Rest 1Min Per ARMAP
EXTRA CREDIT:
A) 7RDs:
20-30sec L-Sit Hold

 

THURSDAY:
WARM UP:
A) 2RDs:
G-S-Twist
Alt. Bird Dog
Snatch Balance
STRENGHT:
A) 12Min EOMOM:
3 Hang Pause Snatches + 6 Overhead Squats
B) Back Squats:
2×6 #AHAP
2×4 #AHAP
2×2 #AHAP
CONDITIONING:
4-6RDs:
Wall-2-Wall Goblet Lunges #AHAP
Max Strict Pull Ups
*15Min CAP
EXTRA CREDIT:
A) Pendlay Rows:
3-5sets x 8

 

FRIDAY:
5am Class only.
No Open Gym.

 

SATURDAY:
WARM UP:
A) 2RDs:
Jump Rope
G-S-Twist
Inch Worm Push Up Twist
Cossack Squats
CONDITIONING:
A) 4RDs:
200m Jog + 200m Sprint
STRENGTH:
A) 4RDs:
1Min Hand Stand Hold
*Rest 90sec
B) Deadlifts:
2×6 #AHAP
2×4 #AHAP
2×2 #AHAP
A) Ab Wheel

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WODs: 6/3-6/8/2019

MONDAY:
WARM UP:
A) 2RDs:
G-S-T
Inch Worm Push Ups Twist
Cossack Squats 
B) 400m Jog while partner Jump Ropes 
STRENGTH:
A) 12Min EOMOM:
3 Pause Hang Snatches + 3 Overhead Squats #AHAP
B) 6RDs:
6 Weighed Pull Ups/ Strict Pull Ups
Goblet Lunges Wall-2-Wall #70/52 +
EXTRA CREDIT:
A) Dips:
3-5sets x 10

 

TUESDAY:
WARM UP:
A) 2RDs:
Jump Rope
Alt. Dead Bugs
Mt. on While Ball
B) 1RDs:
200m Run + 10 Burpees over Planking Partner
STRENGTH:
A) SuperSets:
2×8 Close Grip Bench Press #AHAP
10 Pause Ring Rows
2×6 C.G.B.P #AHAP
10 P.R.R
3×4 C.G.B.P #AHAP
10 P.R.R.
1xMaxReps C.G.B.P #135/85
1xMax Ring Rows
CONDITIONING:
A) For Time:
100 R.Swings #70/52
EXTRA CREDIT:
A) Split Squats:
3-5 x 8

 

WEDNESDAY:
WARM UP:
A) 2RDs:
Jump Rope
G-S-T
Inch Worm Push Twist
CONDITIONING:
A) 5RDs:
400m Run 
20 Wall Balls
12 T2Bars
*5 Burpees penalty for dropping ball/dropping off bar.
STRENGTH:
A) Chin Up L Hold:
5 x 20sec
EXTRA CREDIT:
A) Practice DUs

 

THURSDAY:
WARM UP:
A) 2RDs:
Kneeling Squat Jumps
Alt. Bird Dog
WB Cleans
B) 400m Jog
STRENGTH:
A) 12Min EOMOM:
2 Pause Hang Cleans + 4 Shoulder2Overhead + 6 Front Squats
B) Squats:
2×8 #AHAP
Max Push Ups
2×6 #AHAP
Max Push Ups
2×4 #AHAP
1x Max Reps #BW
EXTRA CREDIT:
A) 200 Push Ups

 

FRIDAY:
A) NO OPEN GYM

 

SATURDAY:
WARM UP:
A) 2RDs:
200m Run while partner jump ropes 
B) 2RDs:
200m Suit Case Carry
CONDITIONING:
A) Helen:
21 A.Swings #70/52
12 Pull Ups
400m Run
STRENGTH:
A) Deadlifts:
2×8 #AHAP
2×6 #AHAP
3×4 #AHAP
EXTRA CREDIT:
A) 100 Toes2Bar

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WODs: 5/29-6/1/2019

WEDNESDAY:
WARM UP:
A) 2RDs:
Inch Worm Push Up Stretch
Jump Rope
Cossack Squat
B) 400m Run
STRENGTH:
A) Super Sets:
8 Bench Press #AHAP
20 R.Swings
2×6 Bench Press #AHAP
20 R.Swings
2×4 R.Swings
Max Bench Press #135/85
20 R.Swings
B) Hip Thrust:
3-5 Sets x 10 per leg
EXTRA CREDIT:
A) Chin Up L Hold:
3-5 x 20sec

 

THURSDAY:
WARM UP:
A) 2RDs:
Overhead Squats
Swimming Superman
Hollow Rocks
CONDITIONING:
A) 20Min AMRAP:
10 Overhead Squats #95/65
10 T2B
400m Run
*5 burpees if barbell/t2b are done unbroken
EXTRA CREDIT:
A) Bent Over IYTs:
3-5 sets x 10

 

 

FRIDAY:
A) OPEN GYM

 

SATURDAY:
WARM UP:
A) 2RDs:
WB Cleans
Alt. Dead Bugs
G-S-Twist
STRENGTH:
A) 12 Min EMOM:
Odd: 6 Squat Cleans #AHAP
Even: 6 Chest2Bar Pull Ups
B) Squat:
1×8
2×6
3×4
1xMax #BW
EXTRA CREDIT:
A) L-SIT Hold:
3-5 sets x 20-30sec

CrossFit

WODs: 5/20-5/25/2019

MONDAY:
WARM UP:
A) 2RDs:
Jump Rope
Overhead Squats #PVC
G-S-Twist
STRENGTH/SKILL:
A) E2M for 12Min:
3 Pause Hang Snatches + 3 Overhead Squats #AHAP
CONDITIONING:
A) 6RDs:
6 Thrusters #155/105
6 Burpees
200m Run
EXTRA CREDIT:
A) Practice Pistols:
7×5

 

TUESDAY:
WARM UP:
A) 2RDs:
Inch Worm Push Ups
Alt. Dead Bugs
Cossack Squats
CONDITIONING:
5RDs:
10 Pull Ups
15 Push Ups
20 Air Squats
*15Min CAP
STRENGTH:
A) 4-6 Super Sets:
6 Close Grip Bench Press #AHAP
10 Pendlay Rows #AHAP
EXTRA CREDIT:
A) Practice DUs

 

WEDNESDAY:
WARM UP:
A) 400m Jog
B) 2RDs:
WB Cleans
G-S-Twist
Push Jerk #pvc/bar
STRENGTH/SKILL:
A) 6RDs:
6 Clean & Jerks #AHAP
6 Front Squats
6 Strict Pull Ups
*18Min CAP
B) Back Squat:
4-6RDs x 6#AHAP
EXTRA CREDIT:
A) L-Sit:
5-7RDs x 20sec

 

THURSDAY:
WARM UP:
A) 2RDs:
Kick Throughs
Jump Rope
Hollow Rocks
CONDITIONING:
A) For Time:
2RDs
200m Run
20 Wall Balls
20 Toes2Bar
2RDs
400m Run
15 Wall Balls
15 Toes
2RDs:
200m Run
10 Wall Balls
10 Toes2Bar
STRENGTH:
A) 5-7RDs:
15-20sec L-Sit Hold
EXTRA CREDIT:
A) Practice Handstand Push Ups

 

 

FRIDAY:
A) OPEN GYM

 

 

SATURDAY:
WARM UP:
A) 2RDs:
Jump Rope
Alt Dead Bugs
G-S-Twist
CONDITIONING:
A) 4RDs:
200m Jog
200m Sprint
STRENGTH:
A) 4-6 Super Sets:
6 Press #AHAP
6 Deadlifts #AHAP
EXTRA CREDIT:
A) Log Your Eating

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