Workout of the Day (WOD)
April 5, 2019
1. Warm-up
10-8-6-4-2
Air Squats
Push-ups
Lunges
2. Skill Work
Strict HSPU Drills to Build Strength (same as last week)
3. Partner WOD
Partner 1 sprints from the rig to the HSPU wall and back and then completes 3 Burpees. Then partner 2 does the same. Partner 1 then sprints down and back 2x. Each time you come back to the rig complete 3 Burpees. (Down Back 3 Burpees, Down Back 3 Burpees) Partner 2 does the same. Every round increase the sprint by 1. Burpees always stay at 3. Finish with 10 sprints down and back.
CrossFit Lite
50 Burpee buy in then
30:00 Ladder of
2 Russian Twists
2 pull-ups
2 sit-ups
2 OHS
Then 4, 6, 8...
April 4, 2019
1. Warm-up
3 Rounds of
30 Double Unders
20 Sit-ups
10 Empty Bar Back Squats
2. Strength
1 Round of
Glute Activation 2:00
Kossack Squats x 20 each side
Clam Shells x 20 each side
5x5 Back Squats @65% of 1RM (controlled with minimal bounce)
Superset with
5x5 Pendlay Rows
3. Met-Con
12:00 AMRAP
15 Wall Ball
10 Cal Bike
5 Muscle-ups (alternate between ring and bar)
CrossFit Lite
5 rounds
10 back squats
15 push ups
20 wall balls
25 sit ups
Then
3 rounds
300m row
12 burpees
April 3, 2019
1. Warm-up
2 Rounds of
10 Pass Throughs
10 OHS
10 Pass Throughs in bottom of OHS
2. Shoulder/Hip Mobility
3. Strength/Skill
Snatch Balance
Work up to a moderate set of 3. Once there, complete 5 sets.
4. Met-Con
21-15-9
Hang Squat Snatches 95/65
Box Jumps 30/24”
CrossFit Lite
2 rounds
20 squat cleans
400m run
20 box jumps
400m run
20 burpees
400m run
20 pull ups
400m run
April 2, 2019
1. Warm-up
4 Rounds of
250m Row
10 Front Squats
10 Push Presses
2. Strength
Work up to 65% of your 1RM C&J then
7:00 EMOM of
1 Power Clean + 1 Front Squat with :05 Hold in bottom + 1 Split Jerk with :05 Hold in Split
(Goal is clean movements and active in bottom of the Squat. Active shoulders continually pressing up when holding the Split Jerk.)
3. Partner Hero WOD
"Abbate"
Run 1 mile
155/105 pound Clean and jerk, 21 reps
Run 800 meters
155/105 pound Clean and jerk, 21 reps
Run 1 Mile
*Both partners will run the full distance. Once back, split the C&Js.
CrossFit Lite
Same as regular class
April 1, 2019
1. Warm-up
3 Rounds of
10 Cal Bike
10 Kip Swings
10 Burpees
2. Skill Work
Strict Pull-ups + 10:00 EMOM
3. Met-Con
4 Rounds of
Minute 1: 1 Rope Climb
Minute 2: 50 Double Unders
Minute 3: 20 Burpees
Minute 4: 15 Hollow Rocks
CrossFit Lite
21-18-15-12-9-6-3
Thrusters
Hanging knee raises
Wall balls
3x mountain climbers
March 29, 2019
1. Warm-Up
1000m slow row
Foam Roll (10:00)
2. Back Squat Prep
2 Rounds of
Glute Activation 2:00
Kossack Squats x 20 each side
Empty Bar Back Squat with :03 Pause each rep x 20
3. Back Squat
5x3 @60% of 1 RM with :03 Pause at the bottom of each rep (no bounce)
4. Helen
3 Rounds of
400m Run
21 KBS 53/35
12 Pull-ups
Lite Class
4 Rounds of
8 Back Squats
12 Front Squats
1:00 Plank (change each round)
Then
4 Rounds of
20 Wall Ball
20 Knees to Elbows
1:00 Wall Sit
March 28, 2019
Hero WOD
"Small"
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24"/20” box
Run 800 meters
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.
Lite Class
Same as regular class
March 27, 2019
1. Warm-up
10 Pass Throughs
10 Spidermans
10 Ring Rows
10 PVC OHS
10 Strict Pull-ups
2. Skill Work
Hang Snatch Drills
Rope Climb Technique
3. Met-Con
4 Rounds of
7 Hang Squat Snatches @50% of 1RM Snatch
5 Cal Bike
2 Rope Climbs
Lite Class
Rope Climb Technique Then
10 Rounds of
1 Rope Climb
10 KBS
1 Rope Climb
10 Cal Bike
March 26, 2019
1. Warm-up
25 Burpees
20 Empty Bar Deadlifts
15 Bent Over Rows
10 Strict Presses
2. Skill Work
Strict HSPU Drills to Build Strength
3. Met-Con
4 Rounds for Time of
100 Ft. Lunges
12 Deadlifts @50% of 1RM
Lite Class
1 Mile Run then
5 Rounds of
10 T2B
10 Goblet Squats
10 Deadlifts
10 Single Arm DB Presses each arm
March 25, 2019
1. Warm-up
Roxanne!
2. Skill Work
Rowing
3. 3 – 6:00 AMRAPS with 1:00 Rest in Between
1. 40 Double Unders /20 Med Ball Cleans
2. 15 Calorie Row/15 Sit-ups
3. 10 Calorie Bike/10 Burpees
Lite Class
6 – 7:00 AMRAPS with :30 Rest in Between
1. 50 Bicycles/25 Hang Cleans/25 Push Press
2. 40 Double Unders/40 Mountain Climbers
3. 30 Lunge Jumps/30 Russian Twists
4. 200m Run/20 Air Squats
5. 15 Calorie Row/15 Sit-ups
6. 10 Calorie Bike/10 Burpees