WOD Monday September 16 2019

WOD Monday September 16 2019

Yoga Fusion
315pm to 4pm

(No Yoga Fusion Wed Sept. 18, Friday Sept. 20)

CrossFit

A, Warm Up

B, Back Squats
6 - 4 - 3 - 3 - 2
90 seconds rest

C, 12 Minute AMRAP of
8 Box Jumps 24/20
10 Wall Balls
200 Meter Run

WOD Sunday September 15 2019

WOD Sunday September 15 2019

CrossFit
10am to 11am

A, Warm Up

B, Workout (Source: Functional Endurance):

Teams of 2

8 rds of 250m row

partner does 10 burpees,

switching on completion

Immediately into

8 rds of 250m row + 10 burpees

while partner rests,

switching on completion

Mobility:

Hamstring Stretch with Strap

WOD September 14 2019

WOD September 14 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, Teams of 2 (sharing reps equally)
4 Rounds of
50 Double Unders (150 singles)
20 Wall Balls 20/14
10 Power Snatch 115/75

Then

4 Rounds of
16 HSPU
8 Squat Cleans 135/95

Then

4 x 100ft Sled Push

WOD Friday September 13 2019

WOD Friday September 13 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B ," Lucky 13"
3 Rounds of
13 Hand Release Push Ups
13 Sit Ups
13 Box Jumps 24/20
13 KB Swings 53/35
13 DB Push Press 35/25
13 DB Reverse Step Lunge (DBs at side,13 rt/lt)
13 DB Alternating Snatch (13 total)
13 Medicine Ball Cleans
13 Pull Ups
13 Dips (Ring, Matador, PVC)
13 Air Squats (butt to ball)
13 Mountain Climbers (13 rt/lt)
13 Burpee

Friday Night Burn
5pm to 6pm

A, Warm Up

B, 3 Rounds – 2 Minute Stations
with 60 seconds rest between rounds
no rest between stations

1 – 30 Box Jumps
          Rest remaining time

2 – 60 seconds of KB Swings
           60 seconds of KB Goblet Squat

3 – 30 Wall Balls
Rest remaining time

4 – 60 second Plank
          30 second right side plank
          30 Second left side plank

Rest/Transition 60 Seconds

WOD Thursday September 12 2019

WOD Thursday September 12 2019

CrossFit

A, Warm Up

B, Deadlift/Toes to Bar
Every 2 MInutes

C, 4 Rounds of
70 Double Unders (210 singles)
7 Deadlifts (AHAP)
7 Knees to Elbow

AHAP = As Heavy as Possible w/good mechanics

WOD September 11 2019

WOD September 11 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Hang Power Cleans
3 reps for 6 sets

C, 4 Rounds of
10 Hang Power Cleans 115/95
10 Reverse Step Alternating Lunge
10 Box Jumps 24/20

WOD Tuesday September 10 2019

WOD Tuesday September 10 2019

CrossFit

A, Warm Up

B, Push Press + Push Jerk
Every 90 seconds for 6 sets.

C, For Time
10 – 8 – 6 – 4 of
Bar Over Burpees
50 – 40 – 30 – 20 of
Double Unders
10 – 8 – 6 – 4 of
Push Jerk 115/75

WOD Monday September 9 2019

WOD Monday September 9 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squat
8 - 6 - 4 - 4 with 90 Seconds rest

C, For Time
12 – 10 – 8 – 6 – 4 – 2 of
DB Devil Press 35/25
Pull Ups
(100 Meter Run/Row after each Round)
15 Minute Time Cap)

WOD September 8 2019

WOD September 8 2019

CrossFit
10am to 11am with Coach Peggy

A, Warm Up

B, On a 14-minute clock:

7 min. max burpees

7 min. max calorie row

Score = burpees + calories


Post-Workout Mobility:

2 minute couch stretch on each side

WOD Saturday September 7 2019

WOD Saturday September 7 2019

Lift
7am to 830am

CrossFit

A, Warm Up

B, “Hotshots 19”

6 Rounds For Time

(Teams of 2, Sharing Reps Equally)

30 Air Squats w/Sandbag

19 Power Cleans (135/95 lb)

7 Strict Pull-Ups

400 meter Run

Background: Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

This workout was first posted on the CrossFit Main Site as the workout of the day for Saturday, August 31, 2013 (130831). CrossFit established a fundraiser for this WOD through its foundation and raised money for the families of these lost heroes.

WOD Friday September 6 2019

WOD Friday September 6 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Front Squats
10 - 8 - 6 - 4
Every 2 minutes

C, 3 Rounds of
200 Meter Run
20 KB Goblet Squats 50/35
60 Double Unders (180 singles)

Friday Night Burn
5pm to 6pm

3 Rounds of 2 Minute Stations
No Rest between Stations
60 Seconds Rest between Rounds
(26 Total Minutes)
Station 1 – EMOM of
                   Minute 1 – Max Pull Ups/Ring Rows
                   Minute 2 – Max Wall Balls
Station 2 – 400 Meter Run
                   (Rest Remainder)
Station 3 – EMOM of
                   Max Calories Assault Bike
                   Max Burpees
Station 4 – 80 Double Unders/240 Singles
                   (Rest Remainder)

WOD Thursday September 5 2019

WOD Thursday September 5 2019

CrossFit

A, Warm Up

B, Shoulder to Overhead Complex
Press/Push Press/Push Jerk

C, 15 Minute EMOM of (5 sets)

1 – 15/12 Calorie Row
2 – Plank (45 Seconds/Elbows)
3 – 10 Push Jerks 115/75

(no rest between rounds)

WOD Wednesday September 4 2019

WOD Wednesday September 4 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Split Squats/ Single Leg Glute Bridge

C, 3 - 3 Minute AMRAPs of
4 Reverse Step Lunge (2rt/lt) 95/65
4 Hand Release Push Ups
(60 Seconds Rest between AMRAPs)

WOD Tuesday September 3 2019

WOD Tuesday September 3 2019

CrossFit

A, Warm Up

B, Every 3 Minutes for 4 sets (12 minutes)
10 DB Bench Press
10 DB Bent Row

C, For Time
400 Meter Run
then
5 Rounds of
10 DB Power Cleans 50/35
10 Up Downs
then
400 Meter Run

WOD Monday September 2 2019

WOD Monday September 2 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Back Squats
10 - 8 - 6 - 4 with 90 seconds rest between sets

C, 9 Minute AMRAP of
Ascending Ladder
2 – 4 – 6 – 8 – 10 …..
DB Thruster 35/25
Box Jump 24/20

WOD September 1 2019

WOD September 1 2019

CrossFit
10am to 11am with Coach Peggy

A, Warm Up

B, For TIme

400m sled drag

800m run

400m sandbag carry

800m run

400m farmer carry


Rx is BW for the sled drag and 1/2 BW for the farmer carry.

If not running, sub 4 min. on air bike or 1000m row.

If more people than sleds, half of class will start with farmer carry.

WOD Saturday August 31 2019

WOD Saturday August 31 2019

Lift
7am to 830am

CrossFit
830am to 930am

A, Warm Up

B, 20 Minute AMRAP of
(Teams of 2, Sharing Reps Equally)
12 - Deadlifts 135/95
8 - Hang Power Cleans
6 - Shoulder to Overhead
20 Wall Balls 20/14
20 Pull Ups

WOD Friday August 30 2019

WOD Friday August 30 2019

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Tempo Back Squat/DB Floor Press
EMOM x 12 Minutes

C, 10 Minute AMRAP of
Ascending Ladder
2 – 4 – 6 – 8 – 10 …..

KB Swing 53/35
Toes to Bar
Box Jumps 24/20

Friday Night Burn
5pm to 6pm
A, Warm Up

B, 3 Rounds of 90 second Stations
30 Seconds Rest between Stations
No Rest between Rounds

Station # 1 – 60 Seconds Max Burpees
                   30 Seconds Max HR Push Ups
                   30 Seconds Rest

Rest 30 Seconds/Transition

Station # 2 – 60 Seconds 10 Meter Shuttle Run
                   30 Seconds Squat Hold
                   30 Seconds Rest

Rest 30 Seconds/Transition

Station # 3 – 60 Seconds Max Air Squats (butt to ball)
                   30 Seconds Max Russian Twist (w/Med Ball)
                   30 Seconds Rest

Rest 30 Seconds/Transition

Station # 4 – 60 Seconds Max Sandbag Alt. Clean Over Shoulder
                   30 Seconds Max Sandbag Shoulder to Overhead
                   30 Seconds Rest

Rest 30 Seconds/Transition

WOD Thursday August 29 2019

WOD Thursday August 29 2019

CrossFit

A, Warm Up

B, Hang Power Cleans
Every 90 Seconds 3 reps for 7 sets

C, 12 Minute EMOM of
1 - 12 Hang Power Cleans 95/65
2 - 12 Push Press 95/65
3 - 14/12 Calorie Row
4 - Rest (all rest together)

WOD Wednesday August 28 2109

WOD Wednesday August 28 2109

Yoga Fusion
315pm to 4pm

CrossFit

A, Warm Up

B, Tempo Strict Press/ DB Reverse Step Lunge

C, 4 Rounds of
10 DB Burpee 35/25
10 DB Box Step Over 35/25
10 Pull Ups