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W-O-D
CrossFit
A. Warm Up
B. Every minute for 9 minutes, 3 sets of each. 1. Muscle Ups or low ring progresions 6-8 2. HSPU x 10 3. Strict T2B x 6
C. 12 Minute AMRAP 6 Chest to Bar Pull Up 9 BOBs (bar over burpee) 12 Shoulder to overhead.
Olympic Lift 415pm to 630pm
A. Warm Up
B. Clean + Hang Clean + Squat Every 2 minutes for 12 minutes, build through 6 sets.
C. 5 Rounds of 7 Hang Power Cleans 135/95 15 Box Jumps 24/20 30 Double Unders (90 singles)
CrossFit Strength To be posted on white board.
Olympic Lift 415pm to 630pm
Yoga Stretch
Yoga Restorative
10am
Lift 7am to 830am
CrossFit
830am to 930am
A. Warm Up
B. Teams of 2 complete
Triple Helen
1200 Meter Run ( both partners run together) 63 KB Swings 53/35 (can not start KB Swings until both teammates are finished with run) 36 Pull Ups 800 Meter Run 42 KB Swings 24 Pull Ups 400 Meter Run 21 KB Swings 12 Pull Ups
Crossfit A. Warm Up
B. Tabata
CrossFit
A. Warm Up
B.Every minute, on the minute, for 12 minutes (4 sets of each):
Minute 1 – Strict Handstand Push-Ups x Max Reps Minute 2 – DB Weighted Lunge x 8 - 10 reps Minute 3 – Hanging Leg Raise x 8 - 10 reps
C.For time: Run 600 Meters (3 x 200 meters) 15 Deadlifts 115/75 30 Hand-Release Push-Ups (successful reps must start from the top extended position, and the knees must never touch the ground) Run 400 Meters (2 x 200 meters) 10 Deadlifts 20 Hand-Release Push-Ups Run 200 Meters (1 x 200 meters) 5 Deadlifts 10 Hand-Release Push-Ups
CrossFit Strength
To be posted on white board.
Olympic Lift
415pm to 630pm
CrossFit A. Warm Up
B. Every 2 minutes, for 14 minutes (7 sets): 2-Position Clean (increase weight with each set) (mid-thigh, and then from the floor)
In teams of two, with only one person working at a time, perform 30 reps each for time of for a total reps of 60: 135/95 lb Power Clean 135/95
Immediately followed by…
In teams of two, with only one person working at a time, perform 30 reps each for a total of 60 reps for time of: Toes to Bar
Partition your reps as you see fit.
CrossFit Strength
To be posted on white board.
Olympic Lift
415pm to 630pm
Yoga Stretch
630pm to 730pm
CrossFit
A. Warm Up
B. Strict Press 5 sets of 3, every 90 seconds
C. 10 Minute AMRAP 10 Wall Balls 5 Chest to Bar Pull Ups 10 Renegade Rows (10rt/10lt)
Olympic Lift 415pm to 630pm
Congratulations to Gene for taking the CrossFit Level Certification this weekend.
CrossFit
A. Warm Up
B. Back Squat 5 sets of 5 reps every 90 seconds, 3011 Tempo.
C. 3 Rounds for Time 5 Ground to Overhead 135/95 15 Box Jumps 24/20 25 KB Swings 53/35 30 Double Unders
CrossFit Strength To be posted on white board.
Olympic Lift 415pm to 630pm
Yoga Stretch
No Class today.
Lift
7am to 830am
CrossFit
830am to 930am
Teams of 2 complete
40 Shoulder to Overhead 95/65
40 Front Squats 115/75
40 Power Clean 135/95
♥At the top of every minute 1 of the 2 team members will complete 5 Wall Balls.
CrossFit Open 16.5
Heat # 1 - 945am
Heat #2 - 1035am (This is an approximate time)
CrossFit No Sessions Friday March 25.
CrossFit
A. Warm Up
B. TABATA
No Thursday Night Sessions No Friday Morning Session No Crossfit Strength No PM Olympic Lift
CrossFit A. Warm Up
B. Front Squat 5 sets of 2 reps every 90 seconds
Push Jerk 5 sets of 2 reps every 90 seconds
C. For Time 10 Power Cleans 135/95 50 Double Unders 8 Power Cleans 40 Double Unders 6 Power Cleans 30 Double Unders 4 Power Cleans 20 Double Unders 2 Power Cleans 10 Double Unders
No Thursday Night Sessions No Friday Morning Session No Crossfit Strength No PM Olympic Lift No Yoga Stretch
CrossFit
A. Warm Up
B. For Time 10 Deadlifts 255/185 20 Pull Ups 30 Box Jumps 24/20 40 KB Swings 53/35 50 Double Unders 40 KB Swings 30 Box Jumps 20 Pull Ups 10 Deadlifts
CrossFit
A. Warm Up
B. Back Squat/ Push Press 5 sets, 2 reps every 90 seconds.
C. 10 Minute AMRAP 10 Push Press 95/65 10 Toe to Bar 10 Front Squat 95/65
No CrossFit Strength or Olympic Lift this week. No Yoga Stretch this Wednesday or Sunday.
No Yoga Stretch today.
Lift
7am to 830am
CrossFit
A. Warm Up
B. 5 rounds of
200 Meter Run
10 Box Jumps 24/20
10 Push Press 115/75
Open 16.4 Heats begin at 945am
CrossFit
A. Warm Up
B. Deadlift 5 sets x 3 reps every 90 seconds.
C. Teams of 2 Complete (1 resting 1 working, split the reps) 13 Minute AMRAP of 55 Deadlifts 225/155 55 Calorie Row 55 Wall Balls 55 HSPU
CrossFit
A. Warm Up
B. Teams of 2 (one working one resting) 5 Rounds of 50 Double Unders 40 Air Squats 30 Sit Ups 20 Burpees 10 Pull Ups
CrossFit Strength To be posted on white board.
Olympic Lift 415pm to 630pm
