Friday, Dec. 1st, 2017

 

A) Warm Up

250m Row

10 Push-ups to Down Dog
10 Air Squats
10 Active Spiderman’s (5/leg)
5 Walkouts

8 Push-ups to Down Dog
8 Air Squats
8 Active Spiderman’s (4/leg)

B) Strength/Skill

Take 15-20 Mins to Find
a 2 Rep Max Clean and Jerk

(Jerk only on the 2nd clean)

C) WOD

20 Min Alternating EMOM:

4 HSPU
3 Deadlifts (Climbing in weight each time)

*Score is the final successful weight lifted

Thursday, Nov. 30th, 2017

 

A) Warm Up

200m Run

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walking Spiderman
Walkouts
Straight Leg Bear Crawl
Skip for Height
High Knees
Butt Kickers

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 BHN Snatch Grip Push Press
5 OVH Squats
5 Stiff-Legged Deadlifts

*Empty Barbell

B) Strength/Skill

Take 15-20 Mins to Find
a 2 Rep Max Snatch

C) WOD

3 RFT:

40/32 Cal Row
100 Double Unders
200 Meter Farmers Carry 45/35

Wednesday, Nov. 29th, 2017

 

A) Warm Up

400 Meter Run or 500 Meter Row

3 rounds:
5 Push-ups, 7 Sit-ups, 9 Squats

1:00 PVC Pass Throughs
1:00 Alternating Spidermans

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

 

B) WOD

4 RFT:

10 Pushups
15 Dumbbell Bent Over Rows each 50/35
20 Strict Presses (empty barbell)
25 Banded Pull Aparts
30 Sit-Ups

Rest as needed between rounds

*This is more about accessory work than it is a Wod, focus on good form, slow and steady.

Tuesday, Nov. 28th, 2017

 

A) Warm Up

200m Run

:45 Slow Row
:45 Active Spidermans

:30 Medium Row
:30 Push-up to Down Dog

:15 Fast Row
:15 Air Squats

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Take 15-20 Mins to Find
a 2 Rep Max Jerk

C) WOD

4 Min Amrap
15-12-9
Wallballs 20/14
Chest to Bar Pull-ups
Max Cal Row with Time Remaining

4 Min Rest

4 Min Amrap
15-12-9
Wallballs 20/14
Toes to Bar
Max Cal Row with Time Remaining

4 Min Rest

4 Min Amrap
15-12-9
Wallballs 20/14
Pull-ups
Max Cal Row with Time Remaining

Monday, Nov. 27th, 2017

 

A) Warm Up

200m Run

:20 Jumping Jacks
:40 Quad Stretch

:20 Air Squats
:40 Active Spidermans

:20 Push-up to Down Dog
:40 Active Samson

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

Take 15-20 Mins to Find
a 3 Rep Max Front Squat

C) WOD

For Time:

21-15-9

Sumo Deadlift High Pull 95/65
Push Press 95/65
Bar Over Burpees

Looking to choose a weight on the barbell that athletes could complete
21+ repetitions unbroken when fresh on both movements when fresh.
Within the workout, going unbroken may not be the best approach,
but choosing the proper load will get each individual the best workout for them.

Saturday, Nov. 25th, 2017

 

A) Warm Up

200m Run

Then :20 of Each:

Jumping Jacks
Knee to Chest
Quad Stretch
Soldier Kicks
Active Samson

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

“Burn Thanksgiving Away”

Teams of 4

For Time:

2000m Row

200 Mountain Climbers
200 Walking Lunges
200 V-Ups
200 Air Squats

1600m Run
1 Person Working at all time
1 Person Plank Hold at all time
2 People resting

Friday, Nov. 24th, 2017

 

A) Warm Up

:20 Jumping Jacks
5 Push-ups
:20 Active Spidermans
4 Push-ups
:20 Active Samson
3 Push-ups
:20 Air Squats
2 Push-ups
:20 Situps
1 Push-up
:20 Jumpin Jacks

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill

3 x 2
Jerk Balance @ 50%

C) WOD

Alternating On the Minute x 20

1 Rope Climb
2 Power Cleans (Climbing in weight each time)

*Score is your weight you successfully cleaned at the end

Thursday, Nov. 23rd, 2017

Related image

 

Happy Thanksgiving everyone, please be safe!!!

 

A) Warm Up

500m Row

Then

“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

B) Strength/Skill

Warm Up Movements

C) WOD

“Filthy Fifty-ish”

For Time:

50 Box Jumps 24/20
50 Jumping Pullups
50 Dumbbell Snatches 35/20
50 Walking Lunges
50 Abmat Situps
50 Push Press 45/35
50 Pushups
50 Wallballs 20/14
50 Cal Row
50 Dubs

Wednesday, Nov. 22nd, 2017

 

Reminder there is only 9am crossfit class Thanksgiving morning.

A) Warm Up

200 Meter Run

Then :20 of Each:

Jumping Jacks
Knee to Chest
Quad Stretch
Soldier Kicks
Active Samson

Then

3 Walkouts
10 Sit-ups
2 Walkouts
10 Push-ups
1 Walkout
10 Air Squats

B) Strength/Skill

5 x 3
Bench Press @ 75%

C) WOD

15-10-5
Kb Swings 45/35
Toes to Bar

800m Run

5-10-15
Kb Swings 45/35
Toes to Bar

Tuesday, Nov. 21st, 2017

 

A) Warm Up

Partnering up on a rower, switching back and forth between:

:45 Slow Row (feet on top of straps)
:45 seconds Active Spidermans

:30 Slow Row
:30 Active Samson

:20 Medium Row
:20 Air Squats

:15 Hard Row
:15 Push Ups

Then

“Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Barbell

B) Strength/Skill
5 x 2
Pause Front Squats @ 70%

B) WOD

3 Min Amrap:
21/15 Calorie Row
21 Burpees over Bar
Max Thrusters 75/55

Rest 3 Mins

3 Min Amrap:
18/12 Calorie Row
18 Burpees over Bar
Max Thrusters 95/65

Rest 3 Mins

3 Min Amrap:
15/10 Calorie Row
15 Burpees over Bar
Max Thrusters 115/75

Rest 3 Mins

3 Min Amrap:
12/8 Calorie Row
12 Burpees over Bar
Max Thrusters 135/95
Quick work/rest intervals today. Score is total thrusters.
Making sure athletes pick the correct barbell weight and calories on the rower will ensure the proper stimulus for each AMRAP
When fresh, athletes should be able to complete the below repetitions unbroken at each barbell