Thursday, Feb. 1st, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

5 x 3
BHN Push Press @ 75%

C) WOD

4 RFT:

27/21 Cal Row
21 Kb Swings 45/35
15 Wallballs 20/14

Wednesday, Jan. 31st, 2018

 

A) Warm Up

30 Seconds
Active Samson
Walkouts
Active Spidermans
Air Squats
Active Dive-bombers
Straight Leg Sit-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 1
Pwr Clean + Front Squat + Squat Clean & Jerk @ 80%

Then
3 x 2
Clean Pulls @ 90%

C) WOD

2 RFT:

400m Run
50 Dubs
12 Squat Cleans 115/75

Tuesday, Jan. 30th, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Active Spidermans
Pass Throughs

Medium Row
Active Samson
Hollow Hold

Fast Row
Push-up to Down Dog
Superman Hold

B) Strength/Skill

5 x 3
Bench Press @ 75%

C) WOD

4 Min Amrap:
21/15 Cal Row
21 Burpees
21 Chest to Bar Pullups
rest 4 minutes
4 Min Amrap:
15/10 Cal Row
15 Burpees
15 Toes to Bar
rest 4 minutes
4 Min Amrap:
9/6 Cal Row
9 Burpees
9 Pullups

*Score is Rounds and Reps completed in each amrap.

Monday, Jan. 29th, 2017

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

“Modified Barbell Warmup”

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Snatch Grip Stiff Deadlifts
5 Hang Power Snatch

*Empty Barbell

B) Strength/Skill

Take 20 Mins to Find a 2 Rep Max
Power Snatch

Then

3 x 2
Snatch Pulls @ 110%

C) WOD

“Isabel” For Time:

30 Power Snatches 135/95

*Time Cap 5 Mins

3 Rounds of Core work not for time if you want:

:40 Hold Plank
10 Russian Twists 45/35 kb or db
8 Weighted V-Ups 45/25

Within the workout, athletes should use a weight that they are capable of completing 10-15
repetitions unbroken if they had to.
Going a little lighter to accomplish this is more important in the long run than writing “Rx”.

 

 

 

Saturday, Jan. 27th, 2018

 

A) Warm Up

45 Seconds
Partners Alternating Movements
Easy Bike
Active Spidermans

30 Seconds
Medium Bike
Active Samson

15 Seconds
Faster Bike
Push-ups to Down Dog

B) Strength/Skill

Pick Teams and Warm Up Movements

C) WOD

20 Min Amrap:
Teams of 2

15 Burpees
12/9 Calorie Row
9 Pull-ups

1 athlete goes and completes a full round then athlete 2 goes…

Friday, Jan. 26th, 2018

 

A) Warm Up

:20 Seconds
Jumping Jacks
Active Spidermans
Walkouts

Single Unders
Active Samson
Push-up to Down Dog

Single Unders
Air Squats
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
Abv Knee Hang Pwr Clean @ 70%

Then

3 x 2
Tempo Clean Pulls @ 80%

C) WOD

3 RFT:

75 Double Unders
50 Air Squats
15 Power Cleans 135/95

Thursday, Jan. 25th, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

5 x 2
Pwr Snatch @ 70%

Then

3 x 2
Snatch Pulls @ 80%

C) WOD

15 Min Amrap:

200 Meter Run
2 Rope Climbs

Wednesday, Jan. 24th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Active Spidermans

Medium Row
Active Samson

Faster Row
Air Squats

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

12 Min EMOM:

Min 1: 5 Negative Pullups (5 sec descent)
Min 2: 7 Ring Dips
Min 3: :40 Plank Hold

C) WOD

3 Min Amrap:
21 Overhead Squats 95/65
21 Burpees
Max Calorie Row
Rest 3:00
3 Min Amrap:
18 Overhead Squats 115/75
18 Burpees
Max Calorie Row
Rest 3:00
3 Min Amrap:
15 Overhead Squats 135/95
15 Burpees
Max Calorie Row
Rest 3:00
3 Min Amrap:
12 Overhead Squats 155/105
12 Burpees
Max Calorie Row

*Score is total cals rowed

Tuesday, Jan. 23rd, 2018

 

A) Warm Up

200m Run

Line Drills

Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers

B) Strength/Skill

5 x 1
Push Jerk + Jerk @ 60%

*These should be done from a rack

C) WOD

For Time:

50 Abmat Situps
200m Run
40 Abmat Situps
200m Run
30 Abmat Situps
200m Run
20 Abmat Situps
200m Run
10 Abmat Situps

Monday, Jan. 22nd, 2018

 

A) Warm Up

:30 Seconds
Slow Row
Air Squats

Medium Row
Push-up to Down Dog

Fast Row
Active Spidermans

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 5
Back Squats @ 60%

 

C) WOD

“Fight Gone Bad”
3 Rounds
1:00 at each station:

Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 24/20
Push Press 75/55
Calorie Row
Rest

In the classic CrossFit benchmark workout “Fight Gone Bad”,
athletes will spend one minute at each of the five stations with no rest between stations.
Following the row, athletes will have one minute rest before beginning back on the Wall Balls.
Score at the end of the workout is total reps.