MONDAY, MAY 16TH - FRIDAY, MAY 20TH

Monday May 16th ( last done Jan 3d)

Strength: Shoulder Press 5 @ 40,50,60% of your max

WOD
100 Thrusters (55/35)
Then 30-20-10
Step-Ups (24”/20”)
Ab-mat Sit-Ups

Tuesday May 17th

Strength: Deadlift 5 @ 40,50,60% and 3@ 70,80,90%

WOD
“Fun with Pull-ups”
10 minutes: work 30 seconds /rest 30 seconds
(do pull-ups for 30 seconds then rest 30 for a full 10 minutes, if you can’t do anymore do jumping or band assisted)

Wednesday May 18th

WOD
3 Rds
400m Run
20 WB (20/14)
20 KB Swings (45/35)
20 OH Squats (45/35)

Thursday May 19th

Row 1k
Rest 90 seconds
Row 1k
Rest 90 seconds
Row 1k
(try to keep within 10 seconds of first round)

Friday May 20th

Strength: Power Clean 3@ 40,50,60,70,80,90%

WOD
AMRAP in 15 mins
3 Deadlifts (Advanced 315/225)(Regulars 275/185)(Athletes 250/155)
6 Hand release push-ups (chest to ground, pick hands up, then push back up)
9 Toes-to-Bar

MONDAY MAY 9TH - FRIDAY MAY 13TH

Monday May 9th

 

Back Squat 5 sets of 10 reps at 65% of your max

WOD
“Tabata something else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Tuesday May 10th

 

Max Rep Push Press in 3mins. (95/55)

 

WOD3 Rounds
400m Run
50 Wall Balls
25 KTE

 

Wednesday May 11th

5 Rounds, 7 reps of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

 

Thursday May 12th

 

Row 1k
100 Jump Rope
Row 500m
200 Jump Rope
Row 250
300 Jump Rope

Friday May 13th

Deadlift 5 sets of 8 reps @ 70% of your max

 

WOD
3 Rounds
Run 200m
2 Rope Climbs
10 OHS (45/35)
15 Box Jumps
20 KB Swings (45/35)

Monday, May 2nd - Friday, May 6th

Monday May 2nd
Crossfit Open WOD
Complete as many rounds in 7mins as possible….record your rounds, however if you are not at 21/21 keep going til you get there and record that time too….
3 Thruster (100/65)
3 Chest to bar Pull-ups
6 pound Thruster (100/65)
6 Chest to bar Pull-ups
9 Thruster (100/65)
9 Chest to bar Pull-ups
12 Thruster (100/65)
12 Chest to bar Pull-ups
15 Thruster (100/65)
15 Chest to bar Pull-ups
18 Thruster (100/65)
18 Chest to bar Pull-ups
21 Thruster (100/65)
21 Chest to bar Pull-ups

Tuesday May 3rd

800m Run with plate (45/25)
800m Run
400m Run with plate (45/25)
400m Run
200m Run with plate (45/25)
200m Run


Wednesday May 4th

Deadlift 5 @ 40-50-60 then 4 chances for a new one rep max…..

WOD
30-20-10
SDHP (75/55)
KTE

Thursday May 5th

Row 1k
Burpee Broad Jump up and back across gym
Row 500m
Burpee Braod Jump up and back across gym

Friday May 6th

100 KB Swings (45/35)
30 Power Cleans (95/65)
30 Push Press (95/65)
30 Ea Arm DB Snatch (55/35)
30 Overhead Sqauts with Plate (45/25)
100 KB Swings (45/35)
****If you like, do this with a partner, you still do the same amount of reps, but one works while one rest, however each person does the allotted number of reps….smoker

TUESDAY, APRIL 26TH - FRIDAY, APRIL 29TH

Tuesday April 26th

Deadlift 5 at 40-60-60-65-75-85%

WOD

5 Rounds
10 Wall Balls (20/14)
10 Pull-Ups
10 Box Jumps(24/20)


Wednesday April 27th

21-15-9
Row For Cal
Burpees
Knee to Elbow

Rest 3 min

9-15-21
Row For Cal
Burpees
Knee to Elbow

Thursday April 28th
800M Farmers Cary (55/35)
800M Run
400M Farmers Cary (55/35)
400M Run
200M Farmers Cary (55/35)
200M Run
Each Drop of Farmers Cary is 5 Burpee penalties

Friday April 29th

Front Squat 5 sets of 3 at 70% of Back Squat Max

WOD
3 RDS
15 Hang Power Snatch (95/65)
15 Push Ups
15 Rockers

Monday, April 25th

Shoulder Press 5 at 40-50-60% 3 at 70-80-90%

WOD

3 Rounds
20 KB Swings 45/35
1 Min Jump Rope
10 Each Arm KB Clean & Jerk
1 Min Jump Rope
10 Each Arm KB Snatch
1 Min Jump Rope
1 Min Rest

MONDAY, APRIL 15 - FRIDAY, APRIL 22

Monday August 18th
“Barbara”
5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Tuesday August 19th
“Karen”
150 Wall Balls for time
Rest 5 minutes
10 Rope Climbs

Wednesday August 20th
“Elizabeth”
21-15-9
Cleans (135/95)
Ring Dips

Thursday August 21st
Run 1 mile for time. 
Rest 3 minutes
50 Burpees

Friday August 22d
“Fran”
21-15-9
Thrusters (95/65)
Pull-Ups

FRIDAY, APRIL 15

Push Press 5 Sets of 3 Reps (start with 85% of your shoulder press max and increase weight each set)

WOD
21 Deadlift (225/135)
100 Single Jump Ropes
15 Deadlfit (225/135)
100 Single Jump Ropes
9 Deadlift (225/135)
100 Single Jump Ropes