Category: Uncategorized

Monday’s WOD:

Skill: Power Cleans

WOD:
Every minute on the minute for 12 minutes do 3 Power Cleans at 85% 1RM.

Rest 1 Minute

Then:
Max L-Sit hold on rings.

E-WOD:
Run:
6x400m Run. Rest 90 seconds in between. 6x200m Run. Rest 60 seconds in between. 6x100m run. Rest 30 seconds in between.

Bike:
6×1 Mile Ride. Rest 90 seconds in between. 6x800m Ride. Rest 60 seconds in between. 6x400m ride. Rest 30 seconds in between.

Swim:
6x100m Swim. Rest 90 seconds in between. 6x50m swim. Rest 60 seconds in between. 6x25m swim. Rest 30 seconds in between.

Sunday’s WOD:
(No Coach)

Skill:
Weighted Sit Ups

WOD:
9 Min AMRAP
5 DB/KB Sit Ups 35/20#
25 KB Swings 55/35#
2 Stone To Shoulder 175/145#

E-WOD:
Run:
6x600m Run. Rest 2 Mins in between.

Bike:
6x1200m Ride. Rest 2 Mins in between.

Swim:
6x200m Swim. Rest 2 Mins in between.

Saturday’s WOD:

Strength: OHS-5-5-3-3-3-1-1-1

WOD:
4 Rounds For Time:
25 KB Swings 55/35#
25 Pull Ups
25 Box Jumps 24/18
400m Run

E-WOD: Rest Day

Friday’s WOD:

Skill: Handstand Push Ups

WOD:
Hero WOD: “Holleyman”
30 Rounds For Time:
5 Wallball 20/14#
3 HSPU
1 Power Clean 225/155#

E-WOD:
Run:
10x50m Sprint. Rest :30 seconds in between.

Bike:
10x400m Ride. Rest :30 seconds in between.

Swim:
10x25m Swim. Rest :30 seconds in between.

Thursday’s WOD:

Strength:
Floor Press
10×2 @ 70%Body Weight

WOD:
14 Min AMRAP
50m Broad Jump With Plate 45/25#
5 Plate Burpees 45/25#
50m OH-Walking Lunge Steps 45/25#
10 KB Sumo Deadlift High Pulls 55/35#

*There will be an alternate WOD that will keep us indoors if tomorrow is rainy again.

E-WOD:
Run:
3×1 Mile Run. Rest 2 Minutes in between sets.

Bike:
6×1 Mile Ride. Rest 2 Minutes in between sets.

Swim:
8x100m Swim. Rest 2 Minutes in between sets.

Wednesday’s WOD:

Skill:
Barbell Farmer Carry

WOD:
2 Rounds For Time:
25 Snatch Grip Deadlifts 135/95#
20 KB Swings 55/35#
10 Front Squats 135/95#
5 Muscle Ups
30 Double Unders

E-WOD:
Rest Day

Tuesday’s WOD:

 
Strength:
Back Squat
5-5-5-5-5 (80-85%1RM)
Add weight progressively. 

WOD:
7 Min AMRAP
10 Alternating Pistols 
8 Chest Slap Push Ups

Monday’s WOD:

Skill:
KB, DB, BB, Thrusters

WOD:
For Time:
30 Goblet Squats 55/35#
200m Run 
15 KB Right Arm Push Press 55/35#
400m Run 
15 KB Left Arm Push Press 55/35#
200m Run 
30 Goblet Squats 55/35#

E-WOD:
Run:
For max distance, run 10 minutes, :30 Second sprint, :30 seconds jog.

Bike:
For max distance, bike 20 minutes, 1:00 Min sprint, 1:00 min easy ride.

Swim:
For max distance, swim 10 minutes, :30 seconds max effort, :30 seconds easy.

Sunday’s WOD:

Skill: Standing Broad Jump

WOD: 3 Rounds For Time
30 Plate Ground To OH 45/25#
200m Run
15 Ring Dips

E-WOD:
Run: 5k For Time

Bike: 10k For Time

Swim: 1600m For Time

Saturday’s WOD:

Strength: Strict Press 5-5-3-3-1-1-1

WOD:
4 Rounds For Time:
7 Thrusters 135/95#
15 Burpees
20 KB Swings 55/35$

E-WOD: Rest Day

*Remember starting tomorrow we have back to back Saturday workouts at 930 and 1030am. Also, tomorrow we will have a professional photographer filming the workouts for a CrossFit promo video! See you there!