Category: Uncategorized

Wednesday’s WOD:

Skill:
Lateral Stick Jumps

WOD:
4 Rounds For Time
200m Run
20 Plate Ground To OH 45/25#
10 Burpee Pull Ups
5 Handstand Push Ups
*25 Minute Cap

E-WOD:
Rest Day

Tuesday’s WOD:

CrossFit Total
For Max Load
1 Rep Back Squat
1 Rep Strict Press
1 Rep Deadlift

*You will have roughly 12-15 minutes to work up to a 1 rep max load for each lift. Be sure and write these numbers down.

E-WOD:
Run:
5k For Time

Bike:
10k For Time

Swim:
1 Mile For Time

Monday’s WOD:

Skill:
Forward Rolls

WOD:
10 Rounds For Time
5 Chest To Bar Pull Ups
5 Squat Clean Thrusters 135/95#
15 Double Unders

*20 Min Time Cap

E-WOD:
Run:
8x200m Run. Rest 2 mins in between.

Bike:
8×1/4mile Ride. Rest 2 mins in between.

Swim:
8x50m Swim. Rest 2 mins in between.

Sunday’s WOD:
(No Coach)

Hero WOD:
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*Partition the reps as needed. If you have 20# vest, wear it.

E-WOD:
No E-WOD today, do the the regular WOD.

Saturday’s WOD:

For Time:
“150 Reps of Fury”
50 Double Unders
40 Burpees
30 Pull Ups
20 Knees To Elbows
10 Bear Complexes 155/110

* Bear complex is a clean, front squat, press, back squat, press. Each rep starts from the ground.

E-WOD
Run:
10x100m sprint. Rest :30 seconds in between.

Bike:10x400m sprint. Rest :30 in between.

Swim: 10x50m swim. Rest :30 in between.

* For all sports keep attempts within 2-3 seconds.

Friday’s WOD:

Skill:
Ring Skills

WOD:
“Jeremy”
21-15-9
OHS 95/65#
Burpees

E-WOD:
Run:
For Max Distance: 20 Minutes of Sprint 1 Min, Jog 1 Min.

Bike:
For Max Distance: 20 Minutes of Sprint 1 Min, Easy Ride 1 Min.

Swim:
For Max Distance: 20 Minutes of Race Pace Swim 1 Min, Easy Pace 1 Min.

Thursday’s WOD:

Strength: Deadlift
In 15 Minutes Work Up To a 5RM

WOD:
10 Rounds For Time
1 Power Clean
2 Hang Power Cleans
3 Push Jerks

*Use 50% of deadlift 5RM for all movements.
* 25 Min Cap

E-WOD:

Run:
6x800m Run. Rest 2 Minutes in between splits.

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

Swim:
6x200m Swim. Rest 2 Minutes in between splits.

*For all sports, keep splits within 3-5 seconds.

Wednesday’s WOD:

Skill:
Double Unders

WOD:
For Time
20-10-5-10-20
Pull Ups
Back Squats 135/95#
10m Shuttle Sprints

E-WOD:
Rest Day All Sports

Tuesday’s WOD:

Strength:
Weighted Push Ups
1-1-1-1-1

WOD:
12 Minute AMRAP
4 Handstand Push Ups
8 Burpee Box Jumps 24/18″
12 OH-Lunge Steps 45/25#

E-WOD:
Run:
8x200m run. Rest 90 seconds in between sets.

Bike:
8×1/4m spin. Rest 90 seconds in between sets.

Swim:
16x25m swim. Rest 90 seconds in between sets.

*For all sports, keep sets within 2-3 seconds.

Monday’s WOD:

For Time:
21 Deadlifts 135/95#
200m Run 
21 Hang Power Cleans 135/95#
200m Run 
15 Deadlifts 135/95#
200m Run 
15 Hang Power Cleans 135/95#
200m Run
9 Deadlifts 135/95#
200m Run
9 Hang Power Cleans 135/95#
200m Run 

*30 Minute Cap 

E-WOD:
Run:
4 x 1 Mile Run, Rest 4 Mins between sets. 

Bike:
4 x 2 Mile Ride, Rest 4 Mins between sets.

Swim:
4 x 100m Swim, Rest 4 Mins between sets.