Monday’s WOD:
Strength:
With a time limit of 15 Minutes work to a 5 Rep Max Front Squat
WOD:
3 Rounds For Time
3 Three-Position Power Cleans 95/65#
6 Handstand Push Ups
9 Toes To Bar
200m Run
E-WOD
Run:
For 20 Mins Run 1 Min at 90% effort and 1 Min at 50% Effort
Bike:
10 Mile Time Trial @ Max Effort
Swim:
500m Time Trial @ Max Effort
Hero WOD: “McGhee”
30 Min AMRAP
5 Deadlift 275/185#
13 Push Ups
9 Box Jumps 24/18″
E-WOD: * Rest for the amount of time it takes to complete each split for each sport.
Run: 3x 100m – 200m – 400m
Bike: 3x 1/4Mile – 1/2 Mile – 1 Mile
Swim: 3x 25m – 50m – 100m
Friday’s WOD:
Skill:
Band Sprints
WOD:
For Time:
400m Run
50 Double Unders
200m Run Backward
50 Thrusters 65/45#
100m Sprint With Weight Overhead 25/15#
50 Plate Get Ups 25/15#
50m Broad Jump With Weight 25/15#
50 Football Burpees
*25 Min Cap
E-WOD:
Run:
5K For Time
Bike:
10K For Time
Swim:
1000m For Time
Thursday’s WOD:
Strength:
Deadlift
Work to a 1RM in 15 Mins
WOD:
10 Min AMRAP
5 Bar Muscle Ups
10 Weighted Push Ups 45/25#
15 Plate Ground To OH 45/25#
E-WOD
Run:
3x800m Run With 2 Min Rest In Between – Keep Splits within 3-5 seconds.
Bike:
3×1 Mile Spin With 2 Min Rest In Between. Keep Splits within 5-7 Seconds.
Swim:
6x75m With 2 Min Rest In Between Efforts. Keep each split under 1:30
Happy Independence Day!
Wednesday’s WOD:
Happy Independence Day!
7 Rounds For Time:
4 Wall Climbs
17 Back Squats 95/65#
76m Shuttle Sprint w/ plate 45/25#
*30 Min Cap
E-WOD:
Rest day for all sports
Tuesday’s WOD:
Skill: Hollow Rocks
WOD:
For Max Reps
1 Minute Burpees
2 Minute SDLHP 65/45#
3 Minute Step Ups With Weight 24/18″ and 45/25#
4 Minutes Hang Power Snatch 65/45#
E-WOD
Run:
8 Rounds of 20 Seconds of sprinting, 10 seconds of rest for max distance
Bike:
8 Rounds of 20 Seconds of max effort spin, 10 seconds of rest for max distance
Swim:
8 Rounds of 20 Seconds of max effort freestyle, 10 seconds of rest for max distance.
WOD:
For Time
100 Double Unders
50 Air Squats
40 KB Swings 55/35#
30 Box Jumps 24/18″
20 Hand Release Push Ups
10 Pull Ups
E-WOD
Run:
3x400m Sprints – Rest 2 Mins in between efforts try and keep times 3-5 seconds within each other.
Bike:
6×3:00 Min Spin/3:00 Rest-Try and maintain highest average distance for all sets.
Swim:
4x250m Rest 2 Mins between efforts.
http://www.youtube.com/watch?feature=player_embedded&v=bJuofB7JL88
Today marks the beginning of our Endurance programming. It will be referred to as the “E-WOD”. The way this will work is we will continue to program CrossFit workouts, but for those single or multi-sport endurance athletes we will also provide a training program as well. The CrossFit WOD will still be the foundation for the training. The endurance WOD’s will NOT be coached or organized. They are to be completed at a minimum of 3 hours before or after the CrossFit WOD on the athlete’s own time and discretion. The way it is set up is athletes may choose which portion of the E-WOD to do based on their particular sport, and each day will be progressive in nature so be sure and keep track of your times and progress. For more specific information about CrossFit Endurance refer to the host website: http://www.crossfitendurance.com/whatiscfe
Sunday’s WOD: Rest Day
Monday will mark the beginning of our next cycle of programming as well as the implementation of an endurance sport cycle of programming to pair with the regular program. More details to come tomorrow. Enjoy your rest day today!
Saturday’s WOD:
For Time:
50 Wallball 20/15#
Then 3 Rounds
200m Run
10 Squat Clean and Jerks 135/95#
30 Double Unders
Then 50 Burpees
W.I.L.D. Horizons CrossFit 