Lift: Deadlift 3x3
WOD: 'Diane' modified 12-9-6 of: Deadlifts - S 95/135, Rx 185/225, C 205/ 275 Handstand Pushups - S wall Climbs or use a band, C 7 inch Deficit (2 plates stacked up under your hands) * every round do 200m farmers carry - S 18+26/20+30, Rx 20+30/ 26+35, C 26+35/35+44
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Ok, its 9:30. My bad for posting it late Scott and Dana!
Skill work: Rope Climbs WOD: For time: Run 600, 1 Rope Climb, 10 Tire Flips, Run 400, 1 Rope Climb, 10 Tire Flips, Run 200, 1 Rope Climb, 10 Tire Flips. * For each Run pick an object to carry (Med ball, sledge hammer, Kettle-bell, dumb-bell, or whatever you want). *Object Weight: C 20/30, Rx 15/20, S no weight. Lift: Back Squat 3x5
WOD: 2 rounds for time: Sprint 200, 20 Back Squats - S 45/65, Rx 85/135, C 135/225 Rest 1 minute, Sprint 200, 20 Atomic Situps - S no weight situps, Rx 10/25, C 25/45 Rest 1 minute. Lift: Hang Snatch 3 x 1
WOD: 2 rounds for time: Sprint 200, 20 Hang Snatches - S 35/45, Rx 55/85, C 75/115 Rest 1 minute, Sprint 200, 20 ring dips - S use a band, C no kipping Rest 1 minute. WOD: Chipper: WOD: Partner 'Fight Gone Bad'
While your doing the exercise, your partner will record your score, and then switch. So you will do 3 Rounds: 1 minute of the movement and rest 1 minute for 30 minutes.
WOD: E2MOM 20 min.
Ladder down 20-18-16-14-12-10-8-6-4-2 Air squats 10 touches- 5 yard shuttle Ladder up 2-4-6-8-10-12-14-16-18-20 Burpees Lift: Strict Press 3 x 5 Post WOD
WOD: For time: 20 T2B 20 Push-Ups 17 T2B 17 Push-Ups 14 T2B 14 Push-Ups 11 T2B 11 Push-Ups 8 T2B 8 Push-Ups 5 T2B 5 Push-Ups Run 800 Lift: Front Squats 1 RM post wod WOD: Complete 75 Fromt Rack step ups for time. While doing that, do 5 pull-ups every minute on the minute. C - 65/95 / C2B Rx - 55/85 S - 20/30 lb dumbells / band or jumping pull-ups WOD: Partner Hero WOD: choose one of these Hero WODs: LUMBERJACK 20, Danny, DT, and Badger. Check them out here.... http://www.crossfit.com/cf-info/faq.html#WOD0 Lift/Skill: Any lift or skill you want to practice. But after the WOD
WOD: Girl WOD of your choice. Come ready to bust it up! Check them out here: http://www.crossfit.com/cf-info/faq.html#WOD0 Lift: Split Jerk 1 RM Post WOD
WOD: 3 rounds: Run 400, Row 500, 10 Split Jerks - S 45/65, Rx 75/115, C 95/165 Lift: Back Squats 3x1 Post WOD
WOD: Pyramid EMOM (Every Minute on the Minute) Odd Minutes: Back Squats - Add 1 Back Squat every other minute as long as possible - S 95/135, Rx 135/185, C 155/225 Even Minutes: Pullups - Add 1 Pullup every other minute as long as possible - S use a band, C Muscle Ups * you are finished when you can't complete one of these minutes Lift: Overhead Squats 3x5, then put 80% of this weight on your bar.
WOD: 20 Minute AMRPAP of: 25 Double Unders, 5 Overhead Squats @ 80% of OHS lift, 5 Tire Flips. * fit 100 Pushups into this WOD at any point. * Score = total reps - # of incomplete pushups WOD: For time:
20 Deadlifts (225/185 lbs) 30 Box Jump-Overs (24”/20”) 40 Kettlebell Swings* (24/16 kg) 50 Double-Unders 50 Calories of Rowing on Concept 2 50 Double-Unders 40 Kettlebell Swings* (24/16 kg) 30 Box Jump-Overs (24”/20”) 20 Deadlifts (225/185 lbs) WOD: 12 min AMRAP
5 Clean & Jerks - S 45/65, Rx 65/95, C 85/135 10 Wall balls 15/20 No lift today: But come to the gym prepared to practice something you are horrible at. Coaches will be available to talk about it. Lift: Deadlift 3x1 post wod
4 rounds: 200 meter run, 50 double unders, 10 Deadlifts S 115/135, Rx 135/185, C 155/225 Lift: Hang Clean 3x1
WOD: 5 rounds: 18 Russian KB swings - S 18/26, Rx 35/44, C 44/62 12 Pull ups - S use a band, C Chest 2 Bar 8 Calorie Row 6 burpees over rower Lift: Strict Press 3x1
WOD: 2 Rounds of: Run 800 or row 1000, 30 pistols - S 65/95 Back Squats, C 18/26 lb kettlebell pistols, 30 Pushups - S rollup Pushups, C Ring Pushups WOD: Teams of 2:
20 min AMRAP 10 Squat cleans - S 45/65, S 65/95, C 95/135 10 Burpees 10 V-ups *Partner does 400m Run or 500m Row, while other partner does reps. Lift: Snatch Practice - 3 Position Practice
WOD: 4 rounds: Run 400/Row 500 1 Three Position Snatch - S 45/65, Rx 55/85, C 75/115 15 Air squats 25 Sit ups Lift: Overhead Lunge 3x2
WOD: EMOM for 16 Minutes Even: 10 Toes to bar -or- 1 Rope Climb -or- Hold 30 second Plank Odd: 4 front rack Lunges and Walk the rest of the length of the gym and back. - S 45/65, Rx 85/115, C 115/165 *score = total # of minutes completed |
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