Thursday


 


Warm up
mobilize

Strength
Dead Lift
1@70% 1@77% 1@85% 1@93% 1@100-101%

WOD
For Time:10-1

Deadlift (185/135)(155/115)(135/95)
Ring Dips

Rest 2 min

1-10
Pull Ups
Box Jump (24/20)

Wednesday


Strength
Press
1@70% 1@77% 1@85% 1@93% 1@100-101%

Superset with
5-4-3-2-1 Dead hang pull ups *

*Weight if able
Partner assist if

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needed

WOD
Masters Qualifier Event 3
Three rounds for time of:
50-calorie row
15 handstand push-ups
50 double-unders

Tuesday


Burgener Warm Up

O-WOD
Take 20 min. to find todays 1rm snatch.
USAW Standards Apply

Partner WOD
With a partner complete as many rounds as possible in 15 minutes:
7 burpees
7 kettlebell swings (70/53)
7 toes to bar
Partners cycle thru the exercises, one person working at a time. Partner A does burpees, then B does KBs, then A

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does T2Bs, then B does burpees, A does KBs….and so on.

.

Monday



Check out this article about Ingrid Hurley
Strength
Back Squat

1@70% 1@77% 1@85% 1@93% 1@100-101%

WOD
Every two minutes
With a continuously running clock starting at zero do
3 Front Squats (155/115)(135/95)(115/75)
Then complete

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the 2 min. segment with rowing until 2k is complete

Beginner Class
Work on Front Squat Skills

WOD
Partner WOD
4 rounds for time of:
Row, 1000 m
50 Thrusters
45/35 lbs
30 Pull-ups

***One person working at a time, splitting all reps and distances in half***

 

Saturday


Fun (aka Strength)

40 Yard Sled drag sprints – 1 Partner works at a

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time. Load a sled to moderate resistance, put on a harness, chain yourself to said sled and sprint! Everybody does five 40 yard sprints. Rest as needed between attempts.

 

More Fun (aka WOD)

EMOM – 10 Minute Time Cap

5 Wall Ball* (20/14)

5 pushups*

1 KB swing (Make ’em heavy but with solid form)

*add 1 rep each minute

Friday


Strength
RDL
3-3-3

WOD
4 Rounds
3 Muscle Ups*
10 Dead Lifts (185/135)(155/115)(135/95)
15 GHD Sit ups
Between rounds
Run 50-100-150-200M

Scale to *
Bar Muscle ups
C2B Pull Ups
Dead Hang Pull ups
Abmat Sit ups

Thursday


 

 

 

 

 

 

 

 

Warm up
Mobilize
Choose one of the following and spend 20 minutes practicing the skill.

Dips
Handstand
Handstand push ups
Handstand walks

WOD
12 min AMRAP
1 Rope Climb
10 Push Ups
20 Abmat Sit Ups
30 OHWL (45/25)
(25/15) (15/10)

Wednesday



Strength
Push Press
1@70% 1@77% 1@85% 1@93% 1@100-101%
 Superset with
5-4-3-2-1 Dead hang pull ups *

*Weight if able
Partner assist if needed

WOD
20 Back Squats (135/95) (115/75) (95/65)
Run 200m
15 Back Squats
Run 200m
10 Back Squats
Run 200m
5 Back Squats
Run 200m 

Record wt and time

Tuesday


Remember- Todd Just will be here tonight from 5-7 performing his magic ART. Come check him out!

Warm up
M
obilize

Choose one of the following movements and spend 15-20 minutes practicing the skill.
Pull ups
Chest to bar pull ups
Bar muscle ups
Ring muscle ups

Partner WOD

AMRAP 15 mins
200m Prowler push
(140/90)
(120/70)
(70/50)
30 RKBS (70/55)(62/45)(55/35)
40 Wall Balls*(20/14)

*Partner A pushes down, Partner B pushes back

*Wall ball shots must land above 10’ target
not exactly on the  sticker.

Work should be divided evenly

Monday


There are many different ways to get the most results from your training. I have often said “the hardest thing to do is walk in the door”. Being a part of a Crossfit Gym means that by simply walking in the door, you know you are going to get some work done. How you do it and how you respond to the whole experience after you leave is entirely up to you. Follow the link below to an excellent article on how to get the most out of what you want.
You can’t  learn to get up if you never fall down.

Strength
Front Squat
1@70%
1@77%
1@85%
1@93%
1@100-101%

WOD
4 Rounds
8 Front Squats (155/105) (135/95) (95/65)*
10 Bar over Burpees*
12 Hip/Back extensions (superman)
50 Dubz (100 singles)

Beginner Class
Strength
Work to a heavy Front Squat single

WOD
4 Rounds
8 Goblet Squats (70/55) (55/35)
10 Burpees
12 Superman
100 Singles