WODs 231203 - 231209

 12/3-12/9

Monday:

For Time

Row 500 Meters

Then,

5 Rounds

3 Push Press

7 Front Squats

10 Pull-ups

Then,

Row 500 Meters

Men: 115lbs/Women 85lbs

Tuesday

4 Rounds For Time

Run 200 Meters

15 Box Jumps (24/20)

15 Ring Push-ups

Wednesday

20 minutes to establish a 1 Rep Max Clean & Jerk

WOD:

For Time:

Clean & Jerk, 30 reps @ 60% of 1RM

Thursday

Run 400 Meters

Then,

3 Rounds:

15 Sumo Dead-lift High Pulls (95/65)

15 Ring Dips

Then,

Run 400 Meters

Friday

20 minutes to establish a 1 Rep Max Squat Snatch

WOD

For Time

Squat Snatch, 30 Reps @ 60% of 1RM

Saturday

10-9-8-7-6-5-4-3-2-1

Devils Press (pick weight)

Pull-ups

25 Double-unders at the end of each round

WODs 231126 - 231202

 11/26-12/2

Monday

5 Rounds For Time:

Row 15 Calories

5 Wall Climbs

20 Kettlebell Swings (55/35)

Tuesday

10-9-8-7-6-5-4-3-2-1 rep rounds for time:

DB Bench Press (50’s/35’s)

Power Cleans (135/95)

25 Double-unders

Wednesday

‘Cindy’

20 minute AMRAP

5 Pull-ups

10 Push-ups

15 Air Squats

Thursday

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

Friday

3 Rounds of 1:30 seconds for max reps at each station

Row (for calories)

Right/Left Shoulder Sandbag Cleans(men 70 or 80lb bag/women 40 or 50lb bag)

Right/Left DB Push Press (men 35lbs/ Women 20lbs)

Knees to Elbows

Rest 1:30 at the end of each round.

Saturday

‘Roy’

5 Rounds for time:

15 Deadlifts (225/155)

20 Box Jumps (24/20)

25 Pull-ups

WODs 231119 - 231125

WODs 11/19-11/25

Monday:

Strength:

15 minutes to work up to a heavy set of the following complex:

5 Dead-lifts

4 Hang Power Cleans

3 Front Squats

2 Shoulders To Overhead

Unbroken, the barbell never leaves the hands until all lifts and reps are completed

WOD:

4 Rounds For Time

Air Bike, 25 Calories

15 Kettlebell Swings(70/55)

7 Bar Muscle-ups (scale: Chest To Bar Pull-ups)

Tuesday:

Three Rounds For Time:

Row 500 Meters

75 Double unders

50 Sit-ups

25 Ring Dips

Wednesday:

Strength:

Overhead Squat

3 x 5 reps

increase weight on each set

WOD:

12 Minute AMRAP

10 Burpee Box Jumps (24/20)

15 Kettlebell Swings (55/35)

20 Air Squats

Thursday:

Only one class today. 7:30a

4 Rounds For Time

3 x 1 Shoulder Press- 2 Push Press-3 Push Jerks (115/75)

Row 250 Meters

Friday:

Three Rounds For Time:

Handstand Walk, 50 Feet

10 Hang Squat Cleans (135/95)

5 Bar Muscle-ups

Saturday:

7 Rounds For Time

5 Power Snatches (115/85)

1 Round of Cindy

5 Pull-ups

10 Push-ups

15 Air Squats

WODs 231112-231118

 11/12-11/18

Monday

Strength:
15 minutes to establish a 1RM Power Clean
WOD:
3 Rounds For Time:
Row 300 Meters
15 Box Jumps (24/20)
12 Hand Release Push-ups
9 Toes To Bar

Tuesday

Strength

15 minutes to establish a 1 RM Shoulder Press

WOD:
3 Rounds for 60 seconds at each station
Max Rep Snatch (75/55)
Rest 30 seconds
Max Rep AbMat  Sit-ups
Rest 30 seconds
Max Rep Kettlebell Swings(55/35)
Rest 30 Seconds

Wednesday

Strength:
15 minutes to establish a 1 RM Back Squat
WOD:
3 rounds for Time:
Bear Crawl 60 ft
12 Thrusters (95/65)
6 Chest To Bar Pull-ups

Thursday

In 20 minutes complete as many rounds as possible of:
10 Dead-lifts(185/125)
10 Alternating KB Snatch (55/35)

Run 200 Meters

Friday

Strength:
Every minute on the minute for 10 minutes complete
5 strict weighted pull-ups (pick weight. Make it challenging)
WOD:
Row 1,000 meters
rest 5 minutes
Row 1,000 meters

Saturday

20 minute AMRAP
10 Dead-Lifts
15 Ring Push-ups
5 Hang Squat Cleans

(men 155lbs/women 105)

231105 - 231111

 WODs 11/5-11/11

Week 6. Reload. One RM test next week.

Monday:

We are entering the final week of the KISS weightlifting program. Next week we will retest all three lifts.

Strength:

Power Clean

3 x 3 reps @ 65%, 70%, 75%

Back Squat

3 x 3 reps @ 65%, 70%, 75%

WOD:

9 minute AMRAP

5 Hang Power Cleans (95/65)

3 Ring Muscle-ups

Tuesday:

Strength:

Shoulder Press

3 x 3 reps @65%, 70%, 75%

WOD:

5 Rounds For Time:

Row, 15 Calories

30 Double-unders

Wednesday:

Strength:

Power Clean

3 x 3 reps @ 65%, 70%, 75%

Back Squat

3 x 3 reps @ 65%, 70%, 75%

Rest 2 minutes between sets.

WOD:

For Time:

10-8-6-4-2 rep rounds

Thrusters (95/65)

Lateral Burpee Over Barbell

Thursday:

Shoulder Press

3 x 3 reps @65%, 70%, 75%

WOD:

Air Bike, 3000 Meters

3 Rounds of Barbara*

Air Bike, 3000 Meters

*1 round of Barabra:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

Friday:

Strength:

Power Clean

3 x 3 reps @ 65%, 70%, 75%

Back Squat

3 x 3 reps @ 65%, 70%, 75%

Rest 2 minutes between sets.

WOD:

3 rounds:

2 minutes, Max Rep Double-unders

Rest 2 minutes

Saturday:

CLOSED. This morning’s CrossFit class has been canceled.