Friday 1/30/2015


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Three Position Clean

High Hang, Mid Hang , Floor do not drop bar in between cleans
50%

60%

70%

80%

80%

70%

WOD

Metcon (Time)

3 Rounds

400 M Run

15 Deadlifts @225/155

15 Lateral Bar Burpees

1/29/2015


Main – CrossFit

WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Wednesday 1/28/2014


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Snatch Pull (Snatch Grip High Pull Based on Snatch Max)

3@50%

3@60%

3@70%

3@80%

3@90%

3@75%

WOD

Metcon (Time)

4 Rounds

200 M Run

20 Box Jumps@24/20

20 KB Swings @53/35

Tuesday 1/27/2014


Main – CrossFit

Warm-up

(No Measure)

800M Run

3 Rounds

10 Box Jumps

10 Sit Ups

10 Lunges

Strength WOD

Back Squat

3@65%

3@75%

3@80%

3@85%

3@85%

3@75%

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Power Cleans @ 95/65

10 Toe To Bars

10 Wall Balls @ 20/14

Monday 1/26/2015

Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Power Snatch (7 Min EMOM @ 50% snatch Max)

5 Power Snatches Every Minute on the Minute Starting at 50%, may increase weight each minute if load is too light

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

20 Burpee Step Ups @ 20 Inch Box

30 OHS @ 45/35

40 Double Unders

Friday 1/23/2015


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Front Squat

5@65%

5@75%

5@80%

5@85%

5@80%

Use Clean Max

WOD

Metcon (AMRAP – Rounds)

8 Min AMrap

5 Deadlifts @135/95

5 Hang Power Cleand

5 Front Squats

5 Jerks

Thursday 1/22/2015


Main – CrossFit

Gymnastics

Spend 15-20 Mins Working On any gymnastics movement you may have difficulty with (Handstands, pull-ups…..)

WOD

Run four 400m Runs, each run will be on a 4 min clock, you have the remaining time of each 4 mins to rest before running next 400

a: 400m Run (Time)

Max Effort 400m Run

b: 400m Run (Time)

Max Effort 400m Run

c: 400m Run (Time)

Max Effort 400m Run

d: 400m Run (Time)

Max Effort 400m Run

Wednesday 1/21/2015


Main – CrossFit

Warm-up

()

Strength WOD

Clean and Jerk (7 Min EMOM Starting @ 50% C&J Max)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

7 Thrusters @95/65

10 Pull Ups

Tuesday 1/20/2014


Main – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Back Squat

WOD

Metcon (Time)

4 Rounds

400 M Run

20 Wall Balls

15 Toe to Bars

30 Second Rest

Monday 1/19/2014


Main – CrossFit

Warm-up

(No Measure)

3 Rounds

1 Min Jump Rope

10 Push Ups

30 Second Hang From Pull Up Bar

Strength WOD

Three Position Snatch (% Based off Snatch Max, Full Squat in all position)

high hang, hang, floor
1@ 60%

1@ 65%

1@ 70%

1@ 75%

1@ 75%

1@ 70%

WOD

CrossFit Games Open 12.1 (AMRAP – Rounds and Reps)

7-Minute AMRAP of:
Burpees to a 6″ target

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