Thursday 10/23/2014

Main – CrossFit

Warm-up

400 M Run

3 Rounds

25 Jumping Jacks

20 Second Hang From Pull Up Bar

20 Walking Lunge Steps

Strength WOD

Overhead Squat

WOD

2k Row (Time)

Max Effort 2k Row

Wednesday 10/22/2014

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

WOD

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
Womens RX will be 80# Push Press, 35# KB and 20″ Box

Tuesday 10/21/2014


Main – CrossFit

Warm-up

5 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Strength WOD

Snatch Balance

WOD

Metcon (Time)

3 Rounds

400 M Run

10 Deadlift @225/155

25 Push Ups

Monday 10/20/14


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

Metcon (AMRAP – Reps)

Every Minute on The Minute for 12 Minutes

8 Wall Balls @20/14

with remaining time Max Effort Burpees, Score will be total burpees completed

Friday 10/17/2014


Main – CrossFit

Strength WOD

Hang Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMrap

5 Deadlifts @ 225/155

10 Toe to Bars
RX Plus Will Be @ 315/225

Thursday 10/16/2014


Main – CrossFit

WOD

Badger (Time)

Three Rounds for time of:

30 Cleans, 95#

30 Pull-ups

Run 800 meters
Womens RX is 95#s

Wednesday 10/15/2014


Main – CrossFit

Strength WOD

Front Squat

WOD

Metcon (AMRAP – Reps)

10 Min AMRAP

KB Snatch @53/35

alternate arms every 10 reps

Tuesday 10/14/2014


Main – CrossFit

Strength WOD

Behind The Neck Jerk

WOD

Metcon (AMRAP – Rounds)

EMOM 20 Minutes:

Even-

20 Double-Unders

5 Power Snatches 95/65#

Odd-

5 Bar-Facing Burpees

5 Shoulder to Overhead 95/65#
Go for as long as possible, once you are unable to complete a round the workout is done. Workout Capped at 20 Minutes

Monday 10/13/2014


Main – CrossFit

Strength WOD

Back Squat

WOD

Metcon (Time)

400m Run

15 HSPU

45 Jumping Air Squats

400m Run

45 Jumping Air Squats

15 HSPU

400m Run
RX Plus will Be 30 Jumping Back Squats with 45/30# bar.

Friday 10/10/2014


Main – CrossFit

Strength WOD

Split Jerk

WOD

Metcon (Time)

3 Rounds

20 Lunge Steps w/kb

20 KB Swings @ 53/35

25 Lateral Jumps Over KB

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