Saturday's WOD

Warm-up

400m Run

10 Push-ups

10 Sit-ups

10 Squats

10 Dips

10 Supermen

Stretching and discussing class for the day

Strength/Skill

Weighted Dips 1-1-1-1-1-1-1

WOD

Three rounds for time of:


Run 100 meters


50 Push-ups


Run 100 meters


50 Sit-ups


Run 100 meters


50 Squats


Run 100 meters


50 Back extensions

Recovery:

Posterior Chain

Band work from pull-up bar

Thursday's WOD

Warm-up

Row 500m

10 Squats

1 Hold squat and stretch at the bottom

10 Squats

10 Wallball

5 Toes to bar

10 KB Clean and press

Stretching and discussing class for the day

Strength/Skill

Back squat DE 2-2-2-2-2-2-2-2 (~50%, wide stance)

WOD

Complete as many rounds and reps in 20 minutes of:

5 Power clean

10 Toes to bar


15 Wall ball shots

Recovery

Posterior Chain

Band work from pull-up bar 

Wednesday's WOD

Warm-up

50 Jumping jacks

20 KBS

20 PVC Snatch

5 Dumbbell Inverted Cross

5 Dumbbell Planche Through

Stretching and discussing class for the day

Strength/Skill

Snatch 1-1-1-1-1-1-1 reps

WOD

Row 2K

Recovery

Posterior Chain

Band work from pull-up bar 

Tuesday's WOD

Warm-up

Row 500

35 squats

10 Pull-ups

Two rounds with a bar:

5 Power cleans

5 Front squats

5 Jerks

5 Rows

Stretching and discussing class for the day

Strength/Skill

Sumo deadlift high-pull 3-3-3-3-3

WOD

Five rounds, each for time, of:

5 Power clean

10 Front squats

5 Jerk

20 Pull-ups


Rest 90 seconds

Recovery

Posterior Chain

Band work from pull-up bar

Monday's WOD

Warm-up

500m Row

25 Squats

5 Burpees

10 Broad jumps

10 Pull-ups

10 Dips

10 OHS w/PVC

Stretching and discussing class for the day

Strength/Skill

Shoulder press DE 2-2-2-2-2-2-2-2 (50%)

WOD

Complete as many rounds and reps as possible in 10 minutes of:


60 Bar-facing burpees

30 Overhead squat

10 Muscle-ups

Recovery

Posterior Chain

Band work from pull-up bar

Saturday's WOD

Warm-up

500m Row

20 Sit-ups

15 Ring rows

15 DB Shoulder press

Stretching and discussing class for the day

Strength/Skill

Sled work            1-1-1-1-1

GHD work            Skill, 3x10

WOD

"J.T."

21-15-9 reps of:


Handstand push-ups


Ring dips


Push-ups

Recovery:

Stretch and roll-out shoulders

Change in Class TImes for Tomorrow!!

Class times will be at 4:30 and 5:30 tomorrow.  Di, Margaret, and I would like to attend Holy Thursday Mass.  Thank you for understanding!

Thursday's WOD

Warm-up

400m run (easy)

20 KBS

30 PVC snatches

Stretching and discussing class for the day

Strength/Skill

Power snatch 4-3-2-2-2-2-2 (2-rep max)

WOD

Run 1600 meters


Rest 3 minutes


Run 1200 meters


Rest 2 minutes


Run 800 meters


Rest 1 minute


Run 400 meters

Recovery

Short yoga sequence

Wednesday's WOD

Warm-up

500m Row

20 Jumping lunges

20 KB Clean and press

Stretching and discussing class for the day

Strength/Skill

Press 2-2-2-2-2-2-2-2-2-2 (build weight every set)

On the minute, every minute.

WOD

400 meter Walking lunge

Recovery

Stretch

Tuesday's WOD

Warm-up

500m Row

50 Squats

20 DB Bench press (very light)

15 Pull-ups

Stretching and discussing class for the day

Strength/Skill

Back squat 5-5-5-3-2-[5-5-5-5-5]

WOD

Five rounds for max reps of:

Body weight bench press


Strict Pull-ups

Recovery

Roll-out tight spots, stretch

Monday's WOD

Warm-up

500m Row

20 PVC OHS

20 DB Shoulder press

20 DB Straight-leg deadlift

Stretching and discussing class for the day

Strength/Skill

Overhead squat 5-4-4-[3-3-3-3-3] (hit all sets of 3 the same)

WOD

"Diane"

21-15-9 reps of:


Deadlift


Handstand push-ups

Recovery

Sequence with Folds, Cobra

Roll out shoulders

Saturday's WOD

Warm-up

500m Row

10 Wallball

10 SDLHP

10 Box jumps

10 Push press

Row 100 HARD

Stretching and discussing class for the day

Strength/Skill

[Power clean] 3x5

Practice and find weights for each movement.

WOD

"Fight Gone Bad!"

Three rounds of:


Wall-ball (Reps)


Sumo deadlift high-pull (Reps)


Box Jumps (Reps)


Push-press, 75 pounds (Reps)


Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Recovery:

Stretch

Use foam roller or tennis ball, roll out tight spots

Thursday's WOD

Warm-up

30 KBS

20 KB Clean and Jerks

20 Very light clean and jerks

Stretching and discussing class for the day

Strength/Skill

Back squat 3x5

[Shoulder press] 3x5

WOD

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:


1 Squat clean (165/110, 135/75)

1 Jerk (165/110, 135/75)

Recovery

Stretch

Use foam roller or tennis ball, roll out tight spots

Wednesday's WOD

Warm-up

Tabata Row (3 easy/3 medium/2 hard)

Then 2 rounds of

10 Sit-ups

10 Supermen

Stretching and discussing class for the day

Strength/Skill [5:30]

[Bench press] 3x5

Deadlift 1x5

WOD

"Michael"

Three rounds for time of:


800m Run

50 Back Extensions


50 Sit-ups

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

2 Rounds of

1 lap

8 DB Squat clean and jerk

10 Ring rows

5 Pull-ups

Stretching and discussing class for the day

Strength/Skill [5:30]

[Back squat] 3x5

Power clean 3x5

WOD

“Nicole”

Complete as many rounds as possible in twenty minutes of:

1/3 mi. Run

Max Reps Pull-ups

Score: Rounds completed + number of pull-ups

Recovery

Stretch

Use foam roller or tennis ball, roll out tight spots

Monday's WOD

Warm-up

2 min. Jump rope or 30 Doubles

15  Bent over DB Rows

15 Dips

10 Pull-ups

2 min. Jump rope or 30 Doubles

Shoulder prep

Stretching and discussing class for the day

Strength/Skill [5:30]

Back squat 3x5

[Shoulder press] 3x5

Review and practice muscle-up progressions

WOD

For time:

Choose between:

30 Muscle-ups/Muscle-ups progressions

or

120 Pull-ups and

120 DIps

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

5 rounds of:

Row 100

10 Box jumps

10 DB Front squats

Stretching and discussing class for the day

Strength/Skill

Front squat 3x5
Bench Press 3x5

WOD

Four rounds for time of:

.3 mi. Run


10 Front squats

Recovery:

Stretch

Use foam roller or tennis ball, roll out tight spots

Thursday's WOD

Warm-up

Run 800m

10 Box jumps

10 Push-ups

10 Pull-ups

10 Back ext.

10 Sit-ups

10 KB C&J

Stretching and discussing class for the day

Strength/Skill

Thruster 3-3-3-3-3-3-3

WOD

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps


12 Push-ups


15 Box jumps, 24" box

Recovery

Stretch

Use foam roller or tennis ball, roll out tight spots