Tuesday's WOD

Warm-up

15 Burpees then…

2 rounds of

10 Ring rows

10 Sit-ups

10 Back extensions

300m Row

Stretching and discussing class for the day

Strength/Skill

Kettlebell Swings 10-10-10-10-10

WOD

Complete as many rounds as possible in 15 minutes of:


15 Chest to bar pull-ups


30 second Ring L-sit hold

Post rounds completed to comments.

Recovery

Short yoga sequence 

Monday's WOD (@ 9 am)

Warm-up

Run 400m

Then 3 rounds of:

7 DB Push press

7 DB Front squats

10 High kicks

10 Big steps

Stretching and discussing class for the day

WOD

For time:


Run 1000 meters


30 Handstand push-ups


Row 1000 meters

Strength/Skill

Overhead squat 5-5-3-2-[5-5-5]

Recovery

Short yoga sequence

Special Monday Class Time!

We will have one class on Monday morning at 9 am.  We will not be having the 5:30 or 6:30 classes.

Sunday's WOD @ 1:30

Warm-up

“CrossFit Warm-up”  Two rounds of:

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Pick 2 Level tests

WOD

Prep for run...

Run 1 mile

Recovery:

Short yoga sequence

Saturday's WOD

Warm-up

“CrossFit Warm-up”  Two rounds of:

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Pick 2 Level tests

WOD

Complete as many rounds as possible in five minutes of:


3 Deadlift

7 Push press

Recovery

Short yoga sequence 

Thursday's WOD

Warm-up

“CrossFit Warm-up”  Two rounds of:

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Pick 2 Level tests

WOD

"Wilmot"

Six rounds for time of:

50 Squats


25 Ring dips

Recovery

Short yoga sequence 

Wednesday's WOD

“CrossFit Warm-up”  Two rounds of:

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Pick 2 Level tests

WOD

Three rounds for time of:


21 Front squat

40’ Handstand walk

30 Glute-ham sit-ups

40’ Handstand walk

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

“CrossFit Warm-up”  Two rounds of:

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Pick 2 Level tests

WOD

Thruster 2-2-2-2-2-2-2

Recovery

Short yoga sequence 

Level Testing this Week

Every day this week we will be working on level testing.  Check out the link at the left side of this page to see the various levels and tests for each.  The goal is to pick two of your "goats" every day to assess where you are in that test.  Here in a few months we will test again and look for progress!  Forward, always forward, everywhere forward!

Monday's WOD

Warm-up

“CrossFit Warm-up”  Two rounds of:

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Pick 2 Level tests

WOD

Weighted pull-ups 2-2-2-2-2-2-2 reps

Recovery

Short yoga sequence

Sunday's WOD @ 1:30

Warm-up

Row 500m

20 Squats

15 Push-ups

Stretch in deep squat

Explain “The Total” and Warm-up before each lift.

Stretching and discussing class for the day

Strength/Skill

None

WOD

"CrossFit Total"

Back squat, 1 rep


Shoulder Press, 1 rep


Deadlift, 1 rep

Recovery:

Short yoga sequence

Saturday's WOD

Warm-up

Run 400m

15 Pull-ups

15 Dips

15 Sit-ups

Stretching and discussing class for the day

Strength/Skill

Explain “Holow Rock” and practice

3 sets for practice of Muscle-ups

WOD

Complete as many rounds as possible in 20 minutes of:

Run 400 meters


7 Muscle-ups

Recovery:

Short yoga sequence

Thursday's WOD

Warm-up

“CrossFit Warm-up”

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Sled Work 1-1-1-1-1

Practice One-legged squats

WOD

Five rounds for time of:

10 One-legged squats

20 Jumping pull-ups

30 Sec. L-Sit

Run 400m

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

“CrossFit Warm-up”

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Ring dips 3 sets max reps

WOD

Five rounds for time of:


5 Overhead squat, 5 reps


10 Toes to bar


15 DB Hang squat clean @ 40#

20 Double-unders

Recovery

Short yoga sequence

Tuesday's WOD

Warm-up

“CrossFit Warm-up”

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Back Squat 5-4-4-3-2-(5-5-5)

WOD

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups


10 Wall ball shots, 20 pound ball


15 Kettlebell swings, 1.5 pood

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

“CrossFit Warm-up”

30 Sec. Samson Stretch

10 OHS

10 Sit-ups

10 Back Extension

10 Pull-up

10 Dips

Stretching and discussing class for the day

Strength/Skill

Shoulder Press 5-4-4-3-2-(5-5-5)

WOD

Five rounds for time of:

15 Thrusters @ 95#


15 Bar-facing burpees

Recovery

Short yoga sequence

Sunday's WOD @ 1:30

Warm-up

Run 400m

Then three rounds of:

7 DB Bench press

7 DB Front squats

7 OHS

Stretching and discussing class for the day

Strength/Skill

Squat Snatch 3-3-3-3-3

WOD

Five rounds for time of:

15 Ring rows


15 Bench press,

15 Back squat

Set up rings and box such that heels are at the height of the bottom of the rings.

Recovery:

Short yoga sequence

Saturday's WOD

Warm-up

Run 400m

15 DB Clean and Press
15 Sit-ups
15 Back extension


Shoulder prep...

Stretching and discussing class for the day

Strength/Skill

Snatch balance 3-3-3-3-3

WOD

Five rounds for time of:

5 Power snatch
10 Box jump


15 Wall-ball

Recovery:

Short yoga sequence

Thursday's WOD

Warm-up

50 Jumping jacks

10 Push-ups

20 Lunges

30 Sit-ups

40 Squats

Stretching as needed…

WOD

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:


Broomstick Overhead squats (Use weight if you have it)

Burpees

Strength/Skill

Work on holding handstands

Recovery

Stretch