Saturday's WOD

Warm-up

Row 500m

20 Ring rows

20 Jump squats

Row 300m

15 Wallball shots

50 Jumping jacks

20 Box jumps

Row 100m (hard)

Stretching and discussing class for the day

Strength/Skill (after WOD)

Tabata jump squats (weighted)

WOD

Team WOD:

As many rounds as possible in 20 minutes of:

Row 30 calories and rotate to


Wallball Shots, which rotates to

Box jumps, which rotates to

Ring rows, which rotates to rowing

Scoring: Total number of reps + calories

Recovery

Short Stretching and Mobility Sequence 

Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Weighted pull-ups 2-2-2-2-2

WOD

21-15-9 reps for time of:

Clean (135/95)


GHD sit-up

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

1000m Run

10 Push-ups

10 KB Sumo deadlift high-pulls

20 OHS w/PVC

10 Push-ups

15 Snatch w/PVC

Stretching and discussing class for the day

Strength/Skill

High pulls 3-3-3-3-3

WOD

For time:

1000m Run


100 Push-ups


10 Snatch (135/95)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

40m Cross-over steps

10 Ring dips

40m Giant steps

10 DB Shoulder press

20m Lunges

10 OHS w/PVC

20m Backwards lunges

Stretching and discussing class for the day

Strength/Skill (after WOD)

Weighed dips 2-2-2-2-2

WOD

As many rounds as possible in 10 minutes of:

3 Shoulder press (.75/.5 bodyweight)

9 Weighted lunges (.75/.5 bodyweight)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

500m Row

10 DB Push press (light)

2 Minutes of rope work

Then 2 rounds of:

10 Pull-ups

10 Dips

10 Push-ups

Stretching and discussing class for the day

Strength/Skill

GHD work… 3x10, 15, or 20

WOD

For time:


10 Muscle-ups


100 Push press (75/50)


1000m Row

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

400m Row

Warm up each lift before building to total

Stretching and discussing class for the day

Strength/Skill

"CrossFit Total" (click on this link...)

Back squat, 1 rep


Shoulder Press, 1 rep


Deadlift, 1 rep

WOD

No WOD

Recovery

Short Stretching and Mobility Sequence 

Saturday @ 9am only

Warm-up

Run 400m

10 Pull-ups

Row 300m

15 Ketttlebell swings

50 Jumping jacks

20 Light deadlifts

Row 100m (hard)

Stretching and discussing class for the day

Strength/Skill

Deadlift 5-5-5-5-5 reps

WOD

Five rounds for time of:

20 Pull-ups


30 Kettlebell swings, (1.5/1 pd)

40 Double-unders

Recovery

Short Stretching and Mobility Sequence 

Special Times Friday and Saturday!

Don't forget...  Tomorrow we will have the 12 days of CrossFit at 6 am and 6 pm!  After the 6 pm WOD, everyone can come over to the McDonald's for a little chili and socializing (21 and over, please).  We will have only one time on Saturday morning at 9 am.

Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

None…

WOD

The 12 Days of CrossFit

12 Kettlebells swinging (2/1.5 pd)

11 Knees to elbows

10 Box jump burpees (24/20)

9 Abmat situps

8 Kipping pullups

7 Turkish get-ups (35/20)

6 Wallballs tossing

5 Dips on rings

4 Handstand pushups

3 Power cleans (95/65)

2 Front squats (95/65)

and a Sumo-deadlift highpull (95/65)

Go ahead and sing it… I think it’s a good one…

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Shoulder press 1-1-1-1-1-1-1

WOD

As many rounds as possible in 14 minutes of:

7 Push-ups

14 Wallball shots (20/14)

7 Medball cleans (20/14)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Back squat 2-2-2-2-2-2-2-2-2-2

50% of 1 rep max; squat as fast as possible; each set on the minute

WOD

"Nasty Girls"

3 rounds for time of:

50 Squats


7 Muscle-ups


10 Hang power cleans (135/95)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Push jerk 5-5-5-5-(5-5-5)

WOD

Three rounds for time of:

15 Dumbbell squat snatch, right arm
(35/20)

15 GHD sit-ups


15 Dumbbell squat snatch, left arm
(35/20)

15 Toes to bar

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

GHD Sit-ups 3x(10 or 15 or 20)

and

Muscle-up progressions

WOD

Three rounds for time of:

7 Muscle-ups


21 Dumbbell thrusters (35/20)

The sub for muscle-ups can be muscle-ups progressions or 3 pull-ups and 3 dips for each muscle-up.

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

20 Kettlebell deadlifts

20 Supermen

Standing forward folds

Seated forward folds

Stretching and discussing class for the day

Strength/Skill

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

WOD

Complete as many rounds as you can in 20 minutes of:

Run 400 meters


Deadlift 155 pounds, 21 reps

Recovery

Short Stretching and Mobility Sequence 

Friday Morning

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Back Squat 3-3-3-3-3 reps

WOD

21-15-9

Chest to bar pull-ups

Toes through rings

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Forward rolls

Warm-up Snatch

WOD

10 Rounds for time of:

20 Double unders

5 Squat snatch (65/45)

2 Forward rolls

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

WOD 1

Seven rounds for time of:

3 Cleans
(155/105)

4 Handstand push-ups

WOD 2

Four rounds for time of:

9 Pull-ups

18 Sit-ups

9 DB Squat clean thruster (35/20)

Recovery

Short Stretching and Mobility Sequence