Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Practice the snatch

WOD

If you are signed up for the Open, you will do Workout 12.2 Rx’d

For everyone else…

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (45/33)


30 Snatch (75/45)

30 Snatch (95/65)

Snatch, as many reps as possible (115/75)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill (after WOD)

7x100m

As soon as one person is finished, the next athlete jumps on the rower, RESETS the meters and hits it as hard as possible.

WOD

Complete as many rounds as possible in 20 minutes of:

10 Chest-to-bar pull-ups


2 Deadlifts (315/205)


10 Handstand push-ups

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Group Warm up

Stretching and discussing class for the day

Strength/Skill

Power Cleans

1 x 5 @ 55% max

1 x 5 @ 65% max

1 x 5 + @ 75% max

WOD

“Angie”

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Shoulder press reps until you have to push-press – then rep until you have to push-jerk.  Rest 4 minutes and repeat.

WOD

Two couplets, for time, consisting of:

5-4-3-2-1 rep rounds of:

Ring rows

Front squat (135/95)

Bar must be cleaned from the floor for front squats.  Shoulders must be below hips for rows.

Then…

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Deadlift (135/95)

Unanchored Abmat sit-ups

Use the same bar from the front squats.

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

Dips

4 sets of as many as you can – rest 3 min between each set

WOD

“Karen”

For time:

150 Wall ball shots (20/14)

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill (after WOD)

Front squat

1x5 @ 55%

1x5 @ 65%

1x5+ as many reps without failing @ 75%

WOD

CrossFit Games Open 12.1

As many reps as possible in 7 minutes of:

Burpees

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Run 400 m

22 Squats

22 push - ups

22 Push press

Stretching and discussing class for the day

Strength/Skill

Weighted Pull-ups 3-3-3-3-3

WOD

For time:

90 SDLHP (45/33)

50 Wall-ball shots (20/14)

60 SDLHP

35 Wall-ball shots

30 SDLHP

20 Wall-ball shots

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Group Warm up

Stretching and discussing class for the day

Strength/Skill

Push Press

1x5 @ 55%

1x5 @ 65%

1x5+ as many reps without failing @ 75%

WOD

Eight rounds for time of:

10 Burpees

15 Jumping alternating lunges

20 double-unders

25 yard Shuttle sprint (5x5 yards)

Rest 60 seconds

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Rope climbing/ double unders

WOD

Seven rounds for time of:

20 Double-unders

15 Kettlebell swings, (1.5/1pd)

10 Wallball shots (20/14)

1 Rope climb (15')

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Group warm-up

Push-ups

Pull-ups

Sit-ups

Broad jumps

Stretching and discussing class for the day

WOD 1

“Benchmark”

500m Row

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

WOD 2

Tabata Squats then four minutes of as many muscle-ups as possible.

Score by lowers round of squats plus total muscle-ups.  Three ring dips and three pull-ups equals one muscle-up.  Pull-ups and dips must be done in sets of three.

Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Front Squats 3-3-3-3-3

WOD

As many rounds as possible in 20 minutes of:

Row 200 meters

2 muscle-ups (3 dips/3 pull-ups per muscle-up)

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill (after WOD)

Split Jerk 5-5-5-5-5

WOD

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 min of:

5 reps Power Clean (145/100)

10 Toes to bar

15 Wall ball shots (20/14)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Row 600 m

Squats

Pull-ups

Dips

Medball cleans

Stretching and discussing class for the day

Strength/Skill

Muscle-ups progressions and practice

WOD

As many rounds as possible in 20 minutes of:

3 Muscle-ups

15 Medball cleans (20/14)

30 Steps, walking lunge

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Trainer’s Choice

Medball slams

Medball cleans

Wallball shots

Pull-ups

Dynamic toe-touches

Stretching and discussing class for the day

Strength/Skill

Deadlift 1-1-1-1-1-1-1

Begin with warm-up sets and proceed to get heavy on the singles.

WOD

Death by Pull-ups

Recovery

Short Stretching and Mobility Sequence