Saturdays WOD

Team Chipper!
50 reps of each movement, partition as needed. Only one member works at a time. 2 person teams. Each must do at least 20 reps.

Wallball shots
Kettlebell swings
Sit-ups
Ball slams
DB Hang squat cleans
Superman
Knees to elbows
DB Push press
DB Deadlifts
Burpees

Fridays WOD

WOD One:
For time: Row 1000m

WOD Two:
Walking Lunge 100 ft.
21 Sit-ups
21 Pull-ups
Walking Lunge 100 ft.
18 Sit-ups
18 Pull-ups
Walking Lunge 100 ft.
15 Sit-ups
15 Pull-ups
Walking Lunge 100 ft.
12 Sit-ups
12 Pull-ups
Walking Lunge 100 ft.
9 Sit-ups
9 Pull-ups
Walking Lunge 100 ft.
6 Sit-ups
6 Pull-ups

Thursdays WODs

WOD One:
For time:
100 Shoulder press (45/33)

WOD Two:
30-20-10 reps for time of:
Front squat (135/95)
Kettlebell swing (1.5/1 pd or 50/34# db)

Wednesdays WOD

Overhead Squat 3-3-3-3-3 reps

"Diane"
21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

Tuesdays WOD

Muscle-up practice and progressions

9-6-3 reps for time of:
Thruster (135/95)
Muscle-ups (or progressions)

Mondays WOD

(after WOD) Tabata plank to plank push-ups

Five rounds for time of:
21 Turkish Get-ups (1.5/1 pd)
Run 400 meters

Saturdays WOD

Front squats 2-2-2-2-2-2-2-2-2-2
Squat on the minute, every minute. Increase load every round.

As many rounds as possible in 10 minutes of:
150m Row
20 Sit-ups
1 Rope climb

Fridays WOD

"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.

Thursdays WOD

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65)
3 Chest to bar Pull-ups
6 Thrusters (100/65)
6 Chest to bar Pull-ups
9 Thrusters (100/65)
9 Chest to bar Pull-ups
12 Thrusters (100/65)
12 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.

Wednesdays WOD

3 Sled pulls (after wod)

Four rounds for time of:
400m run
25 Sumo deadlift high-pulls (45/33)
25 Thrusters (45/33)

Tuesdays WOD

Death by strict pull-ups

"Good Morning Michael"
Three rounds for time of:
Run 800 meters
50 Good mornings (45/33)
50 Sit-ups

Mondays WOD

Tabata bottom to bottom squats

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Saturday's WOD

Team "DT"
10 rounds for time of:
12 Deadlift (155/105)
9 Hang power clean (155/105)
6 Push jerk (155/105)

Each team member does 5 rounds. Only one bar is used and one person on the bar at a time. Each round must be complete before the exchange. Team members should be preferably male/female or different abilities. Plate exchanges are part of the WOD.

Friday's WOD

Complete as many rounds as possible in 15 minutes of:
5 Chest to bar Pull-ups

10 Ring Dips

15 Overhead squat (95/65)

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Practice Movements

WOD

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots (20# to 10’/14# to 9’)

90 Double-unders


30 Muscle-ups

Rest for 5 minutes.

Then complete as many rounds and reps as possible in 8 minutes of

90 Double-unders


30 Muscle-ups

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

Shoulder Press 3-3-3-3-3

WOD

"Griff"

For time:

Run 800 meters


Run 400 meters backwards


Run 800 meters


Run 400 meters backwards

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Group Warm up

Stretching and discussing class for the day

Strength/Skill

Practice Squat clean thrusters

WOD

Five rounds for time of:

7 Dumbbell squat clean thruster
(35/25)

10 Pull-ups

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Push-ups

Sit-ups

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Tabata Ring Dips and Push-ups

Alternate movements each round.

WOD

5 rounds for time of:

20 Box jumps (24/20”)


15 Burpees


10 Squat cleans (135/95)

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD

100 Air squats

10 Shuttles (5m/each)

75 Sit-ups

10 Shuttles (5m/each)

50 Medbal cleans (20/14)

10 Shuttles (5m/each)

25 Deadlifts (225/155)

Recovery

Short Stretching and Mobility Sequence 

Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Five rounds for load of:

5 Deadlifts

5 Hang squat cleans

5 Push jerks

5 Front squats

Add weight to each set.  Rest as needed between sets.  A foul on any movement means a missed set.

WOD

21-15-9 rep rounds of:

Double-unders

Ring dips

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)

Practice One-legged squats

3x10 each leg

WOD

CrossFit Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20)

12 Push press (115/75)

9 Toes-to-bar

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)

Death by Weighted Lunges

WOD

Three rounds for time of:

Run 400 meters


20 Wallball shots

10 Pull-ups

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Group Warm up

Stretching and discussing class for the day

Strength/Skill

Back Squat 5-5-5-5-5 reps

WOD

For time:

25 Handstand push-ups

50 Toes-to-bar


Run 400m

75 Push press (75/50)

Run 400m

150 Double-unders

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Practice Clean and jerk; build up to WOD weight:

Squat clean

Power clean

Split clean

Review rope technique and practice.

WOD

Complete as many rounds as possible in 10 minutes of:

2 Clean and jerks (165/105)

1 Rope climb

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Group warm-up

Stretching and discussing class for the day

Strength/Skill

“The Other Total”

Clean, 1 rep


Bench press, 1 rep


Overhead squat, 1 rep

Clean is from the ground, power or squat.

WOD

None…

Recovery

Short Stretching and Mobility Sequence