Saturday's WOD

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Friday's WOD

Back squat 5-4-3-2-1-2-3-4-5
(after WOD)

Seven round for time of:
10 Deadlifts (225/155/115)
1 Rope Climb double-up
(one double-up is two ascents with only one toe touch between climbs... )

Thursday's WOD

Muscle-up and triple-under practice

10-8-6-4-2 rep rounds of;
Muscle-ups
Jump rope triple-unders

Wednesday's WOD

Sled pulls 3x100m @ 1/3 back squat 1-rep pr. (after WOD)

For time:
15 Thrusters (135/95/65)
Run 200 meters
20 Thrusters (95/65/45)
Run 400 meters
30 Thruster (65/45/33)
Run 800 meters

Tuesday's WOD

Push press 3-3-3-3-3

Four rounds for time of:
30 Dumbbell ground to overhead (35/20/15) (DB's must touch floor each rep.
Row 200 meters

******20 Burpee penalty if DB's are dumped on floor!!!!! DB's chew up the concrete. Bad, bad, bad!*****

Monday's WOD

Power clean 1-1-1-1-1-1-1 reps

10 Rounds of:
30 Seconds to Complete 10 Sumo Deadlift High Pull (95/65/45)
30 Seconds to Complete 10 Abmat Sit Ups
30 Seconds Rest

Saturday's WOD

Medball clean practice
Tabata Medball cleans (20/14/12)

50-35-20 reps of:
Wall balls (20/14/12)
Pull-ups
Double-unders

Friday's WOD

Snatch balance 1-1-1-1-1-1-1

Three rounds for time of:
Row 500 meters
Run 400 meters

Thursday's WOD

Scots press 5-5-5-5-5

Five rounds for time of:
5 Deadlifts (275/185/110)
10 Burpees

Wednesday's WOD

Hang power clean 3-3-3-3-3

Five rounds for time of:
25' Overhead barbell walking lunges (135/95/65)
15 Knees to elbows

Tuesday's WOD

Tire flipping practice
GHD work 3 x 10, 15 or 20
Back Extensions 3x 10, 15, or 20

WOD and Strength will run concurrently.

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Tire flips
Tire jumps (like a box jump)

-athletes can pair together for the WOD... they will flip together and jump together.

**** 9 minute cap ***

Monday's WOD

Tabata pistols

Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings (2/1.5/1 pood)
10 Box jumps (30/24/20)
10 Ring dips

Saturday's WOD

Max rep pull-up test: Can be kipping or strict, but the total number is what counts. You get up to three attempts.

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

BYOST (Bring your own stopwatch)

Friday's WOD

As many reps as possible in 7 minutes for DISTANCE:
Burpee Broad Jump

Tabata Shoulder Press: To score, multiply load times the smallest number of reps for any set.

Thursday's WOD

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Wednesday's WOD

"Jared"
4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Tuesday's WOD

Standing broad jump testing: Place toes touching edge of stall mats. Jump. Back of heel (or body, or whatever hits) closest to start is the point of measurement. Round to nearest 1/2 inch. You get 5 attempts.

Box jump max height test: Warm-up jump. For safety, it is recommended to use bumper plates. All athletes take a turn (adjusting height as needed) and then a new height is established. It is up to the athlete to choose and attempt a height. The jump must be made from two stationary feet to two stationary feet; no half step or other movement before the attempt. You get 5 attempts.

Max Jump Rope Double Unders in 5 minutes
Recover 3 minutes
Max Pistols in 5 minutes
Recover 3 minutes
Max Handstand Push Ups with Kip in 5 minutes

Monday's WOD

Fifteen rounds of:
Power snatch followed immediately by five overhead squats.

Start light and add weight.

Saturday's WOD

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Friday's WOD

Death by kettlebell swings (2/1.5/1 pd.)

As many rounds as possible in 11 minutes of:
11 Kettlebell snatch, left arm (1.5/1/.75 pood)
11 Kettlebell snatch, right arm
22 Double unders

Thursday's WOD

Clean and Jerk 3-3-3-3-3 reps

For time:
25-20-15-10-5 rep rounds of:
Medball cleans (20/14/12)
Ring dips

Wednesday's WOD

"Filthy Fifty"
For time:
50 Box jumps (24/20/12)
50 Jumping pull-ups
50 Kettlebell swings (1/.75/.5 pood)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33/22)
50 Supermen
50 Wallball shots (20 to 10'/14 to 9'/12 to 8')
50 Burpees
50 Double unders

Tuesday's WOD

Thruster 5-5-5-5-5

For time:
30 Thrusters (75/50/33)
3 Rope climbs
20 Thrusters
2 Rope climb
10 Thrusters
1 Rope climb

Monday's WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Saturday's WOD

For time:
21 Back squats (225/155/115)
90 Sit-ups
15 Back squats
60 Sit-ups
9 Back squats
30 Sit-ups

Friday's WOD

Push Press 2-2-2-2-2-2-2 reps.

As many rounds as possible in 10 minutes of:
7 Muscle-ups
21 V-ups

Thursday's WOD

10 rounds for time of:
5 Squat clean (185/120/95)
8 Burpee box jumps (30/24/20")