Monday's WOD

Warm-up

Run 400m

20 Squats

Stretch legs

10 Lunges (large step)

10 High Kicks

Stretching and discussing class for the day

WOD

"Griff" For time:


Run 800 meters


Run 400 meters backwards


Run 800 meters


Run 400 meters backwards

Strength/Skill

Front Squat 5-5-5-5-5 reps

Recovery

Short yoga sequence

Saturday's WOD

Warm-up

400m Run

10 KBS

15 Push-ups

10 Pull-ups

Light bar cleans to warm up…

Stretching and discussing class for the day

Strength/Skill

Cleans 3-3-2-1-1-(3-3-3-3-3)

WOD

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


5 Towel pull-ups

Run 400 meters


Max rep Handstand push-up

Recovery:

Short yoga sequence

Thursday's WOD

Warm-up

Run 400m

10 Bar Thrusters

10 Pull-ups

10 Dips

Stretching and discussing class for the day

WOD

"Jackie"

1000 meter row


45 pound Thruster, 50 reps


30 pull-ups

Strength/Skill

Weighted Dips 5-4-4-3-2-(5-5-5)

Recovery

Short yoga sequence 

Wednesday's WOD

Warm-up

3 Rounds of:

5 Ring rows

5 Box jumps

5 Wall balls

5 Dumbbell Inverted Cross

5 Dumbbell Planche Through

Stretching and discussing class for the day

Strength/Skill

Deadlift 1-1-1-1-1-1-1 reps

WOD

For time:


25 Walking lunge steps


20 Pull-ups


50 Box jumps, 20 inch box


20 Double-unders


25 Ring dips


20 Knees to elbows


30 Kettlebell swings, 2 pood


30 Sit-ups


20 Hang squat cleans, 35 pound dumbbells


25 Back extensions


30 Wall ball shots, 20 pound ball


3 Rope climb ascents

Recovery

Short yoga sequence

Next Week's Schedule

Always Forward Crossfit will be closed Tuesday 5/10 through Thursday 5/12 next week as I'll be chaperoning the ever-fabled 8th Grade Washington D.C. Class Trip...  The make-up times will be on Sunday 5/15, 5/22, and 5/29 at 1:30 pm.  Please let me know if you have any questions.

Tuesday's WOD

Warm-up

25 Box jumps then:

with dumbbells:

15 Light deadlifts

15 Thrusters

then:

15 Pull-ups

Stretching and discussing class for the day

Strength/Skill

Deadlift 1-1-1-1-1-1-1 reps

WOD

Complete as many reps as possible in 7 minutes of the following rep scheme:


100 pound Thruster, 3 reps


3 Chest to bar Pull-ups 


100 pound Thruster, 6 reps


6 Chest to bar Pull-ups 


100 pound Thruster, 9 reps 


9 Chest to bar Pull-ups 


100 pound Thruster, 12 reps


12 Chest to bar Pull-ups 


100 pound Thruster, 15 reps


15 Chest to bar Pull-ups 


100 pound Thruster, 18 reps 


18 Chest to bar Pull-ups 


100 pound Thruster, 21 reps 


21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Recovery

Short yoga sequence 

Monday's WOD

Warm-up

Tabata Row E,E,E,M,M,M,H,H

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Squats

Stretch squat

10 Squats

Stretching and discussing class for the day

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.

Post total reps from all 32 intervals to comments.

Strength/Skill

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

Recovery

Short yoga sequence