CrossFitWOD

Primarily Indoors
We are running the Pair Up Throwdown during all classes today. You do not need a partner nor do you have to be officially registered to take part, just show up like it’s a normal class and have some fun. More info on the throwdown can be found through this link. The workout will be released on Thursday night at 3pm.

Warm-Up
200M Run Together

10 – 8 – 6
Good Mornings
Front Squat with plate and press out
Shoulder Activators*

*Round 2 – Hip Touches Each Side
Round 3 – Hand Turn Overs Each Side

Pair UP ThrowDOWN
WOD – Time CAP – 35:00
For time, as pairs:
30 synchro deadlifts
30 synchro bar-facing burpees
400-m run

20 synchro deadlifts
20 synchro bar-facing burpees
400-m run

10 synchro deadlifts
10 synchro bar-facing burpees
400-m run

Rest 5 min.

10 synchro thrusters
10 synchro pull-ups
400-m run

20 synchro thrusters
20 synchro pull-ups
400-m run

30 synchro thrusters
30 synchro pull-ups
400-m run

Women 125-lb. deadlift, 55-lb. thruster
Men 185-lb. deadlift, 75-lb. thruster

Extra Work
Assault Bike conditioning
200/150 Cals For time
Completed as..
:45s Moderate
:15s Max Sprint
*Continue until finished

ADV – 300/225

Primarily Indoors

Warm-up
20|13 Cal Bike

-Then-
2 Rounds
40s On|10s Rest
-Banded Lat Pull-Down
-Banded High Pulls
-Banded Hollow Rock
-Bandy Press

Mobility
Banded Lat Stretch
Banded Shoulder Stretch

Strength
E2MOM12
Split Jerk
2 Reps

WOD
E5MOM20
Each for Time

20|13 Calorie Bike
15 Toes to Bar
15 Power Cleans 135|95

20|13 Calorie Bike
15 Toes to Bar
12 Power Cleans 155|105

20|13 Calorie Bike
15 Toes to Bar
9 Power Cleans 185|115

20|13 Calorie Bike
15 Toes to Bar
6 Power Cleans 195|125

*Schwinn Bike – 30|20 Cals
Run Sub – 400m
Row Sub = 30|20 Cals

Level 3- 10 Toes to Bar, 135|95, 145|100, 155|105, 165|110
Level 2 – 115|75, 125|85, 135|95, 155|105
Level 1- 75|45, 85|55,95|65, 115|75

Extra Work – Conditioning| Active Recovery
AMRAP 30 for Max Meters (5 Rounds)*
3:00 @ 5k Pace
1:00 @ 2K Pace
:30 @ 1k Pace
1:30 @ Recovery Pace

*Scale to 3 rounds|18 Minutes where need be

Primarily Outdoors – Parking Lot will be used for Fitness

Warm-up
400M Run

-Then-
12 – 9 – 6
Front Squat*
Push Ups
Strict press

Accessory
Mini Bands – Static Hold at the Top

½ Tabatas (no rest between movements)
1. Glute Bridges
2. Clamshell R
3. Clamshell L
4. Glute Bridges* (again)
5. Arnold press- Hold Overhead

*can sub single leg here

WOD -30 min cap
1200m Run
30 Thrusters 115|75
60 Bar Facing Burpees
30 Thrusters
1200m Run

Level 2- 95|65, 20 Thrusters, 40 Burpees
Level 1 – 75|45, 15 Thrusters, 30 Burpees

Extra Work
4 Rounds
10 Handstand Push Ups
15 Toes to Bar
10 DB Shoulder to Overhead 2×50|35
15 GHDs

Primarily Outdoors – Parking Lot will be used for Fitness

Warm-up
EMOM 6
20 Lateral Up|Overs
10 PVC Sotts Press*
5 Russian Swing + 5 American Swings

*Round 2 Use BB if able

-Then-
2 Rounds
5 Cuban Press
5 Reps Squat Therapy

Mobility
Thoracic Opening

Strength
EMOM5
1 Segment Snatch*
*Full Pause Below the Knee

Rest 1 Minute

EMOM5
1 Squat Snatch

* feel free to up the reps on the Snatch staying lighter & working on technique.

WOD
In 14 Minutes
30 Snatches 95|65
40 Box Jump Overs
30 Overhead Squats
40 Kettlebell Swings 2|1.5

Rest 2 Minutes

Then
Complete as many reps as possible in reverse order

Level 2- 75|55
Level 1- 55|35
ADV – Move Faster

Extra Work
27-21-15-9
Bike Cals
4-3-2-1
Rope Climbs

*Ladies Cals = 21-15-12-9

Rx+ – Legless
ADV – Pegboards

Accessory Option
4 Rounds
12 Double KB Front Rack Step Ups 53|35’s
Rest 30s
30s Pull Up Bar Hang*
Rest 30s

*ADV – Fat Grips or Towel Hang

Primarily Indoors

Warm-up
25|20 Cals – moderate
Then..

In 3 Mins
25|20 Cal Row
-AMRAP-
9 Air Squats
3 Strict Press
3 Push Press
3 Push Jerks

Mobility
Quad Rolling
Quad Stretch

Strength
E3MOM15
1. Back Squat – 5 Reps*
2. Max Effort Strict Pull-ups**
3. Rest

* straight sets
** once you kip, are unable to get your chin over the bar, or miss extension at the bottom the set is over

WOD
2 Rounds
In 6 Minutes
50|40 Calorie Row
-AMRAP-
9 Wall Balls 20|14
3 Push-jerks 185|115

Rest 3 Minutes

Level 3- 155|105
Level 2 – 125|85, 40|25 Cal
Level 1 – 95|65, 30|18 Cal
ADV – 30|20 WB, 205|125

Extra Work
EMOM10
Odd – 100ft Sandbag Hug Carry 150|100
Even- 50ft HSWalk*

ADV – 200|150 Sandbag

*Scale to 25ft or walk into the wall and perform 10-20 Shoulder taps

Outdoors Primarily

Warm Up
Coaches Choice

Strength
E2MOM10
5 Tempo Single Arm Floor Press* 3-1-1-1
5 SA Bent over Rows*

*each side, can use mb as upper back support for the press

WOD
100|75 Calorie Bike

E2MOM
8 Single Arm Devil’s Press 50|35

Level 2 – 40|25
Level 1 – 30|15
ADV – 70|50

Primarily Outdoors – Parking Lot will be used for Fitness

Warm Up
200m Run
10 SL Good Mornings*
10 Bent Over Rows**
10 V-Ups
100 Singles

*each side
**1s pause at the top

5 Inchworms with an increased walk out

WOD
800m Run
15 Deadlifts 225|155
50 Double Unders
30 Toes to Bar

600m Run
15 Deadlifts
50 Double Unders
30 Pistols

400m Run
15 Deadlifts
50 Double Unders
30 Pull-ups

200m Run
15 Deadlifts
50 Double Unders
60 Sit-ups

Level 3- 205|135
Level 2- 185|115, 20 TTB/Pistols/Pull Ups, 40 Sit Ups, 25 Double Unders
Level 1- 135|95, 100 Singles

Toes to Bar Sub= V-ups
Pull Up Sub = Renegade Rows 50|35lb db

Extra Work
Every 90s for 10 sets
3 Hang Power Snatches

Accessory Option
Accumulate a 5 Min Plank*

*Make the plank more challenging by performing on a med ball or unstable surface

Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
400M Run

Then

Every 90 Seconds
10 BB Front Rack Kneel To Stand Then AMRAP
BB High Pull

20 Lateral Up/Overs
Then AMRAP
Front Rack SOTTS Press

10 Box Jump Overs
Then AMRAP
Muscle Clean

Then with Long Band

2 Rounds
:30 Work/:15 Rest
-Banded Side Step with Overhead Lock Out
-Banded Thruster
-Banded Kickback Right Side
-Banded Kickback Left Side

Drill Barbell Movements

Strength
E2MOM12
Squat Clean
2 Positions
1. High Hang
2. Mid hang- full pause

WOD
21-15-9
Thrusters 135|95
Box Jump Overs

Level 3- 115|75
Level 2- 95|65
Level 1- 75|45
ADV- 30|24

Extra Work
3 Rounds
Run 200m
20 TTB
Run 200m
15 Bench Press* 135|95

*Bench Press weight should be done in no more than 2 sets.

Primarily Indoors
Warm-up
2 Rounds
250m Row
-12 Scap HSPU Push Ups**
-12 Bulgarian Split Squat R*
-12 Bulgarian Split Squat L*
-12 Plank Ups**

*Foot on the Erg
**Both feet on the Erg

Midline Mash
½ Tabata
20s Hollow Rocks
10s Superman Static Hold

Followed Immediately by

½ Tabata
20s Single Leg V-ups
10s Superman Static Hold

Followed Immediately by

½ Tabata
20s Double Crunch
10s Superman Static Hold

WOD
1000m Row
40 Push-ups
1000m Row
30 Ring Dips
1000m Row
20 Handstand Push-up

Level 2 – 20 Ring Dips, 15 Handstand Push-ups
Level 1- 30 Push-ups, 30 Box Dips, 20 Push-ups
ADV – 60 Push-ups, 40 Ring dips, 30 Strict Handstand Push-ups

*Bike sub = 1.5 Miles, Run Sub =800m

Extra Work – Conditioning
3k Ski
E3MOM 15|10 Assault Bike

*Workout Starts with the Assault Bike

Primarily Outdoors – Parking Lot will be used for Fitness

Warm-up
1 Min Single Unders
7 Windmills L
7 Windmills R

1 Min Single Leg*
7 KB Bottoms Up Press L
7 KB Bottoms Up Press R

1 Min Double Unders**
7 Box Step Ups L
7 Box Step Ups R

1 Min Double Unders**
7 Russian Swings
7 American Swings

*30s L, 30 s R

Strength
EMOM8
2 Strict Press

Followed by

EMOM6
3 Push-press

WOD
4 Rounds
1 Minute Each Station
-Kettlebell Swings 1.5|1
-Double Unders
-Box Step Ups

1 Minute Rest

Score= Total Reps for Each Movement

Level 1 – 1|0.75
ADV – 2|1.5

Extra Work
3 Sets – Each for time
21 Cals Row
18 Cal Ski
15 Cal Bike

Rest 2 Minutes