CrossFitWOD

Primarily Outdoors – Parking Lot will be used for Fitness
Warm-up
400m Run
15 Air squats
10 Burps
5 Muscle cleans – high hang

300m Run
15 Block and twists
10 Push ups
5 Muscle cleans – mid hang

200m Run
15 Back squats
10 Burpees
5 Muscle cleans – mid shin

Mobility
Quad Mash with BB

WOD
Each for Time
At 0:00
3 Rounds
400m Run
15 Back Squats 135|95

At 9:00
8 Rounds
3 Power Cleans 135|95
6 Burpee Lateral Jumps

At 18:00
400m Run
15 Back Squats 135|95
20 Burpee Lateral jumps
10 Power Cleans 135|95

Level 2- 115|75, 300m Run
Level 1- 95|55, 200m Run

Extra Work
EMOM 15
Min 1: 100’ Farmers Carry 2×53|35
Min 2: 100’ Sandbag Carry 140|90
Min 3: 100’ Double OH KB Carry

Primarily Indoors
Warm-up
1 Min @ Each Station
-Bike 70%
-Single Leg Deadlift R
-Bike 80%
-Single leg Deadlift L
-Bike 90%
-Muscle Snatch

Mobility
Hamstring Stretch with Band (contract then release)
Lat/tricep Stretch with Band

Strength
1. E2MOM8
Banded RDL
10 Reps

Rest 3 Minutes between to load barbell

2. E2MOM8
Deadlift- 3 Reps

WOD (15 Minute Cap)
50|35 Calorie Bike
40 Hang Power Snatches 95|65
50|35 Calorie Bike
40 Pull-ups

Schwinn Bike = 75|52

Level 2 – 75|55, 40|25 Cal Bike
Level 1 – 55|35, 30|18 Cal Bike
ADV – 115|75, Chest to Bar Pull-ups

Extra Work
For Time
300’ Handstand Walk
EMOM – 12 V-Ups*

2:00 Rest

150’ Handstand Walk
EMOM – 6 V-Ups

*Start with V-Ups

ADV – Round 1 – 400’/15 V-Ups/Round 2 – 200/7

If just starting to HSW Scale V-Ups to Every Other Minute or No V-Ups

Alternate Option for those practicing

EMOM 8
ODD – Handstand Walk Attempts
Even – 12 V-Ups

2:00 Rest

EMOM 4
3-5 Wall Climbs

Outdoors Primarily – Parking Lot will be used for Fitness
Warm Up
Coaches Choice

10th Annual Mother’s Day WOD
“Mother Crusher”
800m Run
50 Wall Balls or Empty Barbell Thrusters 45|35
400m Run
50 Double Unders
200m Run
50 Sit-ups
100m Walking Lunges
50 Sit-ups
200m Run
50 Double Unders
400m Run
50 Wall Balls or Empty Barbell Thrusters
800m Run​

Level 2 – 35 Wall Balls
Level 1 – 100 singles, 25 Wall Balls, 25 Sit-ups

Primarily Indoors
Warm-up
10 – 8 – 6*
-Toes To Kettlebell
-Single Arm KB Floor Press in Hollow Position**
-KB Bulgarian Split Squat**

*Start Each Round with 15|12 Cal Bike

** Each Side

WOD
Tabata- 20s work:10s Rest x 8
Rest 1 Min Between Movements

1. Bike
2. Kettlebell Swings 2|1.5
3. Box Jumps 27|24
4. Toes to Bar
5. Push-ups
6. Kettlebell Lunges 2|1.5

Report Your Lowest Rep Count for Each Movement

Level 2- 1.5|1, 24|20
Level 1- 1|0.75, 24|20

Toes to Bar Sub- Single Leg V-ups

Extra Work
Work up to a Heavy Weight for the Complex in 4-5 sets
1 Power Clean
1 Front Squat
1 Squat Clean

Primarily Indoors
Warm-up
2 Rounds
15/12 Calorie Row
5 Pike Ups on Rower
10 Supine BB Row*
10 Strict Press with Feet in Landing position for Jerk

*Add Weight Round Two

Strength
E2MOM14
Split Jerk
1. 3 Reps
2. 3 Reps
3. 2 Reps
4. 2 Reps
5. 1 Rep
6. 1 Rep
7. 1 Rep

WOD
Choose your Adventure! Complete in any order:
100|80 Row
50 Shoulder to Overhead 135|95
30 Strict Pull-ups

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35
ADV – Ring Muscle Ups 20|15

Extra Work
EMOM12
1 Power Snatch*

*build in weight

Primarily Outdoors – Please do not park in the lot
Warm-up
Every 90 Seconds
-100M Run
Then AMRAP Prison Burpees*

-100M Run
Then AMRAP Narrow Stance Squat (Feet Together if able)

-100M Run Then AMRAP
Single Arm Renegade Row

*Prison Burpees = 3 Push Ups in the middle of the Burpee.

Midline
2 Rounds
In 2 minutes Complete
30 Hollow Rocks
30 Double Crunches
Then AMRAP
Sit-ups*

Rest 30 seconds

In 2 minutes Complete
30 Supermans
30 Single Leg Glute Bridges
Then AMRAP
Sit-ups*

Rest 30s

*ADV – V-Ups

WOD
800m Run
50 Burpees
50 Pistols

600m Run
40 Single Arm Snatches (50/35)
40 Lunges with SA lockout

400m Run
30 Single Arm Devils Press
30 Single Arm Thrusters

L2 – 40/25/ 30 Pistols
L1 – 30/15 – 30 Burpees 40 Reverse Goblet Lunge 600M/400M/200M

ADV – Move Faster

Extra Work
5 Sets*
5 Bench Press
5 Strict Pull Ups

Rest as needed between sets

*Most sets should be unbroken – add weight to pull ups where able.

Primarily Indoors Due to Weather
Warm-up
6 Mins of Jump Roping
-On Coaches call drop the rope and complete either 5 Burpees, 10 Push Ups, 10 muscle cleans or 15 Air Squats

Strength
E2MOM12
3 Tempo Front Squats
31X1*

*3s Negative, 1s Pause in the Bottom, Explode Up, 1s Pause at the Top

WOD
5 Rounds
2 Minutes Work: 1 Minute Rest

Ascending Reps
1 Squat Clean 155|105
10 Double Unders
2 Squat Cleans
20 Double Unders
3 Squat Cleans
30 Double Unders
….

Pick up where you left off.

Score= total reps completed

Level 3- 135|95
Level 2- 115|75
Level 1- 95|55
ADV -185|125

Extra Work – Conditioning
4 Sets
25 cal C2 Bike
25 Cal Row
25 Cal Ski
25 Cal Assault Bike

Rest 3-5 mins between sets

*start at 75% and build to max effort on the last set. Score is the time on your last round.

Primarily Indoors
Warm-up
1:00 Bike Moderate Pace
Half Tabata Bike
1:00 Bike Moderate Pace

Then with Mini Bands

2 Rounds
:40 Work/:20 Rest and Switch
-Monster Walk
-Glute Bridges
-Pike Push-Ups with Band Around Wrists
-Floor Angels (No Band)

Skill
Handstand Push-ups

WOD
*At 0:00 Complete
“Diane”
21-15-9
Deadlifts 225|155
Handstand Push-ups*

At 15:00 Complete
21-15-9 (16-10-6)
Calorie Bike
Toes to Bar

Schwinn Bike = 31|24 – 22|15 – 13|9

* HSPU Sub Options
1. Push-ups x 2 or Modify to 30-20-10
2. Seated DB Strict Press at a weight you can get 10+ reps at.

Level 2- 185|115
15-12-9 Toes to Bar
Level 1- 135| 95, Push-ups
Single Leg V-ups
ADV – 30-20-10 Bike, T2B

Extra Work
EMOM5
5 Snatch Grip Behind the Neck Push Press

EMOM5
3 Snatch Grip Behind the Neck Push Press

Outdoor Class Update!
With the Outdoor mask mandate lifted we are starting up Outdoor classes again!

Each week we will look ahead at the forecast and the warmer/dryer days we will plan for Outdoor Workouts.

There will always be an option to complete the workout indoors, with masks on, but the class will primarily be instructed Outdoors.

We will plan for indoor workouts and make use of pull up bars, etc.. on days it’s not as warm or dry. Our indoor/Outdoor schedule can be found on our Google Calendar and will be updated on Thursdays for the following. Indoor/Outdoor designation is always subject to change due to changes in weather.

There is a downside.. the parking lot will be off limits on days we plan for outdoor classes.

The parking landscape has changed a bit since last fall. We have a fence blocking our old running path and we “technically” are not allowed to park over there.

The street is still free parking but may be a bit busier due to more people actively in the City as the pandemic winds down. On primarily indoor days feel free to drive over mats and make use of the lot.

We plan to monitor the situation but hope to make outdoor classes work as there has been quite a bit of interest expressed and we could all use a little Vitamin D in our lives.

Primarily Outdoors – please do not park in the lot
Warm-up
10 Sandbag Power Clean and Push Press
200m Sandbag Run
10 Bent Over Sandbag Rows
400m Run

WOD
4 Rounds
10 Clean and Jerks 135|95
200m Sandbag Run
20 Chest to Bar Pull-ups
400m Run

Rest 2 Minutes

Level 3- 15 Chest to Bar
Level 2- 15 Chin over Bar Pull-ups, 115|75
Level 1- 10 Chin over bar pull-ups

ADV WOD
4 Rounds
10 Clean and Jerks 155|105
150ft Sandbag Carry 140|90
50 ft Handstand Walk
20 Chest to Bar Pull-ups
400m Run

Rest 2 Minutes

MOD WOD
4 Rounds
10 Clean and Jerks 135|95
200m Sandbag Run
20 Bent Over Sand Bag Rows 50|35 or 10 Bent Over Rows* 135|95
400m Run

Rest 2 Minutes

Extra Work
100 ft Double KB Front Rack Lunge 1.5|1
50 GHD Sit Ups
40 HSPUs
30 Cals Ski
20 Stone Over Shoulder 140|90
100 ft Double KB Front Rack Lunge 1.5|1

ADV – Strict, 2|1.5
*Muscle Ups can be scaled to 20 Strict Pull Ups

Straight Up Now Tell Me…..What is the benefit of Straight sets?!
For your strength today we have 6 straight sets of 3 Deadlifts at 80%. This means we’re working close to our max and with the same weight for all 6 sets. Many times when we have an ascending strength programmed (increasing the weight as you go along) our first few sets can end up being on the lighter side. If “Straight Sets” are programmed it doesn’t call for an increase as you go along, you have time to build up to a challenging weight and then must stay with that for all 5 sets. Both methods are beneficial, you should know the difference.
To Compare, let’s say you had 6 sets of 3 with the same weight across and your current 1RM is 300. If we go off of 80% of our one rep that would be 240# for 6 Sets.
Now if we had an ascending strength prescribed and your 1RM is 300, you may choose to start off too light and the total weight lifted will be lower. Let’s say you start off closer to 70% and your sets look something like this 210, 220, 230, 240, 250.

Scenario 1 (Straight Sets) – You end up with a lower number for the leader board but you’ve squatted a total of 1,200#.
You’ve also practiced working with a more challenging weight multiple times instead of just the last two sets. Which will transfer over more to working with higher weights in a workout.
Scenario 2 – (Ascending Sets) You’ve squatted a total of 1,150# but have a higher number at the end so you’ve gotten to hit even closer to your max for one set.

Both prescriptions will help increase your overall fitness and health, but they can serve different purposes. For today take the time to warm up to your challenging set for 3 and stay with it across instead of aiming to end with a higher number.

Warm-up
Row 250m
10 Push Ups
10 BB Good Mornings

*Add some weight to the bar

Row 250m
10 Romanian Deadlifts*
10 Push Up and Over the Plate
10 Back Rack Lunges

*add some weight to the bar

Row 250
10 Romanin Deadlifts*
10 Explosive Push Ups onto the plate
10 Back Rack Lunges

*standing on a 3” plate

Strength
E2MOM12
Deadlift- 3 Reps
Warm-up to 80% and complete straight sets

WOD
4 Rounds
500m Row
20 Push-ups
20 Back Rack Lunges 135|95

Level 3- 115|75
Level 2- 95|55
Level 1- 75|35
ADV – Ring Dips 20|15

Extra Work
5 Minute AMRAP
10|7 Cal Bike
3-6-9-12…
T2B

Rest 90s

5 Min AMRAP
10|7 Cal Bike
3-6-9-12…
Burpee Pull Ups