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Tuesday, April 24th

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

++++++++++++++++++

Buy-in: 50 Burpees for time!

*At the top of each minute perform 10 Double Unders

**6 minute CAP

++++++++++++++++++++

Strength: OTMX10minutes of

3 Back Squat @ BW

+++++++++++++++++++++

WOD: 3x 3 minute AMRAP ~ with 2 minutes rest between

5 KBS 70/55#

5 Pullups

-----------------------------------------------------------------------

Endurance: meet at ECC @ 6 am

1 mile run

100 GHD Situps

100 GHD Back Extensions

1 mile run

*Can break the GHD's up how ever you want

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Saturday - Monday, April 22nd-24th

SATURDAY

Warmup: Coaches Choice

+++++++++++++++++++++

Skill/Strength: 30x1 Snatches (can be power or full squat - depends on need)

*Focus on form and technique not speed

+++++++++++++++++++++

WOD: 2 Rounds for Time

25 Pullups

50 Pushups

75 Air Squats

1 Mile Run

=======================================

SUNDAY

Amnesty - pick a workout you may have missed during the week or work on a skill

*Sunday Funday  @ 7 am ~ anyone welcome!

========================================

MONDAY

Warmup: 10 minutes of

5 Sots Presses with PVC Pipe

10 skull crushers

15 Cal. Row

20 Banded Pull aparts

+++++++++++++++++++++++++

Conditioning:

800 meter run then,

21-15-9 of

Deadlifts 185/115#

Burpee over the Bar

Pullups

then, 

1000 meter row

++++++++++++++++++++++++++

Strength: Push Press 3x10

*with 10 Ring Rows after each set

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Friday, April 21st

Warmup: 4 Rounds of

1 Run around the building

2 Forward Rolls

3 HSPU's

4 Pullups

5 GHD Situps

+++++++++++++++++++++

WOD: 7 Rounds for Time

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

+++++++++++++++++++++

Strength: Front Squat 3x10

*with 10 Seated Medball Leg Extensions after each set

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Thursday, April 20th

Warnup: 8 mins of

8 calories row

8 push ups

8 GHD Situps

+++++++++++++++

Buy-in: 5x 10 Up Right Rows + 10 Seated Shoulder Press (to be done as a super set ~ rest as needed)

+++++++++++++++

Strength: 10 minutes to establish a heavy power clean

+++++++++++++++

WOD: Death by Clean & Jerk 115/65#

------------------------------------------------------------------------

Endurance: Meet at Elm City CrossFit @ 6am

Prowler Mile 

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Wednesday, April 19th

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

++++++++++++++++++++++++

Buy-in: Weighted Ring Rows 4x10

++++++++++++++++++++++++

WOD: OTM x 20 Minutes

Odd - Max Rep Power Cleans in 20 seconds 95/65#

Even - Max Rep Double Unders in 20 Seconds

+++++++++++++++++++++++++

Strength: (not a misprint ~ Strength file fatigued)

Deadlift 3x10 @ BW

*Must be touch and go!  

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Tuesday, April 18th

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

+++++++++++++++++++

Buy-in: Death by HSPU's

+++++++++++++++++++

Strength: Weighted Good Mornings with OLY bar ~ athlete picks weight 4x10

+++++++++++++++++++

WOD: For Time

1 Run Around the building

40 KBS 55/35#

2 Runs around the building

30 KBS

3 Runs around the building

20 KBS

4 Runs around the building

10 KBS

-----------------------------------

Endurance: Meet at ECC @ 6 am

Same as Main Class WOD

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Saturday - Monday, April 15th - 17th

SATURDAY

Warmup: Coaches Choice

+++++++++++++++++++++++++

WOD: For Time

800 meter run then,

6 Rounds of

5 Power Snatches 135/95#

10 Toes to Bar

15 Wall Balls 20/14# then,

1 mile Run

===========================

SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

===========================

MONDAY

Warmup: 3 Rounds of

300 meter row

10 ball slams

10 slam ball front squats

20 weighted situps

++++++++++++++++++++++++

WOD: For Time

800 meter run

30 wall balls 20/14#

30 box jumps 24/20"

30 kbs 55/35#

20 wall balls

20 box jumps

20 kbs

10 wall balls

10 box jumps

10 kbs

800 meter run

+++++++++++++++++++++++++

Strength: Hang Cleans 5x6 (Moderate weight)

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Friday, April 14th

Warmup: 12 minutes of

1 Turkish get-up

8 Frog Hops

2 Floor Presses

7 Burpees

+++++++++++++++++++++

Strength: 6! Thrusters ~ Increasing load every round (not for time)

+++++++++++++++++++++

WOD: Death by -

Pushups

Situps

+++++++++++++++++++++

Sellout: For Time

Calories on Rower to the number of rounds you were able to complete in the previous section

Example: 12 rounds completed = 12 calories in sellout

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Thursday, April 13th

Warmup: 5 Rounds of

20 Medball Squat Cleans

10 Strait Legged Deadlift

+++++++++++++++++++++

Buy-in: 4x10 bent over flies

+++++++++++++++++++++

Team Thursday - Teams of 2 or 3

For Time:

2000 meter row

10 clean & jerks 135/95#

1500 meter row

20 clean & jerks

1000 meter row

30 clean & jerks

500 meter row

40 clean & jerks

------------------------------------------

Endurance: meet at YMCA Pool @ 6 am

200 meter warmup

20 Minutes Max Distance ~ no rest if possible

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Wednesday, April 12th

Warmup: 5 Rounds of

8 Elevated Inverted OLY bar rows

8 Dumbell lying shoulder external rotation ~light weight

8 Hanging Med ball knee ups

8 OLY bar bent over rows

++++++++++++++++++++++++++++

Strength: 4x8 Power Jerks

++++++++++++++++++++++++++++

WOD: OTM x 20 Minutes

Odd minutes: Max rep deadlifts for 20 seconds 135/95#

Evern Minutes: Max rep burpees for 20 seconds

+++++++++++++++++++++++++++++

Sellout: 4x500 meter row ~ 30 seconds rest between sets

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Tuesday, April 11th

Warmup: 4 Rounds of

10 meter banded monster walks

10 double kettlebell push presses

10 Russian twists with medicine ball

10 Hip extensions

+++++++++++++++++++++++++++++

Buy-in: 3 minute AMRAP

5 -wall balls

5 -box jumps

5 -kettlebell sumo high pulls

+++++++++++++++++++++++++++++

Strength: One and a Half Front Squats 3x10 @ 50% BW

+++++++++++++++++++++++++++++

WOD: For Time

50 Double Unders

40 KBS 55/35#

30 Pullups

20 Alternating Single Arm Kettlebell Snatches 55/35#

10 HSPU's

-----------------------------------------------------------------------------

Endurance: meet at Elm City CrossFit at 6 am

30 Min AMRAP:

Run to Road

Med Ball Suicides

20 DU's

Comment

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Saturday - Monday, April 8th-10th

SATURDAY

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: For Time

500 meter row then,

24-21-18-15-12-9-6-3 of

KBS

Pullups

*with 20 Double Unders done after each set then,

500 meter row

========================================

SUNDAY

Amnesty - pick a workout you may have missed during the week or work on a skill

*Sunday Funday crew meets at 7 am every Sunday morning ~ Everyone Welcome!

=========================================

MONDAY

Warmup: 3 rounds of

20 Banded Pull Aparts

15 Russian Twist with Med Ball

10 KBS

5 Wall Walks

++++++++++++++++++++++++

Mobility Monday - spend 15 minutes working on T-Spine Mobility ~ Coaches Choice

++++++++++++++++++++++++

Strength: Snatch Grip Shoulder Press 3x10 ~ light weight

*behind the head

+++++++++++++++++++++++++

WOD: 10! of

Floor Presses @ 80% of BW

Burpees

Ab Mat Situps

Comment

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Friday, April 7th

Warmup: 4 Rounds of

4 Plank to Prayers

8 Quadapeds

16 Goblet Squats

32 Jumping Jacks

+++++++++++++++++++

Buy-in: GHD Situps 4x15

+++++++++++++++++++

Strength: Back Squat 5x3

+++++++++++++++++++

WOD: For Time

40 Push Presses 95/65#

400 meter run

40 Ring Dips

400 meter run

40 Push Presses

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Thursday, April 6th

Warmup: 5 Rounds of

8 Arnold presses

8 Kettlebell High Pulls

8 Knees to elbows

8 Chin ups

+++++++++++++++++++

Strength: Deadlift 10x2 ~ Increasing Load

+++++++++++++++++++

WOD: Teams of 2 athletes ~ 15 Min AMRAP

Athlete 1 rows 200 meter

Athlete 2 performs max rep OHS 75/45#

*Athletes swap after the 200 meter row is complete

*Score = total number of OHS

---------------------------------------------------------------

Endurance: meet at ECC @ 6 am

10, 15 or 20 minutes out and back run ~ no rest during turn-around

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Wednesday, April 5th

Warmup: 4 Rounds of

8 ring rows

8 PVC Pipe or OLY bar Squat Snatches

8 box jumps

8 cal row

++++++++++++++++++++++++++++++++

Buy-in: 12x1 Strict HSPU's

++++++++++++++++++++++++++++++++

Strength: Bench 3xMax Reps @ 75% BW

++++++++++++++++++++++++++++++++

WOD: 4 Rounds for Time

12 Thrusters 95/65#

12 Bar Facing Burpees

1 Run Around the Building

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Tuesday, April 4th

Warmup: 2 minutes of squat therapy then 10minutes of

10 kettlebell goblet squats

10 quadraped stretch

10 kb deadlifts

10 meter bear crawl

++++++++++++++++++++++++

Buy-in: 3x10 OLY bar Good Mornings

++++++++++++++++++++++++

Strength: Front Squat 3x20 @ 50% BW

++++++++++++++++++++++++

WOD: 3 Rounds for Time

20 Pullups

30 Wall Balls 20/14#

40 Double Unders

-----------------------------------------------

Endurance: Meet at ECC @ 6 am

3xDeath by burpees + 10 meter sprints ~ 2 minute rest between each round

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Saturday - Monday, April 1 - 3rd

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++++

WOD: "Badger"

3 Rounds for Time

30 Squat Cleans 95/65#

30 Pullups

800 meter run

=======================

SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Crew ~ Everyone is Welcome to come and join the fun!

=======================

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS

10 KBS

20 Ab Mat situps

+++++++++++++++++++++

Buy-in: 15 minutes of shoulder mobility ~ coaches choice

+++++++++++++++++++++

Strength: Seated OLY bar Shoulder Press 6x3

++++++++++++++++++++++

WOD: For Time

30-20-10 of

Hang Clean 95/65#

Pushups

*with 2 rope climbs after each set

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Friday, March 31st

Warmup: 120 minutes of

100 banded pull aparts

200 banded monster walks

200 banded monster side steps - alternating sides

100 reverse hypers

++++++++++++++++++++++++++++++++++++++++++++

Strength: Front Squat 5x3 (moderate weight)

++++++++++++++++++++++++++++++++++++++++++++

WOD: 21-15-9 of

Front Squats 135/95#

Ring Rows

2xDouble-Unders

++++++++++++++++++++++++++++

Sellout: 10x100 meter row sprints on the 2 minute

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Thursday, March 30th

Warmup: 4 Rounds 

150 meter row

8 OLY bar high pulls

8 OLY bar OH walking lunges

8 GHD Situps

++++++++++++++++++++++++

Buy-in: 3x12 hip ext

+++++++++++++++++++++++

Strength: Bench 3x8 with 6 chin-ups after each set

+++++++++++++++++++++++

WOD: Team "Jack"

20 Min AMRAP of

10 Push Presses 115/75#

10 KBS 55/35#

10 Box Jumps 24/20"

++++++++++++++++++++++++

Sellout: For Time

25 Deadlifts 135/95

25 Cal Row

25 Ring Dips

25 Cal Row

25 Deadlifts

-----------------------------------------------------------------

Endurance: meet at ECC @ 6 am

Hill Repeats: 4, 5 or 6 x with 2 minutes rest between

Comment

Comment

Wednesday, March 29th

Warmup: 4 Rounds of

10 KBS

10 Pushups

10 Situps

10 Cal Row

+++++++++++++++++

Strength: OTMx12 Minutes of

3 - Back Squats (moderate weight)

+++++++++++++++++

WOD: 4 Rounds for Time

8 Power Snatches 95/65#

400 Meter Run

++++++++++++++++++

Sellout: 8 Min AMRAP

1 Pullup + 1 Pushup

2 Pullup + 2 Pushups

3 Pullups + 3 Pushups.... Continue adding reps each round until time is called

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