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Saturday - Monday, Aug 19-21st

Good Luck to our young but very strong Elm City Underground athlete Emma as she competes this weekend in Massachusetts! We will be PULLING for you girl.... 

Good Luck to our young but very strong Elm City Underground athlete Emma as she competes this weekend in Massachusetts! We will be PULLING for you girl.... 

SATURDAY

Warmup: Coaches Choice

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

WOD: 22 Minute AMRAP ~ can be done Solo or as a team of 2 athletes

10 HSPU's

20 Pullups

30 Over-head lung steps 45/35#

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

SUNDAY

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

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

MONDAY

Warmup: 10 minutes of

10 calories on rower

10 wall balls

10 step-ups with wall ball

10 pushups

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

Buy-in: 10 minutes practicing Hand Stand Walks

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

Strength: Back Squat 10-8-6-4-2 ~ Increasing Loads

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

OTMx20 minutes of

ODD minutes: 10 box jumps 30/24"

Even minutes: 5 burpee toes to bar

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Friday, August 18th

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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

Strength: Thrusters 5! ~ Increasing Loads

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

WOD: For Time

800 meter run

20 Thrusters 95/65#

400 meter run

10 Thrusters

200 meter run

5 Thrusters

800 meter run

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Thursday, August 17th

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Strength: Bench 5! ~ Increasing Loads

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

WOD: For Time

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

Pushups

Ab Mat Situps

2x Double Unders

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

Sellout: New Haven Rugby Conditioning

12 Minute AMRAP:

30 Wall Balls

20 KB Goblet lunges 

10 Burpees

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Wednesday, August 16

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength/Skill: Hang Snatch 5! ~ Increasing Loads

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

WOD: 3 Rounds for Time

500 meter row

6 Snatches 135/95#

18 Burpees

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

Sellout: New Haven Rugby Conditioning

5 Rounds of ~ not for time (Lap = wall to wall and back to wall)

1 Yoke Lap

2 Prowler Laps

3 Single Arm Over-head KB walk

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Tuesday, August 15th

Warmup: 5 Rounds ~ Not for Time

5 Pullups

10 Pushups

15 Air Squats

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

Buy-in: 3x (10 GHD or Ab Mat Situps + 10 GHD Hip Extensions or Superman's)

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

Strength: Deadlift 5! ~ Increasing Loads

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

WOD: "Grace"

30 Clean & Jerks for Time 135/95#

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

Endurance: Meet at ECC @ 6 am

3x Death by burpees + 10 meter sprints

*with 2 minutes rest after the last person fails

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Saturday - Monday, August 12th - 14th

SATURDAY

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

Warmup: Coaches Choice

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

WOD: 10 Rounds for Time

3 HSPU's

5 Power Cleans 185/115#

7 Burpee Box Overs 24/20"

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

SUNDAY

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

***7 AM Sunday Funday - Everyone is welcome!!! 

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

Monday

Warmup: 12 minutes of

300 meter row

10 Ab mat or GHD Situps

20 jumping jacks

30 Mountain Climbers

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

Strength: Front Squat 7x5

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

WOD: 3 Rounds for time

10 Toes to Bar

20 Wall Balls 20/14#

30 Double Unders

 

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Friday, August 11th

Warmup: 10 minutes of:

10 banded pull aparts

10 dumbell bent-over rows

 10 seated dumbell presses

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

Strength: Sumo Deadlift 5!

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

WOD: 3 Rounds for Time (26 min CAP)

200 meter walking lunges

400 meter run

200 meter farmers carry 50/55’s#

500 meter row

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Thursday, August 10

Warmup: 8 min slowly:

 7 thrusters with bar

2 toes to bar

1 dumpster dash

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

Buy-in: 15 minutes HS Walk Practice

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

Front Squat: 6x6 ~ Increasing Loads

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

WOD: For Time

40 KBS 55/35#

40 DU’s

4 Rope Climbs

30 KBS

30 DU’s

3 Rope Climbs

20 KBS

20 DU’s

2 Rope Clims

10 KBS

10 DU’s

1 Rope Climb

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

Endurance: Endurance: Meet at ECC @ 530

Group Brick ~ 40 minute Ride + 20 Minute Run

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Wednesday, August 9th

WEDNESDAY

Warmup: 10 minutes of:

 20 banded pull aparts

20 ab mat siups

 20 jumping jacks

20 Double Unders

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

Strength: Split Jerks 5x3, 3x2, 3x1 ~ Increasing loads

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

WOD: On the 3 minute for 30 Mins

300 meter row

10 Box Jumps 24/20 (no step-ups)

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Tuesday, August 8th

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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

Strength: Hang Clean 1x10, 2x6, 3x3, 3x1

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

WOD: 5 Rounds for time

20 Hand Release Pushups

400 meter run

15 Chest to bar Pullups

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

Endurance:  Meet at ECC @ 6 am

30 Minute AMRAP

7 Tire Flips

14 Tire jumps

1 Run Around the Building

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Saturday - Monday, August 5th - 7th

Saturday

Warmup: Coaches Choice

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

Happy 30th Birthday to Julia Gulia!!!

Julia's "Three Decades in Three Parts"

Decade #1: 5 Min AMRAP

6 Front Squats 135/95#

6 Push Press 135/95#

30 Double Unders

Rest 5 Minutes

Decade #2: 2 Rounds of

15 KBS 55/35#

1 Dumpster Dash

15 Burpees

1 Dumpster Dash

15 Situps 

1 Dumpster Dash

15 Kettlebell High Pulls 55/35#

1 Dumpster Dash

Rest 5 Minutes

Decade #3: For Time

30 Power Cleans 135/95#

30 Box Jumps 30/24"

*Top of Each Minute perform 6 pushups until completion 

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

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:

 500m Row

10 Wall Balls

 400m Row

15 WB

300m Row

20 WB

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

Buy-in: 1 min max rep KBS 70/55#

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

Strength: Snatch Grip Deadlift 5x5

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

WOD: 10!

Floor Presses @ 75% BW

Burpees

With 1 dumpster dash between each round

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Friday, August 4th

Tyler flying high during the burpees 

Tyler flying high during the burpees 

FRIDAY

Warmup: 3 rounds of:

10-weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meters back pedal

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

Strength: Seated Dumbell Press 6x5

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

WOD: "Annie"

50-40-30-20-10

Double Unders

Ab Mat Situps

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Thursday, August 3rd

Some things never change! 

Some things never change! 

Warmup: 12minutes of:

50' Banded Monster walk

8 seated dumbell presses

8 bent over rows

8 GHD situps

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

Buy-in: 1 min Max rep Muscle Ups or Chest to Bar pullups

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

Strength: Deadlift 4x3

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

WOD: For Time

15-12-9-12-15 of

Calories Row

Thrusters 95/65#

Pullups

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

Endurance: Meet at ECC @ 530

Group Bike Ride ~ 60minute Ride

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Wednesday, August 2nd

Warmup: 10! Of

Slam balls

med ball cleans

 box dips

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

Strength:  OTMx8 minutes

3 Snatches

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

WOD: 5 Rounds for Time

30 Situps

20 Wall Balls 20/14#

10 HSPU’s

1 Run Around the Building

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Tuesday, August 1st

Warmup: 4 rounds of:

2 mins on rower

2 minutes squat theopy

30 second L-sit Hang

30 second HS hold

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

Buy-in: 20 GI Janes for time

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

Strength: 3x10 One and a Half Back Squats

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

WOD: OTMx 22 minutes of

Odd Mins – 10 OLY bar Over-head walking lung steps 95/55#

Even Mins – 10 Bar over burpees

*Scale reps as needed

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

Endurance:  Meet at ECC @ 6 am

10x 200 meter row + 200 meter run ~ self regulated rest

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Saturday - Monday, July 29th - 31st

Marie and Leah putting in solid work for their 3 rep maxes!!

Marie and Leah putting in solid work for their 3 rep maxes!!

SATURDAY

Warmup: Coaches Choice

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

WOD: 5 Min AMRAP

Squat Clean & Jerks 165/95#

Rest 10 minutes

3 Rounds for Time

800 meter run

5 Bar Muscle Ups

30 Single Arm - Alternating Dumbell Snatches 55/35#

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

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:

15 meter bear crawl

15 reverse hypers

15 ab mat situps

15 jumping jacks

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

Buy-in: 30 Thrusters for time 45/35#

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

Strength: Power Jerks 1x10, 2x6, 3x3, 3x1 ~ Increasing Loads

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

WOD: 12 min AMRAP

12 KBS 55/35#

12 Box Jump and overs 24/20”

1 Dumpster Dash

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Friday, July 28th

Aron not letting anyone in anymore!

Aron not letting anyone in anymore!

Warmup: 4 Rounds

1 minute of jumping jacks

2 forward rolls

3 knees to elbows

4 long jumps

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

Buy-in: Deficit Ring Rows 4x6

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

Strength: Bench 5x3 ~ max load

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

WOD: 11 minute AMRAP ~ Assenting Ladder

1 HSPU

1 Rope Climb

1 Dumpster Dash

2 HSPU's

2 Rope Climbs

1 Dumpster Dash

3 HSPU's

3 Rope Climbs

1 Dumpster Dash....  Until time is called

**Score = number of rounds

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Thursday, July 27th

Lisa celebrating her big 4-0!!!

Lisa celebrating her big 4-0!!!

Warmup: 12 minutes of

10 weighted situps

10 wall balls

10 kbs

10 cal row

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

WOD: Teams of 2 or 3 (only 1 athlete in motion at a time)

2 Rounds for Time

2000 meter row

150 Double Unders

100 Med ball Cleans

50 Burpee box overs

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

Endurance: meet at ECC @ 530 am

Run 1 mile + Bike 10 miles + Run 1 mile

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Wednesday, July 26th

Elm City CrossFit's Powerlifter ~ Joe Ryan!

Elm City CrossFit's Powerlifter ~ Joe Ryan!

Warmup: 8!

Burpees

Med ball Squat Cleans

OH walking lunges

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

21-15-9:

Box Up and Overs

Chest to Bar Pullups

rest 10 minutes

21-15-9:

Power Clean 155/115#

Calories on Rower

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Tuesday, July 25th

Warmup: 4 Rounds of

10 cal row

10 shoulder pass-throughs

10 pushups

10 ab mat situps

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

Buy-in: 1xmax rep deadhang pullups

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

Strength: Push Press 8x6 ~ Increasing Loads

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

WOD: For Time 10! of

Push Press 155/95#

Pullups

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

Endurance: meet at YMCA Pool @ 6 am

1x300, 1x1000, 1x100, 4x50 meters

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