Warm Up: – AMRAC 8
10 sec pushup plank
10 sec side plank L
10 sec side plank R
10 pushups
5 V-ups
5 wallballs w/2 sec pause in bottom
Strength: 3 sets in 20 min (Rest 2 min between)
Max rep floor press @ 135/85
10 commando pullups (5L/5R)
WOD: – 3 rounds for time:
15 wallballs @ 20/14
12 HSPU
6 DL @ 315/205
3 rope climbs
Warm Up: – Coach led WU & stretch
Skills: – 200m run X 4
Rest 2 min between runs
WOD: – AMRAP 14
Partner WOD……
Warm Up: – 1/4 “Angie”
25 pullups
25 pushups
25 situps
25 squats
Skills: – 3 sets in 15 min
8 ring pullups/rows to sternum
30 sec DL hold in rack @ 115/85 – fat grips
20 banded hip bridges @ 11X1
WOD: – E:2 min for 20 min
6 burpees + 4 power cleans + 2 bar MU
*PC = 175/125 (sc: 75% clean 1RM)
Warm Up: – In 8 minutes complete
800m run
SU until time expires
Skills: – POSE running Pt. 2
20 min session
WOD: – Back Squat
6-4-2-4-6-4-2-1-1
Warm Up: – Ascending reps for 8 min
Pullups
T2B
Box jump
5 sec HS hold
5 sec superman hold
5 sec hollow body hold
Skills: – Pullup practice – 15 min
Beginners / Intermediate
Kipping Pt. 2
Jumping pullups (chin over bar @ start)
Advanced
Butterfly with feet bound
WOD: – 3 rounds for time:
18 – 12 – 9 – 6 – 3
Hollow Body rocks
Wallballs @ 20/14
Warm Up: – 3 rounds in 10 min NFT
30 DU / 60 SU – unbroken
30 sec air squat with plate @ 35/25
2 min mobility – lower body
Skills: – POSE running Pt. 1
WOD: – AMRAP 9
9 thrusters @ 95/65
18 situps
27 deadlift @ 95/65
Warm Up: – AMRAC 12
2 strict pullups
2 clean & jerk (build over rounds)
15 air squats
WOD: – A. E:90 sec for 8 rounds (12 min)
6 C2B pullups (no bands)
3 Clean & Jerk @ 155 / 105
REST 5 minutes
B. For Time:
400m run
40 situps
40 hang power cleans @ 115/75
40 over-the-bar burpees
6AM CLASS ONLY ……430 is Team WOD
Warm Up: – AMRAC 8
200m run
30 sec HS hold on wall
20 grasshoppers
50 ft OH plate lunge @ 45/25
WOD: – For time:
800m run
10 HSPU
400m run
20 HSPU
200m run
30 HSPU
Skills: – 3 rounds NFT
20 banded bridges @ 21X1
30-45 sec GHD straight body hold
8 reverse rack lunges @ 115/85
Warm Up – Partner up @ complete in sets of 2 reps:
1 min – box jumps @ 24/20
1 min – burpee pullups
1 min – front squat @ 75/55
1 min – OTB MB situp & toss @ 20/14
Strength: – Back Squat – EMOM 5 (based off 1RM)
1 rep @ 40%
1 rep @ 50%
1 rep @ 60%
1 rep @ 70%
1 rep @ 80%
Then E:2 min for 6 min
3 reps @ 85%
WOD: – AMRAP 10
10 box jumps @ 40/30
20 pistols (alt leg)
*Courtesy of CrossFit.com*
Happy Birthday Coach Mike !!!!
Warm Up – 3 rounds NFT (10 min cap)
1 min DU
20 abmat situps
20 alt. leg jumping squats
Then; 6 min split jerk warm up in rack
Strength: – In 20 min complete:
Split Jerk (75-85% 1 RM)
2-2-2-2-2
Between sets…….
1 L-sit MU / 3 ring transitions
WOD: – “Amanda”
9-7-5
Muscle ups
Snatch @ 135/95
