Friday 12/1/17

Speed: Sled pushes – FAST!
6 rounds x 100ft with 1 push aprox every 2 min
Adjust weight to allow for 100 feet in less than 20 sec
WOD: 20 min running clock
8 Min
25 pull ups then row for max cal with remaining time
Rest 4 min
8 Min
25 pull ups then row for max cal with remaining time
score is total calories for both rounds
Accessory: 3 x 30 sec ea
Child’s pose lat stretch
Couch stretch

Thursday 11/30/17

Warm up:

Strength: Pause Bench Press – 1 sec on chest

70-75% of max with 30 sec rests.

3 x 3 wide grip

3 x 3 standard grip

3 x 3 close grip

WOD: 6 min – score is total weight
2 reps ea 30 sec for 6 min
start at aprox 75% of max, but be ready to adjust quickly if needed. You may go up, down, or even skip a set if needed, but you should be aiming to be as consistent as possible. Score is total weight moved, but the training stimulus is what matters!

Accessory:
3 sets each

x10 dumbell chest flys
x8 skull crushers

3 x 20 sec per side lunge iso hold – rear knee 1 inch from ground

Wednesday 11/29/17

Strength: None

WOD: For time, 40 min cap

30 TTB
30 Box Jumps (24/20)
Run 1 mile
20 TTB
20 Box Jumps

Run 800m

10 TTB
10 Box Jumps

Run 400m

5 TTB
5 Box Jumps

Run 200m

Accessory: 3 x 30 sec ea – get through as many as time allows

Calf stretch at wall
1/2 kneeling dorsiflexion stretch
Cobra stretch
Hamstring stretch

Tuesday 11/27/17

Strength: Dumbell Row 4 x 6 / side
2 warm up sets (do not count toward 4 working sets)
15 sec rest between sets and sides
WOD: 4 rounds, NFT
50 ft rope pull (standing)
12 sledge hammer swings
1 min max cal bike
Accessory: Superset – 3 rounds
Crush curls x 10
band shoulder external rotation x 15

Monday 11/27/17

Strength: 5 Sets
1 Clean + 1 Pause Front Squat
Aim for 90% of clean 1RM with 3-6 sec pause depending on abilities
Rest 90 sec between sets

WOD: 2 Rounds, 20 min cap

12 Double dumbell SA alternating thrusters (Men: Rx+ 50 / Rx 35 / Scaled 25; Women Rx+ 35 / Rx 25 / Scaled 15)
12 Double dumbell lunges (6 per leg, same weight)
Run 400m

12 Double dumbell SA alternating thrusters
12 Double dumbell lunges (6 per leg)

Row 500m

Accessory: Superset 6 x 20 sec ea

A) Hip Thrust Iso hold
B) Push up Iso hold 1 inch off ground

Friday 11/24/17


No CrossFit Classes. Friday Night Open Gym / Team WOD only!

Thursday 11/23/17

Strength: None

WOD: “Thanksgiving Sampler”, For time (40 min cap)

5 Rounds of:
5 Pull ups
10 Push ups
15 Air Squats
4 Rounds of:
8 HSPU
15 KB Swings
3 Rounds of:
15 Box Jumps (24/20)
15 Knees to Elbows

2 Rounds of:
20 Wall Balls (20/14)
30 Sit ups

1 Round of:
50 Burpees

Wednesday 11/22/17

Strength: 5 Rounds, NFT

HEAVY Yoke Carry (Back)
Lateral bounding 50ft ea direction
Rest as needed

WOD: Tabata Bike

20 sec work, 10 sec rest, 8 rounds, no prisoners

Accessory: 2 min ea side

Hip 90/90 position
Side-lying T-spine rotation stretch
If additional time remain work on a weakness

Tuesday 11/21/17

Strength: Weighted Pull up

5, 4, 3, 2, 1, 1, 1, 2, 3, 4, 5

increase weight up to second single then decrease as needed

WOD: 1 mile run + Bench Press

Run 1 mile for time
Then (not for time) max bench press
Rx weight for bench is BW for male athletes, 70% BW for female athletes
Scaled weight is 50% BW for male athletes, 35% BW or female athletes
After completing bench, 6 sec will be deducted from mile time for ea rep completed Rx. Deduct 2 seconds per rep if completed scaled. Final score = Mile Time – (Bench Reps x Modifier).

Accessory:

SA DB Preacher Curl
3 x 12, rest 15 sec between sets and sides
Slight Incline DB Fly
3 x 12, rest 60 sec between sets

Monday 11/19/17

Strength: 4 Rounds
6 Deadlift @ 70-75%
Rest 60 sec
6 Front Squats @ 70-75%
Rest 60 sec

WOD: For total reps

Work 3 min
30 SA DB thrusters
Burpee AMRAP with remaining time
Rest 3 min
Work 2 min
20 SA DB thrusters
Burpee AMRAP with remaining time
Rest 2 min
Work 1 min
10 SA DB thrusters
Burpee AMRAP with remaining time

Accessory: Single leg hip thrusts

3 x 12 / side
15 seconds rest between sides and sets, add weight as needed