Tuesday, 11/01/16

Warm Up

Banded Squats
10 KB Snatch
10 KB Swings
10 KB Squats
Run 200m


Strength

Back Squat 

4 x 9 @ 50% (every 2 mins) 

WOD

5 Rounds

Cleans, 15 secs

Rest 45 secs

Snatch, 15 secs

Rest, 45 secs

Burpees, 15 secs

Rest 45 secs

(Max Reps each round)

Monday 10/31/16

Warm Up

"Ghostbusters"

Ghostbusters = Squats
Jumping Jacks = 2 Jumping Jacks

WOD

Come in for a Trick or a Treat
Costumes are encouraged today!

Reminder: Evening classes at 6:30 and 7:30 p.m. are cancelled today

Saturday 10/29/16

TEAM WOD

With a 20 min running clock:

Complete 3 rounds of "Cindy" (each partner, alternate rounds)
5 pull ups, 10 push ups, 15 air squats
then immediately complete

2-4-6-8-10-etc (within remaining time):
Cleans (155/115)
Wallballs (20/14)
Medball Sit ups

Friday 10/28/16

Warm Up

Plank Ball 
Hint: Think Hot Potato

Strength

Back Squat - (5 rep max)

WOD

Cash in: 20 KB Snatch, then -

5 Rounds

10 wallballs (20/14)

10 air squats

Thursday 10/27/16

Warm Up

Relay Race (Teams of 3)

Lunge

Broad Jump (3 burpees every 3 jumps)

Bear Crawl

Crab Walk

Spiderman Stretch

WOD

"Mary" 

20 min AMRAP

5 HSPU

10 Pistols (alternate)

15 pull ups

Cash Out

  3 x 30 sec. Wall sits

Wednesday 10/26/16

Warm Up

Bergner and Skill Transfer
2 TGU 
10 KBS
5 Goblet Squats
Run/Row 200m

Strength

Snatch 5x5 (High Hang)

WOD

"CrossFit Uno"

Wild - 250 Row

Draw 4 - 2 TGU each arm

Yellow - Medball situps

Red- KBS
Blue - DU's

Green - Goblet squats

Tuesday 10/25/16

Warm Up

10 Superman/Hollow Rocks
10 Ring Rows
10 Mountain Climbers
25 DU's
5 squats

Strength
Goat: 12 mins to work on pull up/dip progressions

WOD

AMRAP 8 mins

7 burpee pull ups

6 push ups

5 dips

Rest 2 mins

AMRAP 8 mins

7 squat jumps

6 lunges (each side)

5 box jumps

Rest 2 mins

AMRAP 8 mins

7 v-ups

6 Russian Twists

5 OH sit ups

Monday 10/24/16

Warm Up

5 Medball Cleans
10 Wall Touches
10 air squats
Banded squats

Strength

Front Squat (20 mins)

Work up to a heavy single

WOD

8 min AMRAP

8 push press 115/75

8 medball cleans 20/14

8 T2B

Cash Out: Max Handstand hold

Saturday 10/22/16

TEAM WOD

WOD: 20 min 

EVEN:  Partner Med Ball Sit ups

ODD:  Partner Wall Balls

EMOM 2 partner push ups

SCORE is total situps and wall balls completed

Friday 10/21/16

Warm Up

5 Strict Press
10 Lunges
5 Pull ups
10 Wallballs

Strength
Strict Press
7-5-3-3-3+
(2 min rest between each set)

WOD
7 min AMRAP
10 weighted lunge steps (95/65)
15 medball sit ups (20/14)

Mobility
Suggested: Partner Quad smash, foot smash
Shoulder Rib fix, couch stretch

Thursday 10/20/16

Warm Up

Game

Strength
Set up for WOD and movement review

WOD
"Tear it Down"
400m Run
40 Deadlifts (205/175)
40 Wallballs (20/14)
40 cal Row
40 Burpees
40 DU
40 KBS (55/35)
400m Run

Wednesday 10/19/16

Warm Up

Banded pass thrus
High Knees
Butt Kickers
walking lunges with twist
Broad Jumps

Skill
3 Handstand Holds @ 30 secs each
3 sets of 10 shoulder taps
3x freestanding handstand attempts

WOD
5 rounds
5 bar muscle ups
10 cleans (135/95)
Run 200m

Tuesday 10/18/16

Class Warm Up

10 Deadlifts
20 mountain climbers
10 KBS
200m Row
Couch stretch

Strength
Deadlift - 15 mins
10 @ 35%
7 @ 50%
5 @ 65%
5 @ 75%
3+ @ 85%

WOD
"Tabatas"
20 secs on/10 secs off
T2B
Burpees
Russian Twists
KBS

Monday 10/17/16

Class Warm Up

5 Cleans
10 air squats
50 singles
5 presses

Strength
EMOM x 6
3 Squat Cleans @65%

WOD
EMOM 3 Burpees
15 HSPU
20 Goblet squats (70/55)
250m Row
30 Box Jumps (24/20)
75 DU's (150 singles)

Mobility
Bottom of Foot smash

Saturday 10/15/16

TEAM WOD

10 Rounds for Time

5 Thrusters (115/80)

10 Pull ups

100m Run

Each partner completes a round each time but run together

Friday 10/14/16

Class Warm Up

10 KBS
5 Toes to Bar
10 Box jumps
200m Row/Run

Strength

E2MOM x 10

10 weighted box step ups 

WOD

3 rounds
21 KBS (55/35)
15 KTE 
9 Snatch (95/65)

Thursday 10/13/16

Class Warm Up

10 Grasshoppers
4 Broad Jumps
5 jumping squats
10 Good mornings

WOD

AMRAP in 24 mins
(5 cycles in 4 mins each)

 
3 power cleans (135/95)
6 push ups
9 air squats
12 deadlifts

Rest 1 min between each 4 min cycle

Stamina

Sled Push 

Wednesday 10/12/16

Class Warm Up

Calf Stretch/Lacrosse ball to bottom of foot
50 singles or 25 DU
5 Medball Cleans
5 pull ups

Strength

EMOM x 10 mins.
5 med ball cleans
10 pull-ups

WOD

"The Ghost"

6 rounds (23 mins)

1 min Row for cals 
1 min Burpees 
1 min DU
1 min Rest

*Score equals to all reps after all 6 rounds

Tuesday 10/11/16

Class Warm Up

5 KB Snatch (each arm)
10 Front Squats
2 Junkyard Dog
Run 200m


Strength
For Time: 

50 KB Snatch (55/35) 

WOD
7 min AMRAP
10 Front Squats (95/65)

20 sit ups

Cash out

10 Tire Flips (heavy as possible)

Monday 10/10/16

Class Warm Up

Partner Wallball Warm Up


WOD

50 rounds

1 burpee  1 push up 1 jumping jack 1 sit up 1 handstand

Stamina

Back squat 

5-5-3-3-1

Saturday 10/08/16

Saturday Team WOD

Teams of 2

Run 400m

100 DU

Run 400m

80 air squats

Run 400m

60 sit ups

Run 400m

40 pull ups

Run 400m

20 Clean and Jerks (125/95)

Run 400m

10 Handstand push ups

Run 400m

Friday 10/07/16

Class Warm Up

Bergner Warm up
10 Wall Touches
10 push ups
10 box jumps

Strength

E2MOM -increasing weight
1 Snatch & (2) Snatch Balance

WOD
15 mins to complete:
10 Thrusters (125/95)
20 pull ups
30 box jumps (24/20)
40 KBS (55/35)
30 box jumps
20 pull ups
10 power snatch

*Snatch and Thrusters must be the same weight

Thursday 10/06/16

Class Warm Up

Walking Lunges
Knee Hugs
Butt Kickers/High Knees
Fast Hips


Skill

Goat Work - 15 to 20 mins.

WOD
0-3 mins (3 rounds)
3 pull ups
6 push ups
9 squats

3-6 mins (3 rounds)
4 pull ups
8 push ups
12 squats

6-9 mins (3 rounds)
5 pull ups
10 push ups
15 squats

9-12 mins (3 rounds)
6 pull ups
12 push ups
18 squats

Continue until you cannot complete 3 rounds within 3 mins. Cap 20 mins

Wednesday 10/05/16

Class Warm Up

10 Box Jumps
10 Deadlifts
Kip Swing
50 Single Ropes


Stamina
2 Rounds
30 V-ups
30 OH sit ups
30 sec plank

WOD
For Time: 
100 DU
25 T2B
25 Deadlifts (225/155)
50 Box jump overs (24/20)

Tuesday 10/04/16

Class Warm Up

Row 200m
10 cleans
10 KBS
20 mountain climbers
Couch Stretch


Strength

EMOM x 10
Even: 6 Turkish Get ups
Odd: 100m Run

WOD
10 Rounds
5 Cleans 155/115
10 walking lunges (no weight)

Monday 10/03/16

Class Warm Up

Row 200m
10 pull ups
10 jumping lunges
5 OHS
Calf Stretch


Skill

DU "Flight Simulator" - must stop between sets

15 mins:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

WOD
21-15-9

Bar facing Burpees
OHS (95/65)
Chest to bar pull-ups