Thursday 9/01/16

Class Warm Up
10 Push Press
10 Lunges10 Squats
10 Burpees
Run

Strength
"Tabata"
Sit ups 
Squats

WOD
"CrossFit Poker"
Movements will include Push Press, Goblet Squats, Pull ups, Wallballs

Wednesday 8/31/16

Class Warm Up
10 Deadlift
10 Hang cleans
30 sec. Plank
DU/Singles
Calf Stretch


Strength
Hang Clean
3@65%
3@75%
3x3@85%

WOD
10 Rounds
10 Push ups
50m SPRINT
Rest 60 secs

Tuesday 8/30/16

Class Warm Up
10 OHS squats w/PVC
10 pull ups
Broad Jump
400m Run



Strength
Front Squat 3-3-3+
(60, 70, 80%)

WOD
Row 500m -then-
5 Rounds
15 box jumps
15 wallballs
1 Rope Climb

WOD Monday 8/29/16

Class Warm Up
Calf Stretch
Shoulder openers
10 push ups
10 lunges
5 burpees
5 ring rows



WOD
For Time: 
400m Run
50 OHS (65/45)
45 mountain climbers (single count)
40 push ups
35 KBS (55/35)
30 pull ups
25 lunges (single count)
20 box jumps (24/20)
15 Burpees
10 HSPU
400m Run

Stamina
Mobility - Coach's choice

WOD Saturday 8/27/16

TEAM WOD

Teams of 2

15 min AMRAP

100 Wallballs

80  DU

60 Shoulder to Overhead (95/65)

40 Front Rack Lunges (95/65)

20 Pull ups

WOD Friday 8/26/16

Class Warm Up
Hamstring Swing
Calf Stretch
Deadlifts
Push up
Run

WOD

"Diane" - 21/15/9
Deadlifts (225/155)
HSPU

STAMINA
200 Singles
200m Run

WOD Thursday 8/25/16

Class Warm Up
Calf Stretch
Jump Squats
Lunge Twist
TTB
Box Jumps

WOD
20 min AMRAP
15 Cal Row 
15 Box Jumps (24/20)
15 Goblet Squat (70/55)

STAMINA
EMOMx8
E: 10 OH Sit ups
O: 10 Super Man Hollow rock

WOD Wednesday 8/24/16

Class Warm Up
KB Swings 
KB Snatch
Jumping lunges
Run
Long Jump

WOD
Death By KB Snatches

STAMINA
EMOM x 8
E: 10 KB Lunges
O: 10 KB Deadlifts

Wod Tuesday 8/23/16

Class Warm Up
Cleans
Push Jerks
F Squats
Run

WOD
3RFT
400m 
10 Clean and Jerk (135/95)

STAMINA
4x2 Pause F Squat (70%)

WOD Monday 8/22/16

Class Warm Up
Stone to lap
Thruster
Pull Up
Sprint

WOD
Fit Fran

12/9/3
Thrusters (135/85)
MU

STAMINA
3RFT
100 Sprint
20 Air Squats
1 Stone

WOD Saturday 8/20/16

Team of 3
31 min. AMRAP

Split Everything
 8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

WOD Friday 8/19/16

Class Warm Up
Shrug
High Elbow
Snatch Turnover
TTB
RUN

WOD 
8min Amrap
3 Snatch 
3 TTB
6 Snatch
6 TTB
9 Snatch
9 TTB 

Stamina
6x4 Back Squats 70% EMOM

WOD Thursday 8/18/16

Class Warm Up
F. Squats
Thruster
Kip Swing
Run

Strength
E2momx10
5 F. Squats + 5 Pull ups

WOD
2 RFT
20 Thrusters
20 Wall Balls
200 Run

WOD Wednesday 8/17/16

Class Warm Up
Air Squats 
Push ups
Pull ups
Run
DU

Strength

EMOM x 14
E: 6 Pistols (each leg)
O: 6 F. Rack Lunges (each leg)

WOD

3 RFT
60 DU
300 Run
15 Deadlifts (245/165)

WOD Tuesday 8/16/16

Class Warm Up
Cleans 
F. Squats
Push Jerk
S. Jerk
Pull Ups

Strength

E2MOMx12
2 Cleans + 2 F. Squats + 2 Jerks (75%)

WOD

2 RFT
20 Thrusters (95/65)
20 Pull ups
20 Wall Balls
20 Cal

WOD 8/15/16 Monday

Class Warm Up
Air Squats 
Push up
Pull ups
Run
DU

WOD

Death by Wallballs
min 1 -1 Wallball
min 2 - 2 Wallballs
25 is the highest reps per min. 
min 26 -25 Wallballs
min 27 -15 Wallballs

Once fail 800m Run

STAMINA
EMOM x 8 
E: 50 DU
O: 5 C2B (10 Ring Rows)

Sat. WOD 8/13/16

WOD
5K Fun Run

WOD Friday 8/12/16

Class Warm Up
Calf Stretch
Kip Swnig
Cleans
Run

Strength
EMOM x 10
3 MU
5 C2B Pull up
10 JC2B

10 Ring Rows

WOD
30 Cleans (135/85)
800 Run
30 Burpees
800 Run
30 Cal Row

WOD Thursday 8/11/16

Class Warm Up
Calf Stretch
Hamstring Swing
Box Jump 
Deadlift
Run

Strength
EMOMx10 Min
3 Deadlift @ 80%

WOD
10 RFT
10 Box Jumps (20/14)
200 Run

WOD Wednesday 8/10/16

Class Warm Up
Clean
Air Squats
Pull Ups
Push UPs
RUN

WOD

5 Rounds
Amrap 3min
3 Cleans 225/175
6 Push ups
9 Air squats 

1 Min Rest Between Rounds

Stamina
EMOMx10
5 C2B Pull-ups

WOD Tuesday 8/9/16

Class Warm Up
Snatch Turnover
OHS
Clean Turnover
F. Squat
RUN

Strength
10min To build up to a Heavy
Squat Snatch and Squat Clean for WOD

WOD

3RFT

1 Squat Snatch
2 MU
3 Squat Clean
4 HSPU
5 Deadlift 
600 RUN

WOD Monday 8/8/16

Class Warm Up
Snatch Turnover
Front Squat
Pull ups
Run

WOD
10 min. AMRAP

100m Sack RUN
Sled Push
5 BMU
5 Hang Snatch (135/85)

Stamina
21/15/9
Strict press (115/55)
200 Run

Every time bar drops on strict press
is 100 Run

WOD Saturday 8/6/16

WOD

Mile
100 Push Press (115/65)
100 Pull ups
100 Back Squats
100 cal Row

WOD Friday 8/5/16

Class Warm Up
Clean Turnover
Split Jerk
Thruster
Front Squats
Run

Strength
10 Rounds
Coach Lead
1 Squat clean with bottom hold until coach calls "Up"
+ 1 Split jerk with hold till coach says "Stand"
* Class Penalty for Drops or misses
75% of C/J

WOD

21-15-9 
Thrusters (95/55) 
Bar hop Burpees

WOD Thursday 8/4/16

Class Warm Up
RUN
Lunges 
Calf Stretch
Air Squats
Pull ups


Strength
Mile RUN

WOD

100 RUN
10 Burpees
200 RUN
20 Pull ups
400 RUN
40 Air Squats
800 RUN
80 DU

WOD Wednesday 8/3/16

Class Warm Up
Leg Swing
High knee/ Butt Kicker
Run
Wall ball
TTB

WOD

8 Rounds
20 sec. on / 10 sec. off
Alt  Front Squats & TTB

Stamina
100 Wall Balls 
Every time the ball stops moving 100m RUN

WOD Tuesday 8/2/16

Class Warm Up
Clean Turnovers
10 Air squats
10 cal row
10 Deadlift

Strength
EMOMx12
10 Cal Row
10 Deadlift (135/85)

WOD

21/15/9
Hang Cleans
Bar hop Burpees