Warmup
50 double unders
3 rounds
10 presses 45/35
10 push-presses 45/35
10 push-jerks 45/35
2 min rest
Wod
”Fight Gone Bad”
3 rounds
1 minute of wall-ball shots 20/14
1 minute of sumo deadlift high pulls 75/55
1 minute of box jumps 20/20
1 minute of push presses 75/55
1 minute of rowing …
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
“DT”
12-9-6
Deadlift 155/105
Hang power cleans 155/105
Push-jerks 155/105
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 jerks 45/35
2 min rest
Wod
15 min AMRAP
5 handstand pushups
10 second L-hang
15 double unders
***We will only have two classes today, one at 6:00 am and one at 10:00am
warmup
500m row
3 rounds
10 pullups
10 pushups
10 squats
2 min rest
wod
overhead squats
3-3-3-1-1-1-1-1
Open gym
2-3
“Stress Management”
In teams of two,
-50 pullups/bar hangs
-50 Abmat situps/L-sit hold (parelletes)
-50 bottom to bottom air squats/ bottom of squat hold
-50 pushups/handstand holds
-500m row/wall sits(knees at 90 degrees)
**each teammate does all 50 reps, each time there is a break, partners must switch positions.
***each …
Warmup
500m row
3 rounds
10 jumping jacks
10 burpees
10 lunges
2 min rest
Wod
15 min AMRAP
15 wallball shots 20/14
15 KB swings 70/53
15 double unders
*This rep scheme is designed to be done unbroken. Try to only rest between movements
Warmup
400m run
10 deadlifts 45/35
10 presses 45/35
10 back squats 45/35
Wod
“CrossFit Total”
1 rep max
-back squat
-press
-deadlift
Warmup
50 double unders
3 rounds
10 strict presses 45/35
10 ring dips
10 jerks 45/35
2 min rest
Wod
“Cindy”
20 min AMRAP
5 pullups
10 pushups
15 squats
Warmup
500m row
3 rounds
10 wallball shots 20/14
10 pushups
10 squats
2 min rest
wod
squat cleans
5-5-3-3-3-1-1-1-1-1