CROSSFIT WODS

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MONDAY 11.20.17

Reminder athletes the 12:30pm class has been cancelled this week. Please take advantage of out other class times.

Tommy Mac Partner WOD
2 rounds for time of:
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees
12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs
12 Burpees
12 Hang Squat Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs
Share reps equally, One person works at a time

Tommy Mac
2 rounds for time of:
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees
12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs
12 Burpees
12 Hang Squat Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs

COMPETITOR
1.
Snatch
3 Position Squat Snatch
3 Sets @ 70%

then

On the Minute x 9
7/5 Calorie Assault Bike
2 Squat Snatches (75%)

2. Back Squat
5 Reps @ 70%
5 Reps @ 73%
4 Reps @ 76%
4 Reps @ 79%
3 Reps @ 82%
3 Reps @ 82%

3. Tommy Mac
2 rounds for time of:
12 Burpees
12 Thrusters, 115/75 lbs
12 Burpees
12 Power Snatches, 115/75 lbs
12 Burpees
12 Push Jerks, 115/75 lbs
12 Burpees
12 Hang Squat Cleans, 115/75 lbs
12 Burpees
12 Overhead Squats, 115/75 lbs

WEIGHTLIFTING
DELOAD WEEK

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SATURDAY 11.18.17

7 a.m. Endurance Training
1×800 M. Jog/ 1:00 rest
2×400 m. Run/ 1:00 rest between efforts

1×600 M. Jog/ 1:00 rest
2x 300 M. Run/ 1:00 rest between efforts

1x 400 M. Jog/ 1:00 rest
2x 200 M. Run/ 1:00 rest between efforts

1x 200 M. Jog/ 1:00 rest
2x 100 M. Run/ 1:00 rest between efforts

1:00 p.m.-3:00 P.m. Open Gym

1:00-3:00pm Competitor training
Front Loader
AMRAP 5: Push Press
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 8:00, “Front Loader” Part #2
AMRAP 5: Front Squat
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135
Rest 3:00
At the 16:00, “Front Loader” Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 135/95
21 Repetitions – 155/105
Time Remaining, Max reps – 185/135

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FRIDAY 11.17.17

12:00 Clock
Back Squat
Heavy 1 Rep

Shock wave
21-15-9
Hang Squat Clean, 115/85 lbs
Chest-to-bar Pull-up

COMPETITOR
1. Deficit Handstand Push-ups
4 Rounds:
:30s Strict Deficit Handstand Push-ups (5″/3″)
Rest :30s
:30s Max Kipping Deficit Handstand Push-ups (5″/3″)
Rest 1:30 between rounds.

2. Power Snatch
3 Rounds:
AMRAP :15s @ 155/105
Rest :45s
AMRAP :30s @ 185/135
Rest Rest 1:30
AMRAP :45 @ 205/145
Rest 2:15 between rounds
3. For Time
21-15-9
Hang Squat Clean, 135/95 lbs
7-5-3
Muscle Ups
4. Midline
Not for Time:
30 GHD Sit-Ups, 60 Hip Extensions, 90 Double Unders
25 GHD Sit-Ups, 50 Hip Extensions, 75 Double Unders
20 GHD Sit-Ups, 40 Hip Extensions, 60 Double Unders
15 GHD Sit-Ups, 20 Hip Extensions, 40 Double Unders

WEIGHTLIFTING (more…)

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THURSDAY 11.16.17

Push Press
5-4-3-2-1

Horse Power
5 rounds for total reps + calories:
:30 Cal Row
:30 Rest
:30 Kettle Bell Swings 53/35
:30 Rest
:30 Ball Slams 20/14
:30 Rest
:30 Ring Push Up
:30 Rest
:30 Sit-ups
:30 Rest

COMPETITOR
1. Rest

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WEDNESDAY 11.15.17

12:00 Clock
Establish a 1 RM Clean
Rest as needed, then

Cement Mixer
AMRAP 15 of:
200 M. Run
10 Burpees, lateral over bar
5 Thrusters 135/95

COMPETITOR
1. Barbell Cycling
For Time:
21 Push Presses (155/105)
21 Front Squats (155/105)
21 Hang Power Cleans (155/105)

Rest 2:00

15 Push Presses (175/120)
15 Front Squats (175/120)
15 Hang Power Cleans (175/120)

Rest 2:00

9 Push Presses (195/135)
9 Front Squats (195/135)
9 Hang Power Cleans (195/135)

Rest 2:00

6 Push Presses (215/150)
6 Front Squats (215/150)
6 Hang Power Cleans (215/150)

2. AMRAP 15 of:
200 M. Run
10 Burpees, lateral over bar
5 Thrusters 135/95

WEIGHTLIFTING
Back Squat
Warm up 45%-55%-65% 5-5-3
75% 5
85% 3
95% 1+ to failure

WEIGHTLIFTING
Romanian Deadlift
8-8-8
Calve Raise
10-10-10

5 Rounds for completion
15 Weighted GHD Sit Ups
15 Weighted Back Extension

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TUESDAY 11.14.17

For Time
100 Double Unders

Blue
For Time
50-40-30-20-10
Wall Ball, 20/14
Box Jump, 24/20

COMPETITOR
1. Running (Air Runner or Trueform)
2 Rounds:
500m Run
Rest 1:00
400m Run
Rest :50
300m Run
Rest :40
200m Run
Rest :30
100m Run
Rest 3:00 between rounds

2. Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (95/65)*
*Continuous motion, no pausing overhead or in rack

3. Conditioning
For Time
50-40-30-20-10
Wall Ball, 20/14
Box Jump, 24/20

4. Midline
5:00 D-Ball Hold (150/100)
Every break: 20 GHD Sit-Ups

WEIGHTLIFTING (more…)

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Monday 11.13.17

Powder Keg
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”
1 “Cindy” Round – 5 Pull-Ups, 10 Pushups, 15 Air Squats
1 “DT” Round – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105

COMPETITOR
Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

2. Overhead Squat
5×3

3. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat

Heavy Single Snatch
3×1 (Between 85-92%)

4. Powder Keg
3 Rounds of “Cindy”, 1 Round of “DT”
2 Rounds of “Cindy”, 1 Round of “DT”
1 Rounds of “Cindy”, 1 Round of “DT”
then

WEIGHTLIFTING (more…)

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