Monday June 1, 2015
CROSSFIT
5 rounds:
30 wallballs, 20#/14#
Handstand walk, down and back
CROSSFIT LITE
5 rounds:
25 wallballs, 20#/14#
10 dumbbell push presses, 35#/25#
STRENGTH CLASS
5 Rep Max Deadlift, then 3X2 at that weight
WOD
3RFT
20 cal row
20 KB Swings Black/Blue
10 KB Front squats
Tuesday June 2, 2015
CROSSFIT
Strength
Front squat
4×5
- Goal is sets across with 83 to 85 percent of your 1RM
Sumo deadlift
5×5
- Goal is sets across with 80 percent of your 1RM
Metcon
AMRAP in 5 minutes
100 double unders
Max reps power snatches, 155#/105#
- Goal is 80 to 85 percent of your 1RM
CROSSFIT LITE
AMRAP in 5 minutes:
25 double unders
10 burpees
-rest 3 minutes-
AMRAP in 5 minutes:
10 calorie row
10 sit ups
-rest 3 minutes-
AMRAP in 5 minutes:
10 box jumps, 24”/20”
10 ball slams, 35#/25#
5:15 a.m. OLY CLASS
Snatch/Pause at the knees 1 second doubles up to 65%
Clean/Pause at the knees 1 second doubles up to 65%
Max Jerk from Rack
7:30 a.m. OLY CLASS
Snatch/Pause at the knees 1 second doubles up to 75%
Snatch/Pause at the knees 1 second doubles up to 75%
Behind the neck Jerk doubles at 85%
Wednesday June 3, 2015
CROSSFIT
Run 5k
CROSSFIT LITE
Run 2 miles
STRENGTH CLASS
3 Rounds Max L Holds
12 Min EMOM
5 Bench Press @ 205
8 Strict Pull ups
5 mins rest
12 Min EMOM
8 Strict dips
8 Pendlay row 135/75
Thursday June 4, 2015
CROSSFIT
10-9-8-7-6-5-4-3-2-1
Clean and jerks, 135#/95#
1-2-3-4-5-6-7-8-10
Bar muscle ups
CROSSFIT LITE
10-9-8-7-6-5-4-3-2-1
Ball slams, 35#/25#
1-2-3-4-5-6-7-8-9-10
Ring rows
OLY CLASS
5:15 am:
Full Snatch/Pause in full squat for 3 seconds up to 75%
Full Clean/Pause in full squat for 3 seconds up to 75% and double jerks
7:30 pm:
Full Snatch/Pause in full squat for 3 seconds up to 85%
Full Clean/Pause in full squat for 3 seconds up to 85% and double jerks
Friday June 5, 2015
CROSSFIT
Strength
Establish 1RM squat clean thruster
Metcon
AMRAP in 10 minutes
200m row
20 kettlebell swings, 1.5pd/1pd
CROSSFIT LITE
AMRAP in 15 minutes:
150m row
15 knees-to-elbows
15 kettlebell swings
Saturday June 6, 2015
CROSSFIT
Strength
Push press
5×5
- Goal is sets across with 82 to 83 percent of your 1RM
Metcon
Partner WOD
Buy in: 800m slamball run (50#/35#)
100 overhead lunge steps (95#/65#)
12 rope climbs
Cash out: 800m slamball run (50#/35#)
OLY CLASS
Snatch triples from the hang at 75%
Front Squat and Jerk to Max
Sunday June 7, 2015
CROSSFIT
Strength
Death by clean and jerks, 135#/95#
Metcon
10 rounds
30 seconds on/30 seconds off
- Score is total calories
CROSSFIT LITE
400m run
50 goblet squats, 35#/25#
25 push ups
50 kettlebell swings, 35#/25#
400m run
Monday June 8, 2015
CROSSFIT
10 minute complex
Find a 1RM squat snatch
- 20 unbroken double unders before each attempt
CROSSFIT LITE
AMRAP in 15 minutes:
20 double unders
10 deadlifts, 95#/65#
5 push presses, 95#/65#
STRENGTH CLASS
Back Squat 3X10 @ 65%
Back Rack Lunges 3X10 @ 155/95
WOD
Round 1 – 2 mins
15 Situps + 15 Supermans + Max OHS @ 95/65
1 min rest
Round 2 – 2mins
15 Situps + 15 Supermans + Max FS @ 95/65
1 min rest
15 Situps + 15 Supermans + Max BS @ 95/65
Tuesday June 9, 2015
CROSSFIT
Strength
Front squat
3×5
- Goal is sets across with 85 to 87 percent of your 1RM
Sumo deadlift
5×5
- Goal is sets across at 82 to 83 percent of your 1RM
Metcon
5 minute ladder
2, 4, 6, 8, 10 etc.
Deficit HSPU’s
Strict pull ups
CROSSFIT LITE
EMOM for 18 minutes:
Odd, 5 back squats
Even, 7 strict pull ups
OLY CLASS
5:15 am:
Full Snatch/Hang Snatch doubles up to 80%
Full Clean/Hang Clean doubles and 1 Jerk up to 80%
7:30 pm:
Full Snatch/Hang Snatch doubles up to 85%
Full Clean/Hang Clean doubles and 1 Jerk up to 85%
Clean Pulls 3×3 at 110% Max Clean
Wednesday June 10, 2015
CROSSFIT
60 calorie row
50 wallballs, 20#/14#
30 toes-to-bars
20 KB swings, 70#/55#
10 farmer’s carries, down and back (60#/40#)
CROSSFIT LITE
60 calorie row
50 wallballs, 20#/14#
30 knees-to-elbws
20 kettlebell swings, 55#/35#
10 farmer’s carries, down and back (55#/35#)
STRENGTH CLASS
June 10th
3 rep Max Bench press, then drop sets down.
3X10 Shoulder Shrug
“Hellen”
Thursday June 11, 2015
CROSSFIT
EMOM for 16 minutes:
Odd, 1 push press + 1 push jerk + 1 split jerk (185#/125#)
Even, 10 pistols (5/5)
CROSSFIT LITE
EMOM for 16 minutes:
Odd, 1 shoulder press + 1 push press + 1 push jerk
Even, max reps single/double unders
OLY CLASS
5:15 am:
Full Snatch to Failure three attempts per weight
Clean and Jerk doubles up to 85%
7:30 pm:
Full Snatch to Failure three attempts per weight
Clean and Jerk doubles up to 90%
Friday June 12, 2015
CROSSFIT
Strength
5RM overhead squat
Metcon
90 seconds: max reps hang power cleans, 95#/65#
-rest 90 seconds-
90 seconds: max reps deadlifts, 95#/65#
-rest 90 seconds-
90 seconds: max reps front squats, 95#/65#
CROSSFIT LITE
90 seconds: max reps kettlebell swings, 55#/35#
-rest 90 seconds-
90 seconds: max reps pull ups
-rest 90 seconds-
90 seconds: max reps ring dips
Rest 3 minutes
Repeat
Saturday June 13, 2015
CROSSFIT
Strength
Push press
4×5
- Goal is sets across at 83 to 85 percent of your 1RM
Metcon
AMRAP in 10 minutes:
5 pull ups
10 push ups
15 air squats
OLY CLASS
Full Snatch doubles up to 85%
Full clean and Jerk to MAX
Sunday June 14, 2015
CROSSFIT
“Tommy V”
21 thrusters, 115#/75#
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs
CROSSFIT LITE
40 wallballs, 20#/14#
20 burpee pull ups
20 wallballs
10 burpee pull ups
10 wallballs
5 burpee pull ups
Monday June 15, 2015
CROSSFIT
30 calorie row
30 power snatches, 95#/65#
30 toes-to-bar
200m run
20 power snatches, 95#/65#
20 toes-to-bar
10 calorie row
10 power snatches, 95#/65#
10 toes-to-bar
CROSSFIT LITE
200m run
30 kettlebell swings, 70#/55#
30 sit ups
200m run
20 kettlebell swings
20 sit ups
200m run
10 kettlebell swings
10 sit ups
STRENGTH CLASS
June 15th
Back Squat 4X7 @ 75 %
OH Lunges 3X10 @ 115/65
3 RFT
20 Lunges (10 each leg) 35/25
20 Ball Slams 35/25
15 Box Jumps 24/20
Tuesday June 16, 2015
CROSSFIT
Strength
Front squat
5×3
- Goal is sets across with 87 to 90 percent of your 1RM
Sumo deadlift
4×5
- Goal is sets across at 83 to 85 percent of your 1RM
Metcon
AMRAP in 5 minutes:
3 wall climbs
10 dumbbell hang cleans, 35#/25#
CROSSFIT LITE
21-15-9-15-21
Dumbbell thrusters
Knees-to-elbows
OLY CLASS
5:15 am:
Snatch/pause at the knees 1 sec, hang snatch doubles up to 75%
Full clean and Jerk to Max
7:30 pm:
Snatch/pause at the knees 1 sec, hang snatch doubles up to 75%
Full clean and Jerk to Max
Clean pulls 3×3 at 110%
Wednesday June 17, 2015
CROSSFIT
“Evil Fran”
21-15-9
Thrusters, 95#/65#
Pull ups
*3 burpees at the start of every minute
CROSSFIT LITE
“Fran”
21-15-9
Thrusters, 95#/65#
Pull ups
STRENGTH CLASS
5X5 Push Press @ 85 %
WOD
4 RFT
6 HSPU’s
10 SDHP’s 115/65
14 Pullups
Thursday June 18, 2015
CROSSFIT
AMRAP in 15 minutes:
3 power cleans, 185#/125#
6 toes-through-rings
9 box jumps, 24″/20″
CROSSFIT LITE
AMRAP in 15 minutes:
5 deadlifts
10 wallballs, 20#/14#
15 box jumps, 24”/20”
OLY CLASS
5:15 am:
Snatch from blocks triples at 70%
Clean from Blocks triples at 65% and 1 jerk
Max Push press
7:30 pm:
Snatch from blocks triples at 75%
Clean from Blocks triples at 70% and 2 jerk
Over head Squat Pause 3 seconds with 110% max Snatch
Friday June 19, 2015
CROSSFIT
For time:
2000m row
immediately after,
15 minutes to establish your heaviest thruster
- Use a rack if you need to
CROSSFIT LITE
For time:
2000m row
immediately after,
15 minutes to establish your heaviest thruster
- Use a rack if you need to
Saturday June 20, 2015
CROSSFIT
Strength
Push press
3×5
- Goal is sets across with 85 to 87 percent of your 1RM
Metcon
8 minute ascending ladder
2, 4, 6, 8, 10, etc.
Wallballs, 20#/14#
1, 2, 3, 4, 5, etc.
Muscle ups
OLY CLASS
Full Snatch to 90%
Clean/Front Squat/Jerk to Max
Sunday June 21, 2015
CROSSFIT
“Fight Gone Bad”
Three rounds of 1 minute stations, each:
Wallball, 20#/14# (reps)
Sumo deadlift high pull, 75#/55# (reps)
Box jump, 20# (reps)
Push press, 75#/55# (reps)
Row (calories)
Rest
CROSSFIT LITE
“Fight Gone Bad”
Three rounds of 1 minute stations, each:
Wallball, 20#/14# (reps)
Sumo deadlift high pull, 75#/55# (reps)
Box jump, 20# (reps)
Push press, 75#/55# (reps)
Row (calories)
Rest
Monday June 22, 2015
CROSSFIT
21-18-15-12-9-6-3
Burpee pull ups
Kettlebell swings, 70#/55#
Immediately followed by 9 minutes to establish heaviest snatch
CROSSFIT LITE
21-18-15-12-9-6-3
Burpee pull ups
Kettlebell swings, 1.5pd/1pd
STRENGTH CLASS
June 22nd
Back Squat 5X5 80%
3 X10 GHDBE
WOD – 3 Rounds
90 seconds per round – 10 V-ups + 10 Thruster @ 95/65
1 min rest in between rounds
Tuesday June 23, 2015
CROSSFIT
Strength
Front squat
3×3
- Goal is sets across with 90 percent of your 1RM
Metcon
21-15-9
Overhead lunge steps (each leg), 55#/35#
Hand release push ups
CROSSFIT LITE
21-15-9
Overhead lunge steps (each leg), 55#/35#
Hand release push ups
Ring rows
Sit ups
OLY CLASS
5:15 am:
Full Snatch triples to 80%
Full Clean and Jerk Triples to 80%
7:30 pm:
Full Snatch triples to 85%
Full Clean and Jerk Triples to 85%
Wednesday June 24, 2015
CROSSFIT
EMOM for 20 minutes:
Odd minutes, 3 power cleans at 65% of your 1RM
Even minutes, 30 double unders + 15 sit ups
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 10 kettlebell swings
Even, 10 burpee box jumps
STRENGTH CLASS
3 Rep Max Push Press
WOD
Push Press 115/65
KB swings black/blue
1 rope climb every round after push press
16-14-12-10-8-6-4-2
2-4-6-8-10-12-14-16
Thursday June 25, 2015
CROSSFIT
100 double unders
90 air squats
80 double unders
70 sit ups
60 double unders
50 back extensions
40 double unders
30 ball slams, 35#/25#
20 double unders
10 deadlifts, 315#/205#
CROSSFIT LITE
100 double unders
90 air squats
80 double unders
70 sit ups
60 double unders
50 back extensions
40 double unders
30 ball slams, 35#/25#
20 double unders
10 heavy deadlifts
OLY CLASS
5:15 am:
Full snatch to Max
Full Clean and Jerk to Max
7:30 pm:
Full Snatch to Max
Behind neck jerk to Max
Friday June 26, 2015
CROSSFIT
15 minutes to complete the following:
2000m row
30 pull ups
In remaining time: max reps full snatches, 135#/95#
CROSSFIT LITE
15 minutes to complete the following:
2000m row
30 ring rows
In remaining time: max reps box jumps, 24”/20”
OLY CLASS
Saturday June 27, 2015
CROSSFIT
Strength
Push press
5×3
- Goal is sets across at 87 to 90 percent of your 1RM
Metcon
4x400m run
- 90 seconds of rest between efforts
OLY CLASS
Snatch triples at 75%
Full Clean to Max
Clean pulls at 3×3 at 110%
Sunday June 28, 2015
CROSSFIT
EMOM for 20 minutes:
Odd minutes: 1 back squat at 90 percent of your 1RM
Even minutes: 15 toes-to-bars
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 5 front squats
Even, 10 knees-to-elbows
Monday June 29, 2015
CROSSFIT
3 rounds:
400m run
10 hang power snatches, 115#/75#
CROSSFIT LITE
5 rounds:
400m run
15 kettlebell swings, 55#/35#
STRENGTH CLASS
Back Squat
3 Rep Max
5X3 pause deadlift, 3 seconds below knee
WOD
3 RFT 155/105
10 Deadlifts
10 Font Squats
10 Burpees Overbar
Tuesday June 30, 2015
CROSSFIT
Strength
Front squat
3×3
- Goal is 92 to 95 percent of your 1RM
Metcon
AMRAP in 5 minutes:
5 burpee muscle ups
10 kettlebell swings, 70#/55#
CROSSFIT LITE
EMOM for 20 minutes:
Odd, 5 deadlifts
Even, 10 calorie row
OLY CLASS
5:15 am:
Snatch/Pause at knees doubles up to 65%
Clean/Pause at knees doubles up to 75%
7:30 pm:
Snatch/Pause at knees doubles up to 75%
Clean/Pause at knees and jerk doubles up to 85%