Wednesday July 1, 2015
CROSSFIT
Buy-in: 30 handstand push ups
Then,
5 rounds:
5 squat clean and jerks, 185/125
10 box jumps, 24”/20”
30 double unders
(Clean and jerk should be between 65 to 69 percent of 1RM)
CROSSFIT LITE
Buy-in: 30 ring dips
Then,
5 rounds:
10 wallballs, 20#/14#
10 box jumps, 24”/20”
200m run
STRENGTH CLASS
Bench Press 6X3 climbing weight
2X10 EMOM Climbing Clean pause pull
WOD 3RFT
20 HRPU’s
15 Supermans
10 Reverse grip pull ups
5 Power cleans 205/155
Thursday July 2, 2015
CROSSFIT
Buy-in: 10 burpee muscle ups/20 burpee chest-to-bar pull ups
then,
400m farmer carry, 35#/25#
50 renegade rows (25/25)
400m farmer carry, 35#/25#
Cash-out: 10 burpee muscle ups/20 burpee chest-to-bar pull ups
CROSSFIT LITE
Buy-in: 15 burpee pull ups
Then,
400m run with slamball
50 renegade rows (25/25)
400m run with slamball
Cash-out: 15 burpee pull ups
5:15 a.m. OLY CLASS
Max Snatch
Max Overhead Squat
7:30 p.m. OLY CLASS
Max Snatch
Max Overhead Squat
Friday July 3, 2015
CROSSFIT
1000m row
800m run
400m walking lunges
Followed by 3 minutes of max reps rope climbs
CROSSFIT LITE
500m row
400m run
200m walking lunges
Followed by 3 minutes of max reps rope climbs
Saturday July 4, 2015
CROSSFIT
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Sunday July 5, 2015
CROSSFIT
5k Row
- To be done either as recovery from “Lumberjack 20” or as a max effort time trial; use your judgment, be wise
Monday July 6, 2015
CROSSFIT
EMOM for 30 minutes
1) 5 deadlifts (185#/125#) + 20 double unders
2) 3 front squats (185#/125#) + 10 lateral bar burpees
3) 3 split jerks (185#/125#)
- 1 bar per athlete
- Prescribed weight should equal 65 to 69 percent of 1RM jerk
CROSSFIT LITE
EMOM for 24 minutes
1) 5 deadlifts + 40 double unders
2) 5 back squats + 10 knees to elbows -or- 10 knees to chest
3) 5 dumbbell shoulder presses + 10 burpees
- Back squats can be taken from a rack
STRENGTH CLASS
Back Squat 5X3 @ 50% pause 3-2-1
“GRACE”
5 air squats top of the minute
Tuesday July 7, 2015
CROSSFIT
15-12-9
Power cleans, 185#/125#
Bar muscle ups
CROSSFIT LITE
15-12-9-12-15
Medball cleans to wallballs, 20#/14#
Pull ups
Ring dips -or- push ups
5:15 a.m. OLY CLASS
Hang Snatch triples at 80%
Power Clean triples at 80% with one Jerk
7:30 p.m. OLY CLASS
Hang Snatch Doubles at 90%
Power Clean Doubles at 90%
Jerk from rack doubles at 90%
Wednesday July 8, 2015
CROSSFIT
Partner WOD Wednesday
5 rounds each:
Timekeeper, 250m row
Points, max lengths handstand walk
- 1 length of the gym = 1 point
Immediately after finishing,
400m buddy carry
20 rope climbs (10/10)
400m buddy carry
CROSSFIT LITE
Partner WOD Wednesday
5 rounds each:
Timekeeper, 250m row
Points, max lengths handstand walk
- 1 length of the gym = 1 point
Immediately after finishing,
400m buddy carry
20 rope climbs (10/10)
400m buddy carry
STRENGTH CLASS
Bench Press 5X5 – 80%
Drop set down.
WOD
21-15-9
Thruster 115/75
Cal Row
Thursday July 9, 2015
CROSSFIT
10-9-8-7-6-5-4-3-2-1
Ball slams, 35#/25#
Box jump overs, 24”/20”
Abmat -or- GHD sit ups
CROSSFIT LITE
10-9-8-7-6-5-4-3-2-1
Ball slams, 35#/25#
Box jump overs, 24”/20”
Abmat sit ups
5:15 am OLY CLASS
Full snatch to first failure
Power clean and Double Jerks at 80%
7:30 pm OLY CLASS
Full snatch to first failure
Power Clean and Power jerk to 80%
Clean Pulls 5×3 at 100% Max Clean
Friday July 10, 2015
CROSSFIT
15 squat cleans + 2 front rack lunge steps, 115#/75#
30 calorie row
15 squat cleans + 2 front rack lunge steps, 115#75#
Followed immediately by 2 minutes of max-reps ring dips
(Clean should be 50 to 55 percent of 1RM)
CROSSFIT LITE
15 front squats + 2 front rack lunge steps, 95#/65#
30 ball slams, 35#/25#
15 front squats + 2 front rack lunge steps, 95#/65#
Followed immediately by 2 minutes of max-reps ring dips
Saturday July 11, 2015
CROSSFIT
Strength
3×2 Push Press
- RX = 92 to 95 percent of 1RM
Meatcon
30 renegade manmakers (15/15), 35#/25#
30 barbell rows, 155#/105#
400m overhead plate walk, 45#/25#
OLY CLASS
Full Snatch, Hang Snatch to 85%
Full Clean to Max
Front Squat with Max Clean 3×2
Sunday July 12, 2015
CROSSFIT
“Eva T”
5 rounds:
800m run
30 kettlebell swings, 2pd/1.5pd
30 pull ups
Monday July 13, 2015
CROSSFIT
Strength
1RM Front Squat
Metcon
AMRAP in 10 minutes:
10 wallballs, 20#/14#
25 double unders
CROSSFIT LITE
Strength
Establish a 1RM Front Squat
Metcon
AMRAP in 10 minutes:
10 wallballs, 20#/14#
40 single unders
STRENGTH CLASS
Pause Front squats
5X3 Front squats @ 50 % 3-2-1
12 Min AMRAP
1 rope climb
10 DB squat cleans 35/20
15 Cal Row
Tuesday July 14, 2015
CROSSFIT
15 squat snatches + 2 overhead lunge steps, 95#/65#
15 strict toes-to-bar + kipping toes-to-bar
15 squat snatches + 2 over head lunge steps, 95#/65#
Followed immediately by 2 minutes of max reps push ups
(Snatch at 45% of 1RM)
CROSSFIT LITE
15 ball slams + 2 overhead lunge steps, 35#/25#
15 knees-to-elbows + knees-to-chest
15 ball slams + 2 overhead lunge steps, 35#/25#
Followed immediately by 2 minutes of max reps push ups
5:15 a.m. OLY CLASS
Snatch, pause at knees for 1 second up to 85%
Clean, pause at knees for 1 second up to 85%
Max Jerk from Rack
7:30 p.m. OLY CLASS
Snatch, pause at knees for 1 second up to 85%
Clean, pause at knees for 1 second up to 85%
Max Jerk from Behind the neck
Wednesday July 15, 2015
CROSSFIT
Strength
1RM Sumo Deadlift
Metcon
AMRAP in 10 minutes:
7 hang squat cleans, 95#/65#
7 sumo deadlift high pulls, 95#/65#
CROSSFIT LITE
Strength
1RM Sumo Deadlift
Metcon
AMRAP in 10 minutes:
7 hang power cleans
7 sumo deadlift high pulls
STRENGTH CLASS
5X4 Bench Press @ 85%
retest wod chipper
100 DU’s
60 Sit ups
50 push ups
40 Ball slams
30 Dips
20 pulls ups
10 HSPU
2:00 Plank
Thursday July 16, 2015
CROSSFIT
AMRAP in 20 minutes:
3 wall climbs
10 pistols (5/5)
15 Abmat -or- GHD sit ups
CROSSFIT LITE
AMRAP in 20 minutes:
5 wall climbs
10 pistols (5/5)
15 Abmat sit ups
5:15 a.m. Oly Class
Full Snatch doubles to 90%
Max Overhead Squat
7:30 p.m. Oly Class
Full Snatch doubles to 90%
Max overhead squat
Friday July 17, 2015
CROSSFIT
EMOM for 24 minutes:
1) 4 bar muscle ups
2) 200m run
3) 14 kettlebell cleans (7/7), 55#/35#
CROSSFIT LITE
EMOM for 24 minutes:
1) 6 pull ups
2) 200m run
3) 14 kettlebell cleans (7/7), 35#/25#
Saturday July 18, 2015
CROSSFIT
Strength
1RM Push Press
Metcon
Partner WOD
10 bear crawls (5/5), down and back
- “I go, you go”
20 lengths (10/10) overhead walking lunge, 45#/25#
400m burden run, 45#/25# each athlete
- Slowest partner determines finishing time
OLY CLASS
Full Snatch to max
Front squat to max
Sunday July 19, 2015
CROSSFIT
“Lynne”
5 rounds for max reps in each movement:
Bodyweight bench press
Pull Ups
- There is no time component for this workout
Monday July 20, 2015
CROSSFIT
5 rounds:
5 deadlifts, 275#/185#
10 burpees
-rest 3 minutes-
5 rounds:
5 front squats, 185#/125#
100m run
CROSSFIT LITE
5 rounds:
10 kettlebell swings, 1.5pd/1pd
10 burpees
-rest 3 minutes-
5 rounds:
10 wallballs, 20#/14#
100m run
STRENGTH CLASS
5X5 Deadlift @ 80%
WOD 20 min EMOM
ODD – 5 situps + 5 SDHP 95/65
EVEN – 5 Supermans + 5 Front squats 95/65
Tuesday July 21, 2015
CROSSFIT
EMOM for 20 minutes:
Odd, 2 split jerks at 75 to 80 percent of 1RM
Even, 15 calorie row
CROSSFIT LITE
EMOM for 2 minutes:
Odd, 3 push presses
Even, 10 calorie row
5:15 a.m. Oly Class
Full Snatch, hang snatch doubles to 85%
Full Clean, hang clean doubles to 85%
7:30 p.m. Oly Class
Full Snatch, hang snatch doubles to 90%
Full Clean, hang clean doubles to 90%
Wednesday July 22, 2015
CROSSFIT
PARTER WOD WEDNESDAY
15 minutes to accomplish the following:
100 dumbbell hang squat cleans (50/50), 35#/25#
20 lengths bear crawl (10/10), relay
400m farmer carry (athletes rotate carrying dumbbells)
Max ball slams in remaining time, 50#/35#
CROSSFIT LITE
PARTER WOD WEDNESDAY
15 minutes to accomplish the following:
100 dumbbell thrusters (50/50), 35#/25#, “I go, you go”
20 lengths bear crawl (10/10), relay
400m farmer carry (athletes rotate carrying dumbbells)
Max ball slams in remaining time, 50#/35#
STRENGTH CLASS
12 Min EMOM
ODD 5 Bench Press 210
EVEN 8 pull ups
12 Min EMOM
ODD 8 dips
Even 8 Pendlay Row 145/90
Thursday July 23, 2015
CROSSFIT
5 minutes to complete:
50 burpees
Max reps hang power snatches (125#/85#) in remaining time
-rest 3 minutes-
5 minutes to complete:
750m row
Max reps hang power cleans (135#/95#) in remaining time
CROSSFIT LITE
5 minutes to complete:
750m row
Max reps kettlebell swings (1.5pd/1pd) in remaining time
-rest 3 minutes-
5 minutes to complete:
50 burpees
Max reps box jump overs (24”/20”) in remaining time
5:15 am Oly Class
Max Hang Snatch
Full Clean and Jerk triples at 90%
7:30 pm Oly Class
Max Hang Snatch
Full Clean and Jerk doubles at 90%
Clean pulls 3×3 at 110% max Clean
Friday July 24, 2015
CROSSFIT
5 rounds:
50 double unders
5 muscle ups
CROSSFIT LITE
AMRAP in 15 minutes:
50 single unders
10 ring dips
10 push ups
Saturday July 25, 2015
CROSSFIT
3 rounds:
400m run
10 renegade manmakers (5/5), 35#/25#
10 deficit handstand push ups
OLY CLASS
Max Clean
Max Jerk from behind the neck
Sunday July 26, 2015
CROSSFIT
From the mainsite:
AMRAP in 20 minutes
15-foot rope climbs, 2 ascents
10 ring dips
20 GHD sit-ups
Monday July 27, 2015
CROSSFIT
EMOM for 12 minutes:
Odd, 3 squat snatches at 75% 1RM
Even, 15/12/10 wallballs (20#/14#)
-rest 3 minutes-
EMOM for 12 minutes:
Odd, 3 squat clean and jerks at 75% 1RM
Even, 15/12/10 lateral bar burpees
CROSSFIT LITE
EMOM for 12 minutes:
Odd, 3 overhead squats
Even, 7 wallballs (20#/14#)
-rest 3 minutes-
EMOM for 12 minutes:
Odd, 5 thrusters
Even, 10 lateral bar burpees
STRENGTH CLASS
Back Squat 10X2 increasing weight
WOD
21-15-9
Deadlifts 275/165
Weighted situps 35/25
Tuesday July 28, 2015
CROSSFIT
750m row
30 sumo deadlifts, 275#/185#
750m row
CROSSFIT LITE
500m row
30 deadlifts
500m row
5:15 a.m. Oly Class
Snatch triples at 75%
Clean, and two jerks at 85%
7:30 p.m. Oly Class
Snatch triples at 80%
Clean and Jerk to 95%
Front Squat at Max Clean 3×2
Wednesday July 29, 2015
CROSSFIT
AMRAP in 16 minutes:
200m run
Max unbroken freestanding handstand hold
- 200m run every time you break
CROSSFIT LITE
AMRAP in 16 minutes:
200m run
3 wall climbs
STRENGTH CLASS
Bench Press 5×5 increasing weight
3 Rounds – 1 min rest in between rounds
1min rope climb
1 min Hang cleans 95/65
1 min push press 95/65
1 min plank
Thursday July 30, 2015
CROSSFIT
5 rounds:
30 double unders
12 front rack lunge steps (6/6), 115#/75#
6 squat clean thrusters, 115#/75#
CROSSFIT LITE
5 rounds:
50 single unders
12 front rack lunge steps, 95#/65#
6 hang power cleans, 95#/65#
5:15 a.m. Oly Class
Hang snatch triple at 70%
Hang Clean and Jerk up to 90%
Front Squat Max Clean 3×2
7:30 p.m. Oly Class
Hang Snatch triples at 75%
Jerk from Rack doubles at 85%
Front Squat doubles at max Clean
Friday July 31, 2015
CROSSFIT
2 rounds:
800m run
50 wall balls, 20#/14#
25 pull ups
CROSSFIT LITE
2 rounds:
800m run
25 ball slams, 35#/25#
25 ring rows