Tuesday September 1, 2015
WOD
0:00 to 3:00
Ascending ladder
2 sumo deadlift high pulls, 95#/65#
2 V-ups
4
4
Etc.
3:00 to 6:00
2 ball slams, 35#/25#
2 burpees to target
4
4
6:00 to 9:00
2 chest-to-bar pull ups
2 box jump overs, 24”/20”
4
4
CROSSFIT LITE
Strength
Deadlift practice
0:00 to 3:00
Ascending ladder
2 kettlebell sumo deadlift high pulls
2 Abmat sit ups
4
4
Etc.
3:00 to 6:00
2 ball slams, 35#/25#
2 burpees to target
4
4
6:00 to 9:00
2 ring rows
2 box jumps
4
4
OLYMPIC LIFTING
5:15 am:
Snatch triples at 85%
Clean and double jerks at 75%
7:30 pm:
Snatch triples at 90%
Clean and double jerks at 80%
Wednesday September 2, 2015
WOD
3 rounds
90 seconds: Maximum effort row
– rest 1 minute –
90 seconds: maximum effort ring push ups
– rest 1 minute-
90 seconds: maximum reps rope climbs
CROSSFIT LITE
Strength
Bench press practice
Metcon
3 minutes: Maximum distance row
– rest 1 minute –
3 minutes: maximum effort push ups
– rest 1 minute-
3 minutes: maximum reps reverse rows on a barbell
STRENGTH
Bench Press
5 Rep Max, 5 drop sets.
Wod “Nate” modified – 20 min amrap
2 pullups
4 HSPU’s
8KBS
Thursday September 3, 2015
WOD
Strength
Overhead Squat
3×5 at 73% of 1RM
Metcon
22-16-10
x2 Double unders
Single-arm overhead lunge steps (11/11, 8/8, 5/5), 55#/35#
Single-arm Russian swings (11/11, 8/8, 5/5), 55#/35#
Finisher
400m burden run with slamball, 35#/25#
CROSSFIT LITE
Strength
Overhead squat practice
Metcon
22-16-10
x3 single unders
Single-arm overhead lunge steps (11/11, 8/8, 5/5)
Single-arm Russian swings (11/11, 8/8, 5/5)
Finisher
200m run
OLYMPIC LIFTING
5:15 am:
Snatch Rising Bar to Failure.
Pulls 5×3 at failure weight
7:30 pm:
Snatch Rising Bar to Failure.
Pulls 5×3 at failure weight
Friday September 4, 2015
WOD
Gymnastic Strength
RX’d: 5×5 strict weighted chest-to-bar pull ups
Experienced: 5×7 strict chest-to-bar pull ups
Novice: 5×9 strict “light band” pull ups
Beginner: 5×9 ring rows
Metcon
2 rounds:
400m run
50 Abmat Sit ups
25 Box jumps, 30”/24”
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×5 strict weighted chest-to-bar pull ups
Experienced: 5×7 strict chest-to-bar pull ups
Novice: 5×9 strict “light band” pull ups
Beginner: 5×9 ring rows
RX’d: 5×5 strict weighted ring dips, 3-second descent
Experienced: 5×5 strict ring dips, 3-second descent
Novice: 5×9 strict “light band” ring dips
Beginner: 5×9 push ups
Metcon
2 rounds:
200m run
25 Abmat Sit ups
25 Russian kettlebell swings
Saturday September 5, 2015
WOD
Gymnastic Strength
RX’d: 5×5 strict weighted ring dips, 3-second descent
Experienced: 5×5 strict ring dips, 3-second descent
Novice: 5×9 strict “light band” ring dips
Beginner: 5×9 push ups
Metcon
AMRAP in 20 minutes:
200m run with slamball, 35#/25#
25 slamball cleans, 35#/25#
25 ball slams, 35#/25#
OLYMPIC LIFTING
Full Clean to max
Jerk from Rack to Max
Sunday September 6, 2015
WOD
Strength
15 minutes to establish a 3RM snatch
Metcon
3 rounds
5 power cleans, 185#/125#
5 deficit strict handstand push ups, (45 + 25)
3 rounds
5 front squats, 185#/125#
5 deficit kipping handstand push ups
- Continuous clock
- Metcon 2 begins as soon as metcon 1 is finished
Monday September 7, 2015
WOD
“Herrel”
5 rounds:
250m row
21 burpees
15 push ups
9 pull ups
- Maximum effort
- Rest 2 minutes between each round
CROSSFIT LITE
Modified “Herrel”
5 rounds:
250m row
12 burpees
9 push ups
6 banded strict pull ups
- Maximum effort
- Rest 2 minutes between each round
STRENGTH
8X1 OHS climbing – 5 second pause
WOD
20 EMOM
ODD 5 power cleans + 5 burpees over bar 185/105
Even 12 Cal Row
Tuesday September 8, 2015
WOD
800m run
21 sumo deadlift high pulls, 75#/55#
21 thrusters
400m run
15 sumo deadlift high pulls
15 thrusters
200m run
9 sumo deadlift high pulls
9 thrusters
CROSSFIT LITE
400m run
15 American swings
15 air squats/wall balls
200m run
12 American swings
12 air squats/wall balls
200m run
9 American swings
9 air squats/wall balls
OLYMPIC LIFTING
5:15 am:
Hang Snatch up to 75%
Full Snatch up to 95%
Snatch Pulls 5×3 at 95%
7:30 pm:
Hang Snatch up to 75%
Full Snatch up to 95%
Snatch Pulls 5×3 at 95%
Wednesday September 9, 2015
WOD
Strength
Overhead Squat
3×5 at 75% of 1RM
Metcon
0:00 to 2:00
AMRAP
10 box jump overs
3 wall climbs
2:00 to 4:00
AMRAP
10 Abmat sit ups
10 American swings, 2pd/1.5pd
4:00 to 6:00
“I go, you go”
3 hang power clean, 135#/95#
- Penalty of 3 burpees if the bar touches the floor
CROSSFIT LITE
Strength
Overhead squat practice
Metcon
0:00 to 3:00
AMRAP
10 box jumps
3 box climbs to pike
3:00 to 6:00
AMRAP
10 Abmat sit ups
10 Russian swings
6:00 to 9:00
“I go, you go”
5 ball slams, 35#/25#
STRENGTH
Pump & Run heavy test
Bench Press 3X10 50%
Max reps bench 165/85
Wod
“DT”
Thursday September 10, 2015
WOD
Gymnastic Strength
RX’d: 5×6 strict weighted chest-to-bar pull ups
Experienced: 5×7 strict chest-to-bar chin ups
Novice: 5×10 strict “light band” pull ups
Beginner: 3×5 negative pull ups, 3-second descent
RX’d: 5×6 strict weighted ring dips, 3-second descent
Experienced: 5×6 strict ring dips, 3-second descent
Novice: 5×10 strict “light band” ring dips
Beginner: 5×5 negative push ups, 3-second descent
Metcon
3 rounds
20 double unders
10 hip snaps right, 20#/14#
10 hip snaps left, 20#/14#
20 wallballs, 20#/14#
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×6 strict weighted chest-to-bar pull ups
Experienced: 5×7 strict chest-to-bar chin ups
Novice: 5×10 strict “light band” pull ups
Beginner: 3×5 negative pull ups, 3-second descent
RX’d: 5×6 strict weighted ring dips, 3-second descent
Experienced: 5×6 strict ring dips, 3-second descent
Novice: 5×10 strict “light band” ring dips
Beginner: 5×5 negative push ups, 3-second descent
Metcon
4 rounds
200m run
10 hip snaps right, 20#/14#
10 hip snaps left, 20#/14#
10 front squats, 20#/14#
OLYMPIC LIFTING
5:15 am:
Hang Clean up to 75%
Full Clean and Jerk up to 95%
Clean Pulls 5×3 at 95%
7:30 pm:
Hang Clean up to 75%
Full Clean and Jerk up to 95%
Clean Pulls 5×3 at 95%
Friday September 11, 2015
WOD
4 rounds for time:
10 deadlift, 225lbs/155lbs
15 kettlebell front squats, 2x (55#/35#)
200 meter run
CROSSFIT LITE
Strength
Barbell row practice
Metcon
4 rounds for time:
15 kettlebell deadlifts
15 kettlebell front squats
200 meter run
Saturday September 12, 2015
WOD
200m Kettlebell “suitcase carry”, right arm
15 Kettlebell hang power snatches, left arm
15 Kettlebell hang power snatches, right arm
200m Kettlebell “suitcase carry”,
left arm
12 Kettlebell hang squat clean thrusters, right arm
12 Kettlebell hang squat clean thrusters, left arm
200m Kettlebell “suitcase carry”, right arm
9 Russian swings, left arm
9 Russian swings, right arm
200m Kettlebell “suitcase carry”, left arm
OLYMPIC LIFTING
Snatch from Blocks triples at 80%
Max Overhead Squat
Sunday September 13, 2015
WOD
EMOM for 15 minutes
1) 10 kipping ring dips
2) 15 strict ring rows
3) 15 ball slams, 35#/25#
Monday September 14, 2015
WOD
Strength
Overhead Squat
5×3 at 78% of 1RM
Metcon
Partner WOD
AMRAP in 8 minutes
P1 (timekeeper): 10 burpees
P2: Max rounds single-arm hang snatches (5/5), 55#/35#
STRENGTH
Deadlifts 4X8 climbing
WOD
15 EMOM
1Clean + 2 front squats + 3 jerks 185/115
WED 16th
Strict press 10X3 @ 85%
WOD
Death by KB swings/pullups
CROSSFIT LITE
Strength
Squat practice
Metcon
Partner WOD
AMRAP in 10 minutes
P1 (timekeeper): 10 burpees
P2: Max reps single unders
Tuesday September 15, 2015
WOD
AMRAP in 24 minutes
30 seconds of work, 10 seconds of rest
Rotate through the movements
Squat box jumps, 24”/20”
Wallballs, 20#/14#
Russian kettlebell swings, 2pd/1.5pd
Reverse sit ups
CROSSFIT LITE
4 rounds
30 seconds of work/30 seconds of rest
Squat box jumps
4 rounds
30 seconds of work/30 seconds of rest
Wallballs
4 rounds
30 seconds of work/30 seconds of rest
Russian kettlebell swings
4 rounds
30 seconds of work/30 seconds of rest
Reverse sit ups
OLYMPIC LIFTING
5:15 am:
Max full Snatch
Max Snatch Balance
7:30 pm:
Max full Snatch
Max Snatch Balance
Wednesday September 16, 2015
WOD
Gymnastic Strength
RX’d: 5×7 strict weighted chest-to-bar pull ups
Experienced: 5×8 strict chest-to-bar chin ups
Novice and Beginner: 5×10 strict “light band” pull ups + 3×5 negative pull ups, 3-second descent
Beginner: 4×5 negative pull ups, 3-second descent
Lift Up Autism
“Luke”
AMRAP in 5 minutes
4 power cleans, 155#/105#
24 double unders
10 pull ups
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×7 strict weighted chest-to-bar pull ups
Experienced: 5×8 strict chest-to-bar chin ups
Novice and Beginner: 5×10 strict “light band” pull ups + 3×5 negative pull ups, 3-second descent
Beginner: 4×5 negative pull ups, 3-second descent
RX’d: 5×7 strict weighted ring dips, 3-second descent
Experienced: 5×7 strict ring dips, 3-second descent
Novice: 5×10 strict “light band” ring dips + 3×5 negative dips, 3-second descent
Beginner: 5×6 negative push ups, 3-second descent
Metcon
30 calorie row
200m run
2 lengths: spiderman crawl
20 calorie row
200m run
2 lengths: spiderman crawl
Thursday September 17, 2015
WOD
Gymnastic Strength
RX’d: 5×7 strict weighted ring dips, 3-second descent
Experienced: 5×7 strict ring dips, 3-second descent
Novice: 5×10 strict “light band” ring dips + 3×5 negative dips, 3-second descent
Beginner: 5×6 negative push ups, 3-second descent
Metcon
30-24-18
x2 double unders
Single-arm front squat, 55#/35# (15/15, 12/12, 9/9)
Box jumps, 24”/20”
CROSSFIT LITE
Strength
Hang power clean practice
Metcon
30-24-18
x3 single unders
Single-arm front squat (15/15, 12/12, 9/9)
24-18-12
Box jumps
Kettlebell front rack step ups (12/12, 9/9, 6/6)
OLYMPIC LIFTING
5:15 am:
Full Snatch triples at 80%
Max Clean
7:30 pm:
Full Snatch triples at 85%
Max Clean
Friday September 18, 2015
WOD
5 rounds
5 deadlifts, 275#/185#
10 squat jumps
200m sprint
CROSSFIT LITE
5 rounds
5 deadlifts
10 broad jumps
200m sprint
Saturday September 19, 2015
WOD
7 rounds
5 push jerks, 155#/105#
10 toes-to-bars
15 lateral bar-hopping burpees
OLYMPIC LIFTING
Max Jerk from Rack
Max triple front Squat
Sunday September 20, 2015
WOD
Metcon
50 calorie row
400m run
2 lengths: alligator crawl
30 calorie row
200m run
2 lengths: alligator crawl
Monday September 21, 2015
WOD
“Cistaro”
10 rounds:
200m run
20 air squats
20 push ups
– rest 1 minute between rounds –
CROSSFIT LITE
Modified “Cistaro”
5 rounds:
200m run
15 air squats
15 push ups
- rest 1 minute between rounds –
STRENGTH
10X2 Deadlift – 5 second pause below knee
WOD
20-15-10 wall balls 24/20
5-10-15 squat cleans 205/115 – 185/95 – 155/75
Tuesday September 22, 2015
WOD
AMRAP in 8 minutes
4 muscle ups
8 handstand push ups
16 front rack lunge steps, 75#/55#
CROSSFIT LITE
Strength
Squat practice
Metcon
4 rounds
15 goblet squats
15 American swings
OLYMPIC LIFTING
5:15 am:
Hang Snatch doubles at 85%
Snatch Pulls 3×3 at 110%
Max Push Press
7:30 pm:
Hang Snatch doubles at 85%
Snatch Pulls 3×3 at 110%
Max Push Press
Wednesday September 23, 2015
WOD
Strength
Overhead Squat
5×3 at 80% of 1RM
Metcon
5 rounds
7 toes-to-bar
14 kettlebell swings, 2pd/1.5pd
STRENGTH
Bench Press 5X5 60%
Pump and run test Max reps 145/65
Wod
400 M Run, then 3 rounds
30 DU’s
20 Ball slams 35/25
10 Shoulder taps, then 500 meter row
CROSSFIT LITE
From CrossFit.com
Modified “René”
5 rounds
200m run
21 walking lunge steps
15 ring rows
9 burpees
Thursday September 24, 2015
WOD
1000m row
then,
2 rounds:
15 single-arm thrusters, right (55#/35#)
20 GHD sit ups
15 single-arm thrusters, left (55#/35#)
Finish with: 200 double unders
CROSSFIT LITE
500m row
then,
2 rounds:
15 single-arm thrusters, right
20 Abmat sit ups
15 single-arm thrusters, left
Finish with: 100 single unders
OLYMPIC LIFTING
5:15 am:
Power Snatch up to 85%
Power Clean up to 85%
Behind neck jerk from rack to Max
7:30 pm:
Power Snatch up to 85%
Power Clean up to 85%
Behind neck jerk from rack to Max
Friday September 25, 2015
WOD
Gymnastic Strength
RX’d: 5×8 strict weighted chest-to-bar chin-ups
Experienced: 5×9 strict chest-to-bar chin ups
Novice and Beginner: 4×10 strict “light band” chin ups + 4×5 negative chin ups, 3-second descent
Beginner: 4×6 negative pull ups, 3-second descent
Metcon
3 rounds
400m run
15 deadlifts, 185#/125#
CROSSFIT LITE
Gymnastic Strength
RX’d: 5×8 strict weighted chest-to-bar pull ups
Experienced: 5×9 strict chest-to-bar pull ups
Novice and Beginner: 4×10 strict “light band” pull ups + 4×5 negative pull ups, 3-second descent
Beginner: 4×6 negative pull ups, 3-second descent
RX’d: 5×8 strict weighted ring dips, 3-second descent
Experienced: 5×8 strict ring dips, 3-second descent
Novice: 4×10 strict “light band” ring dips + 4×5 negative dips, 3-second descent
Beginner: 5×6 negative push ups, 3-second descent with weight
Metcon
3 rounds
200m run
15 deadlifts
Saturday September 26, 2015
WOD
Gymnastic Strength
RX’d: 5×8 strict weighted ring dips, 3-second descent
Experienced: 5×8 strict ring dips, 3-second descent
Novice: 4×10 strict “light band” ring dips + 4×5 negative dips, 3-second descent
Beginner: 5×6 negative push ups, 3-second descent with weight
EMOM for 16 minutes
Odd, 1 clean + 3 jerks at 75% of 1RM jerk
Even, 10 burpee box jumps
OLYMPIC LIFTING
Max Snatch
Max Jerk from Rack
Sunday September 27, 2015
WOD
As many reps as possible in 20 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20#/14#
30 squat snatches, 95#/65#
20 muscle-ups
Monday September 28, 2015
WOD
18-16-14-12-10-8-6-4-2
Hang power cleans, 95#/65#
Abmat sit ups
CROSSFIT LITE
18-16-14-12-10-8-6-4-2
Burpee box jumps, 24”/20”
Abmat sit ups
STRENGTH
6X5 seated box squats @ 70%
WOD
15 Box over burpees 30/15
10 Front squats
10 reverse situps
10 front squats
15 Box over burpees
Tuesday September 29, 2015
WOD
Gymnastic Strength
RX’d and Experienced: TEST, maximum reps strict pull ups
Novice and Beginner: 3×10 strict “light band” pull ups + 5×5 negative pull ups, 3-second descent
Beginner: 5×5 negative pull ups, 3-second descent
RX’d and Experienced: TEST, maximum reps strict ring dips
Novice: 3×10 strict “light band” ring dips + 5×5 negative dips, 3-second descent
Beginner: 5×7 negative push ups, 3-second descent with weight
8 rotating rounds of 20 seconds of work/10 seconds of rest for each movement:
Hip snaps, left (20#/14#)
Hip snaps, right (20#/14#)
Ball slams
CROSSFIT LITE
Gymnastic Strength
RX’d and Experienced: TEST, 1RM strict pull up
Novice and Beginner: 3×10 strict “light band” pull ups + 5×5 negative pull ups, 3-second descent
Beginner: 5×5 negative pull ups, 3-second descent
RX’d and Experienced: TEST, 1RM strict ring dip
Novice: 3×10 strict “light band” ring dips + 5×5 negative dips, 3-second descent
Beginner: 5×7 negative push ups, 3-second descent with weight
5 rounds
3 minutes on, 1 minute of rest
AMRAP
5 hip snaps, left (20#/14#)
5 hip snaps, right (20#/14#)
10 air squats
OLYMPIC LIFTING
5:15 am:
Snatch from Block doubles at 85%
Clean doubles and one jerk from blocks at 85%
Clean pulls 2×3 at 120%
7:30 pm:
Snatch from Block doubles at 85%
Clean doubles and one jerk from blocks at 85%
Clean pulls 2×3 at 120%
Wednesday September 30, 2015
WOD
5,000m run
CROSSFIT LITE
2 mile run
STRENGTH
18-15-12-9-6-3 Push Press 135/95
WOD Heavy “diane”
50-40-30-20-10 DU’s
25-20-15-10-5 weighted sit-ups 35/20