Overhead
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CrossFit warm up
"Boz" overhead squat warm up
Strength
Overhead squat 3-3-3+20
Workout
3 Rounds:
800m Run
10x Squat clean & jerk 135/95
Yep, this is going to be a hard one, no doubt about it!
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2:00 Max straight leg, full ROM sit ups
Foam roll!
Isabel
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CrossFit warm up
Strength
Snatch pulls 5-5-5
Workout
Isabel
30 Snatch 135/95
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800m Run
Accomplishment board work
CrossFit Total
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Dynamic warmup - get the blood flowing quickly!
Workout
The Total
Back Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max
Let's all set some PR's. If it's your first time through the Total, you'll be establishing some benchmark numbers to refer back to for upcoming workouts
For a good time call 21-15-9
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Coach's choice - KB Swings, handstands, pushups, 400m run, double unders - it's all in the mix! Some 400m pr's would be good!
Workout
Fran
The CrossFit Benchmark.
Time to set a PR. 1st time with Fran? Don't worry, she's gentle!
21-15-9
Thrusters 95/65
Pullups
By the way, you will notice a lack of colored rubber bands around....time to do it on your own!
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Work out your grip!
Mash up?!
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CrossFit Warmup
Workout
4 minutes max box jump
Rest 1 minute
4 minutes max sit ups
Rest 5 minutes
Deadlift warmup
Tabata mashup
Deadlift 60% 1rm
Push ups
:20 work/ :10 rest
Alternate between Deadlifts & Pushups
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Skilll work - skin the cat & handstands
Wednesday WOD
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Coach's choice
Strength
Sumo Deadlift
5 x 5
Workout
3 rounds
400 m run
10 Power Snatch - 95/65
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Tabata situps
Jeremy & the Clean & Jerk
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Dynamic warmup
3 min jump rope
30 seconds max pull ups
30 seconds max push ups
30 seconds max sit ups
30 seconds max squats
Strength
Clean & Jerk
5-3-1-1-1
This is the full movement - get that squat in!
Workout
Jeremy
21-15-9
Overhead squats
Burpees - yay burpees!!
50 burpees Monday - 45 on Tuesday...what a great way to start the week!
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3 x 800m runs....or foam roll!
Filthy Fifty
Buy In
Dynamic warmup
-get your blood flowing!
Workout
Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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50 spanks for Jane - OK, that's Jeffrey's cashout!
Oly strength
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Dynamic warm up
Jump rope
Strength
Front squat 20-15-10
Split jerk 5x6
Workout
5 Minute AMRAP (as many rounds as possible):
3 Overhead squat 95/65
6 Pull ups
9 Push ups
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Max sit ups in 1 minute
Michael
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Gynmastics warm up, abbreviated
Workout
Michael
3 Rounds:
800m Run
50 Sit ups
50 Supermans/back extensions
Cash Out
Foam Roll your everything!!