Endurance : 1 mile run

First Phase: Warm-up
-  25 push-ups, 25 burpees, 25 pushups

Second Phase:  Strength, Stamina

(1)  Find 3RM Squat Clean

(2)  4 rounds:
- 2 x Squat Clean (@ 3RM)
-10 Hand stand push-ups

(3) 4 rounds
- Run 400
- 10 Dumbell Snatch ea side (35#)
- 20 Squat Jumps

Third Phase: Core & Durability

3 Rounds:

- 60 Sec ab bridge
- 60 Sec max sit-ups
- 60 sec max bycicle crunches
- 60 sec hollow rocks

Endurance:  Run 1 mile

WOD: 

30 squats, 20 rollovers, 30 overhead squats

6 rounds for time:

• 20 HEAVY deadlifts
• 20 Double kettle bell push press
• 20 KB Swings
• 400m run

Core & Durability:

• 50 Situps
• 50 4 ct. Flutter kicks
• 50 Leg Levelers
• 50 Bycycle crunches

• Roller Therapy

Endurance: 1mile Run

30 Squats/20 rollouts/30 Overhead squats

WOD:

300 Challenge

• 50 Deadhang Pullups
• 50 Push ups
• 50 Deadlifts 95#
• 50 Box Jumps
• 50 Floor Wipers 95#
• 50 Snatch KB (25 each arm r/l)

Core & Durability:   4 rounds

• 20 GHD
• 20 Back Extensions
• 400m run

Endurance:  1000m row C2

“The Falls”

WOD:

Phase I

• Barbell Complex

Phase II

(1) 5 rounds

• Find working RM
• 2 Front Squats
• 10 Box Jumps

(2) 6 rounds

• 10 Push Press 95#
• 20 KB Swing 55#

Core & Durability:

• 100 situps
• 100 4ct flutter kicks
• 100 leg levelers
• 100 bycyle crunches

This work out of the day is designed for strength building working at your RM for short reps.  Personally this is where PR’s are reached and I reached mine today on the front squat at 135#.  Nice WOD!!!

“DADDY”

Endurance: Run 1 mile

First Phase: Warm-up
30 pull-ups, 30 push-ups, 30 sit-ups, 30 squats

Second Phase:  Strength, Stamina

(1)  Find 1RM Push Press

(2)  3 rounds:
- 2 x Push Press (85% 1RM)
- 10 x SDHP 70# (KB)

(3) Fran – for time do 21, then15, then 9 of:
- Thruster 75#
- Pull-ups (dead hang or with band)

Third Phase: Core & Durability

- 50 GHD sit-ups.  50 GHD back extensions

Fault if you stop on the GHD – Fault = 400m run

Beat the Heat with John Deere....

Endurance: Run 1 1/4 Mile

WOD:

Phase I: 

Building RM backsquat – find RM

Phase II:

6 rounds for time

• 10 RM Backsquat
• 10 Dead Hang Pullups
• 10 Chest to floor pushups

Core & Durability:

2 rounds

• 20 Butterfly situps
• 20 Leg Levers
• 10/10 (r/l) Windmills

Endurance:  Run 1 mile

First Phase: Warm Up

- Bar Bell Complex  45-55-65-75

Second Phase: Work Capacity, Endurance

(1)  1 mile run

Third Phase: Core & Durability

- 4 rounds: 60 sec ab bridge, Hip Mobility Lunge,

MODIFIED BAR BELL  complex:  6 reps of the following, without putting bar down (except for burpees of course):  Dead Lift, Bent over Row, Front Squat, Push-Press, Back Squat, Burpee.

1 Mile run at a 80% timed run pace.  Hip Mobility Lunge, lunge forward, drop the outside hip, then perform a side-twist (elbow over knee) and do each side. 

NOTE:  All programming is designed to modify for the clients ability to produce optimal results, results that are GUARANTEED!!

Endurance: Run 1 mile

Phase I:  Burgner Warmup/drop sets with 45# bar progress to desired weight.
5 rounds:
3 x Snatch 65#
5 pull-ups

(1) 4 rounds for time:
10 x Wall Ball (14#)
10 KB Swing (55#)
5 minute rest

Core & Durability:

 3 rounds:
5 x 1 arm snatch ea side(35#)
5 x  push-up
10 Weighted 45lb situps

Endurance:  1 Mile Run

*Remember that ALL WOD’s are SCALABLE to both beginner, intermediate and advanced crossfitters!!

WOD:  “Gunner”

• 10 minutes Turkish Get Ups 35#

Phase I:

• 1-1-1/3-3-3/5-5-5
• Shoulder Press/Push Press/Push Jerk

(working RM = 95lb wod)

Phase II:  5 rounds

• 5 Push Press
• 500m row

Core & Durability:

• 20 GHD
• 20 Back extensions
• 10/10 Windmill (r/l)

Endurance:

C2 1m:1mx5

“Battle Rhythum”

Phase I:

80 squats, 60 situps, 30 pushups, 20 pullups

Phase II: Work Capacity

5 rounds

• sprint 100m
• 10 KB Swing 55#
• sprint 100m
• 10 KB Thruster 55#

AMRAP in 10 minutes:

• 5 Hand stand push ups
• 5 Pistols (each leg)
• 10 KB Snatch 35 lbs.

Phase III: Core & Durability

4 rounds

• 10 overhead squats 45 lbs.
• Ab blast (20 situps, 20 crunches, 20 leg levers, 20 bycycle crunches)