Endurance:  1 mile run

“QTB”

Phase I: 

2 rounds: 500m row, 50 pushups, 50 jumping lunges (ea leg = 1), 50 squats, 50 K B Swings 53#

Phase II:

5 rounds:

• 2 Dead Lift 185#
• 10 Weighted step ups 25#

4 rounds:

• 20 GHD
• 20 Back Extensions
• 400m run

Endurance: 1 mile run

“Blasting Cap”

WOD:

Phase I:  3 rounds

• 5 x Turkish get ups each side 35#
• 10 Pull ups

Phase II: 5 rounds

• 2 x squat clean 95#
• 5 x burpee broad jump

on the minute every minute for 15minutes

• 3 Dead lift 135#
• 3 Power clean 95#
• 3 Push Jerk 95#

Phase III: Core & Durability x 5 rounds

• 60 sec ab bridge
• 20 pushups
• 100m sprint

This WOD is total body strength and strength endurance wod.

Endurance:  1 + mile run

Warm Up:  30 squats/ 20 overhead rollouts/ 30 overhead squats

Skills:  Tall Cleans working to hang clean

WOD:

21-15-9

• Hang Clean 95#
• Ring Dips
• Sit ups

Core & Durability:  3 rounds

• 20 back extensions
• 20 GHD
• 400m run

KB Day!

Endurance:  1 mile run

Warm Up: 

KB Warm up using synovial joint movement

Skills:  5 TGU (r/l)

WOD:

“Tabata this, tabata that…”

• 45:10 x 5
• Clean
• Snatch
• Flip Squat
• Swing
• OH Lunge (r/l)

Stretch

Endurance: 1 mile run

WOD:

“Stand in the Door”

(but don’t let it slam you in the face:))

Phase I:  Warm Up – 3 rounds

• 5 Hand stand pushups
• 10 Burpees
• 20 Squats

Phase II:  “Work Capacity & Endurance”

 AMRAP in 20 minutes

• 5 Pull ups
• 10 Push ups
• 15 Weighted sit ups 35#

Phase III:  Core & Durability – 5 rounds

• 10 x man-makers
• 20 x 4 count flutter kicks
• 10 x back extensions

High intensity metcon WOD….THANK YOU SEAL!

Endurance:  1 mile run

30 squats/20 rollouts/ 30 overhead squats

WOD:  “Halo”

Phase I:

5 rounds of:

• 400 m run
• 30 Box Jumps
• 30 Wall Balls

6 rounds of:

• 5 Push Press 95# ( or modify weight)
• 10 Dead hang pull ups (use band if necessary)
• 15 KB Swings 55# (or modify weight)

Core & Durability:

5 rounds of:

• 60 sec ab bridge
• 20 4 count flutter kicks
• 20 Knees to Elbows

Stretch…….

Sports Training Program – Crossfit Griffin

“Rubber Duck”

Endurance:  750m row; suicide drills

This WOD can be modified for lower reps for beginner crossfitters.

(3) 6 Rounds for Time:
- 10 x Dumbell Floor Press ea arm (35#)
- 15 x Wall Ball 14#
- 10 X weighted sit-up (35#)

Endurance: 1 mile run

Warm Up: 

• 30 squats/20 rollovers/30 Overhead squats

WOD:

• Skills:  Barbell Complex
• 3 x 5 of 45#/65#/75#/95# (select weight appropriate)
• 2 rounds of 9 minutes with 2 minute rest inbetween each 9 minute round.  Work to improve your reps.
• 3 Power cleans
• 6 Push Ups narrow grip
• 9 Knees to Elbows

Core:

•  4 rounds
•  20Weighted Situps
• 40 Flutter Kicks