Run 400m

10/9/8/7/6/5/4/3/2/1 Dead Lift  225/135

1/2/3/4/5/6/7/8/9/10 strict deadhang pull up

Run 400m

Durability: 

Wheel of Pain x 10 for 3 rounds

Endurance: ROM drills
Warmup: 3 rounds
10 TGU (r/l)
50 double unders

WOD:
For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

Durability: 3 rounds
10 GHD 10 BACK EXTENSIONS 10 WINDMILLS

Crossfit Rowing Class

 

GOAL OF THE WORKOUT: To introduce a pyramid workout for variety in
distance intervals.

WARMUP: (estimated time: 5–7 min.) Include rowing drills and stretching.

WORKOUT SET UP: (estimated time: 1 min.)
• Machine set up: Set damper at 3.
• Monitor set up: Each work interval is a different distance. This requires you
to set the distance for each interval right before you start. So,
set the work distance and rest time for the first interval. Then
row the work distance and paddle the rest time. During the
rest time, record your elapsed time and average pace; then, at
the end of the rest time, hit I/O twice and set up the next
interval work distance and rest time.

BODY OF WORK: (estimated time: 30–35 min.)
• Notes during workout: Push the intensity up as you work back down the pyramid.
Description of workout: Distance pyramid workout
interval # work distance intensity guide target spm rest time
1 row 500m • • •  SPM26  rest2:00
2 row 1000m • • • SPM26  rest2:00
3 row 1500m • • • SPM26  rest2:00
4 row 1000m • • • • SPM26 rest2:00
5 row 500m • • • • SPM28  rest2:00
Note that the stroke rate comes up on the last piece.

COOLDOWN: (estimated time: 2–4 min.) Light paddling and stretching. If
you wish to record
your cooldown meters, be sure to record your workout results
before you press the I/O button.

Crossfit Class 10am

Work Capacity: For time do:  *cut reps in half for most*  GIVE OPTION A OR OPTION B

•   100 x Sit Ups
•   90  x Double Unders
•   80  x Ring Push-ups
•   70  x Burpees
•   60  x WB Shots 20# Ball
•   50  x KB swings 55# KB
•   40  x Pull ups
•   30  x Hand Stand Push ups
•   20  x Dead Lift
•   10  x Sprint Starts 50 m (down in gym)

 

Endurance: ROM drills – 8 laps
Warmup: 4 rounds
10 squats
10 rollovers
10 oh squats
10 pvc thrusters
10 pushups

WOD: 5 ROUNDS
15 Ball Cleans
15 Wall Balls

Durability: 1 mile or 1500m row
5 x 5 x 5 x 5 Deadhang pullups

Baseline:  ROM drills, then 50 Double Unders

Strength: 8 – 6 – 4 – 3 – 2 – 1 – 1 Push Press

Stamina:  Chipper:  15 x Press @ 90%1RM, 20 x Man Makers , 400m run

Work Capacity:  On the minute: 20 min.

• 3 x DL 185/115
• 6 x push ups
• 9 x Box jumps

Durability:  1 mile run

OLYMPIC LIFTING

warmup:  alternating 10 overhead squats/10 snatch balance = 3 sets = NOT HEAVY JUST DEEP SQUAT!!!

• Jerk – heavy single
• Snatch Pull – 95% x 3 x 3
• Front Squat – 80% x 3 x 5

3 sets; no rest:
300 m row
max consecutive pull-ups (or minimum of 10)

Use assistance on the pull-ups if needed to reach the 10 minimum. Try using leg assistance rather than bands to get more appropriate loading throughout the movement and achieve a forceful lockout at the top of every rep.

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

Durability: 

1 mile run

Endurance:  ROM drills

Warmup:  O-lift movement patterns; shoulders, ankles, hips, knees

Baseline:  4 x Buckles Complex

Work Capacity:  Team competition WOD – AMRAP 20 Minutes:  Partner 1: Row 500 M
Partner 2: 3 rounds of (5 pull-ups, 10 push-ups, 15 squats), then max Power Cleans

Durability: Run 1 mile.

Work Capacity =  When partner 1 finishes, he switches with Partner 2.    You must finish full three rounds of Cindy before being allowed to start the Power Cleans.

The concept is to row fast so that you limit your partner’s ability to get a large number of power cleans. Partner doing Cindy and Power Cleans must focus hard to get through Cindy and then capitalize on the power cleans repetition. IF solo, then Row 500 AFAP, do 3 rounds of the 5/10/15 (“Cindy), and 5 PC AFAP as many times as possible in 30 minutes.

Endurance:  ROM drills – 1 mile OUTSIDE run

Warmup:  30 squats/20 rollovers/ 30 oh squats

WOD:    “grinder”

3 rounds

20 box jumps
20 ball slams
20 kettle bell swings
20 weighted overhead walking lunge steps
20 sissor jumps

Durability:  stations:)

CROSSFIT ROWING CLASS

Endurance:  ROM drills

Baseline: 3 rounds fast:  Run 400M, 20 x Wall Ball, 20 x Push-up

Stamina:  3 rounds, not timed:  3 x Thruster @ 90% 3RM, 10 x Burpee Box Jump

Work Capacity:  3 Rounds for time:

• 50 x Wall balls
• 40 x Kettlebell swings, (55/35#)
• 30 x Knees to elbows
• 20 x Push press (95/65#)
• 10 x Double unders