Endurance:  Rom drills – stretching

Warmup:  30 squats – 20 good mornings – Sampson stretch – 10 pvc oh squats

 

Working Capacity:

20 Deadlifts (225lbs)

Run 1 building lap or ¼  mile on treadmil

20 KB swings (2pood)

Run 1 building lap or ¼ mile on treadmil

20 Overhead Squats

Run 1 building run or ¼ mile on treadmil

20 Burpees

Run 1 building run or ¼ mile on treadmil

20 Pullups (Chest to Bar)

Run 1 building run or ¼ mile on treadmil

20 Box jumps

Run 1 building run or ¼ mile on treadmil

20 DB Squat Cleans

Run 1 building run or ¼ mile on treadmill

Durability:

5 x 5 x 5 x 5 x 5 Dead hang pullup work

Endurance: rom drills 2 laps

Warmup: 30 squats – 20 rollovers – 5/5 arm bar stretches – 30 oh squats

WOD:

Three rounds:

95 pound Front squat, 21 reps

Handstand walk 40 feet (crab walk)

30 Glute-ham sit-ups

Handstand walk 40 feet (crab walk)

Durability:

50 butterfly situps

10 side windmills

10 hindu pushups

ENDURANCE:  ROM drills – 2 laps around building

Warmup:  10 squats – 10 jump squats – 10 rollovers – 10 oh squats – 10 mountain climbers – 10 situps (3 sets of all)

Working capacity:  (WOD)

“Saturday Grinder”

* choose a parter; one does one exercise then switch/ as many rounds as possible for 20m

20 pushups on dumbells
20 renegade rows with dumbells
WALKING LUNGE 20m & back

20 ball slams with yellow D balls
20 ball thrusters with yellow D balls
WALKING LUNGE 20m & back

20 pullups
20 handstand pushups or pike off the box
WALKING LUNGE 20m & back

 

Five rounds for time of:
135 pound Overhead squat, 5 reps (or weight appropriate)
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps  (or weight appropriate)
20 Double-unders  (50 regular)

Durability:  3 rounds

Wheel rollouts x 10
Windmills x 10 each arm

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Durability:  50 flutter kicks/10 windmills r/l

Concept 2 – Rowing Class

6 x 4 min / 1 min easy

Row six 4 minute pieces. Row for one minute at light pressure between each piece.

Crossfit WOD:

Baseline:  ROM drills – 1 bldg. run

Warmup:  Back Squat, front squat, clean and jerk

5 x each w/45 bar, then 65#

Working Capacity:

2 bldg runs
30 jumping lunges
30 pushups
30 situps
2 bldg runs
25 chest to bar pullups
200m overhead walking lunge w/pvc pipe
25 jumping jacks
2 bldg runs
20 back squats
20 front squats
2 bldg runs

Endurance: ROM drills – 1 mile run
Warmup: 30 squats bottom up
3 x
10 pushups/10 mountain climbers/10 divebombers

Skill: OH Squats

Working Capacity: 5 rounds
15 oh squats 95/65# RX
10 SDLHP
10 Pushups
100m run

Durability:
Hand stand hold 60 sec
Wall Squat with weight 60 sec
Plank hold 60 sec