Rowing 6am/Bootcamp:

Slides/warmup 5-10 min.
3m on – 1 min rest SPM 26 for 10 min
Cool down

Squats 30
Shoulder rollovers 20
OH squats 30
50 situps

Crossfit:

endurance: ROM drills – 1m run
warmup: your choice

working capacity:
3RFT
800 m run
21 pull ups
18 DL 225/135
15 TTB – toes to bar
12 diamond push ups – tricep pushups

Baseline: ROM Drills. 20 x TGU Get Ups. (10 each arm) Run 800M = McDonalds

Work Capacity: 5 rounds for time:

5 x Curtis P (105#RX / 75 RX )
20 x Double Unders
Strength: 10 – 8 – 6 – 4 – 3 – 3 Overhead Squat

Stamina: 5 rounds, not timed: 3 x O/H Squat @ 80% 3RM, 20 x 4 ct Mountain Climbers, SPRINT to 20m

Durability: 3 x 2 min Plank Hold. Active Stretch or Yoga.

endurance: rom drills – run 1 mile

warmup: :20 of each 3 rounds

halo – around the world – figure 8 – swing russian

kettlebell day
HAPPY BIRTHDAY Paul **53**

50 swings 3 pushups
50m overhead walk 3 pushups
50 weighted step ups 3 pushups
50 swings 3 pushups
50 knees to elbows 3 pushups
50 m run 3 pushups
50 m walking lunge 3 pushups
50 kb situps 3 pushups
50 m run 3 pushups
50 goblet squats 3 pushups

STRETCH!!!!!

endurance: rom drills – 1 mile run

warmup:

Front Squat 3-3-3-3-3-3-3 reps
X3 Rounds. You may rest between rounds but don’t set the bar down until you’ve completed the complex. 6 reps each

Snatch complex (65,45)

Snatch Grip Deadlift
high pull
muscle snatch
OHS
Snatch Balance
X3 Rounds. You may rest between rounds but don’t set the bar down until you’ve completed the complex. 6 reps each

wod:

“Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”

Snatch complex (65,45)
SG Deadlift
high pull
muscle snatch
OHS
Snatch Balance

AMRAP 10 minutes:

6 squat cleans (115, 85)
12 PULL-UPS
24 double unders (sub 48 regular)

Stretch!!!!!

endurance: ROM drills 1 mile run

warmup: 30 squat 30 shoulder rollovers 30 overhead squats – followed by 3 sets of 10 pushups – 10 situps

Wod:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Durability: Stretch – Yoga!

Cross fit Rowing Class

• warm up
• slides
• intervals 2:00/1:00
• 24-26 spm 5 intervals
• 25-30 spm 5 intervals
• cool down / stretch

Crossfit WOD

endurance :  ROM DRILLS – 1 mile run

warmup:  10 squats/10 rollovers/10 overhead squats/10 good morning/ 3 knee holds for count of 3 (r/l)

perform 3 rounds of the warmup

WORKING CAPACITY:

3:00m on / 1:00m rest x 5 rounds

• 10 weighted box steps
• 10 push press
• 10 kb swing
• 10 deck squats

Durability:

2 rounds

10 wheel of pain
10 GHD
10 back extensions

endurance:  ROM drills – 1 mile run

warmup:  instructors choice

working capacity:

225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

durability:

50 situps

Baseline:  ROM drills. 1 mile run

Warmup:  Stretching squats, ankles, hop squats; use 0-bar for some front squat work to warm up

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat

Work Capacity:  5 rounds, max effort in 3 minutes, 1 minute rest after each round:

• 3 x Thruster (95# / 65#)
• 6 x SDHP (95 / 65#)
• 9 x Air Squats

Durability:  1 mile run   50 x sit-ups, 50 x Arm Haulers, 50 x v-sits.

• 800 m run
• 15 man makers 40/25
• 400 m run
• 15 L-sit pull ups
• 400 m run
• 15 HSPU
• 400 m run
• 15 DL 250/135
• 800 m run