BASICS

Benchmark WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

CROSSFIT

50-35-20

Wall Balls (20/14)

Pull Ups

 

FRIDAY 10/12

BASICS

“Brenton”

5 Rounds for time of:

100 foot bear crawl(2 lengths of turf)

100 foot standing broad jump (2 lengths of turf)

* Do three Burpees after every five broad-jumps

 

CROSSFIT

STRENGTH

Bench Press 3-3-3-3-3 (do not increase weight each set, do the same weight on all sets)

Push Press 8-8-8 (increasing weights)

WOD

5 Rounds for time

6 Snatches (you choose power snatch or squat snatch) (145/100)

200 meter farmers carry (70/53) – i.e this means for women a 53lb kettlebell in each hand

Chris Speal and Heather Bergeron

 

CROSSFIT

STRENGTH:

Back Squat: 3-3-3-3-3 (the last round of 3 should be your 3RM)

Front Squat: 10-10-10 (the last round of 10 should be your 10RM)

Sumo Deadlift:

 

WOD:

AMRAP 1min:

Thruster (95/63)

 

Immediately followed by

AMRAP 6min:

5 Pull ups (Kipping or Butterfly or with a band)

10 Power Cleans (95/63)

15 Double Unders (or 45 singles if you cannot do double unders)

 

Post scores separately for each WOD

 

 

 

CROSSFIT

Same as Monday 10/8

MONDAY 10/8

BASICS

4 Rounds for time:

15 Wall Balls

15 Box Jumps

15 Kettlebell swings

Start and finish with a 400meter run

CROSSFIT:

STRENGTH

OTM for 9 minutes do 2 squat snatches at 75% of your 1RM

then

OTM for 9 minutes do 2 clean and jerks at 75% of your 1RM

WOD

5 Rounds:

200ft sled push at 2x BW

30 hollow body sit ups

rest 1minute between rounds

 

BASICS

“Balls of Glory”

15min AMRAP:

15 wall balls (20/14)

200 meter run

CROSSFIT:

Strength:

Dips 5-5-5-5

 – If you can do ring dips easily then do weighted dips

– If you cannot do ring dips then do them on the metador with or without a band

Turkish Get-Ups

Do 3 on each side (alternating arms each time) at at certain weight KB

Go to a heavier KB and do another 3 on each side (alternating arms each time)

WOD:

“Running Christine”

3 rounds for time:

400 meter run

12 Deadlifts (at your bodyweight)

21 Box jumps (24/20)

CROSSFIT

STRENGTH:

Bench Press: Find your

3RM

Bench Press: Find your 10 RM

WOD:

On the minute for 16 minutes do:

ODD minutes: 3 strict hand stand push ups ( or 6 kipping hand stand push ups) – if scaling the handstand pushups then do 6

EVEN minutes: 3 strict chest to bar pull ups ( or 6 kipping chest to bar pull ups)