TUESDAY 10/2

CROSSFIT

Strength:

Back Squat : 3-3-3-3-3 (last set of 3 should be your 3 rep max)

Front Squat: 10-10-10

Sumo Deadlift: 3-3-3-3-3-3

WOD:

On the minute for 10 minutes run 200 meters

Record your fastest and slowest time

 

BASICS

Run 400 meters

30 Wall Balls (appropriate weight)

Run 400 meters

30 Slamballs (appropriate weight)

Run 400 meters

30 Overhead walking lunges (appropriate weight)

Run 400 meters

300 foot sled push (6 lengths of turf) (appropriate weight on sled)

 

If you are new to Basics then you will only do 20 reps of each movement and a 200 foot sled push at the end

 

CROSSFIT

SKILL

Turkish Get Ups

Kettlebell swings – Russian, American

WOD

AMRAP 20minutes

8 Hand release push ups

8 Chest to Bar Pull ups

8 Push Presses (135/93) (bar must start on the ground and be cleaned up to position, you cannot use the rack)

8 Kettlebell swings (73/53)

This 20minute AMRAP is an all out, max effort WOD. I want you going hard, fast and trying to beat the person next to you. You shouldnt have anything left in the tank at the end of this WOD. I expect sweat angel’s on the ground!

 

FRIDAY 9/28

BASICS
“HELEN”

3 Rounds for time:

Run 400 meters

21 Kettlebell swings

12 Pull Ups

 

CROSSFIT

WOD 1:

5 Rounds for time:

15 Deadlift (245/170)

200 meter run

15 toes to bar

rest 1 minute between rounds

 

Rest 10minutes then:

WOD 2:

4 Rounds for time:

15 Wall Balls (20/14)

15 Box Jumps (24/20)

15 Kettlebell Swings (53/35)

 

* Do not change the Rx standards for the WOD 2 i.e if your a girl don’t try to do the guys standards.

 

 

THURSDAY 9/27

CROSSFIT

WOD 1:

For time

30-20-10

Power Clean (135/95)

Ring Dip (If cannot do a ring dip, then do dips off metador)

 

Rest 10min

 

WOD 2:

5 Rounds for time:

15 Hand release push ups

200 meter sprint

 

WEDNESDAY 9/25

 

BASICS

“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.

Score: Total reps completed

CROSSFIT

STRENGTH/SKILL:

5 Rounds for Time:

5 Thrusters (185/135)

5 Bar Muscle Ups

WOD:

“Annie”

50-40-30-20-10

Double Unders (if you don’t have double unders, you will do 3 x singles)

Sit ups (Abmat, with no arm drive – arms must stay on your shoulders until you reach full extension at the top then hands can come off shoulders to touch your toes)

 

TUESDAY 9/25

CROSSFIT

STRENGTH:

Clean and Jerk

5-4-3-2-1

Unbroken and for time – you choose your appropriate weight

WOD:

“Hell on Earth”

10 rounds for time:

12 Burpees

12 Pull Ups

 

MONDAY 9/23

BASICS

Round 1: 800meter run, 30 wall balls, 30 box jumps

Round 2: 400meter run, 25 wall balls, 25 box jumps

Round 3: 200meter run, 20 wall balls, 20 box jumps

Rest 2 minutes between rounds

CROSSFIT

STRENGTH:

Front Squat: 5-5-5

Bench Press (off the floor or bench): 5-5-5

Strict Pull Ups: Max effort- Max Effort- Max Effort

WOD:

5 Rounds For Time:

5 Kettlebell Swings (100/70)

5 Box Jumps (36”/30”)

5 Handstand Push Ups

SATURDAY 9/22

 

BEST OF LUCK TO CHRIS AND CHRISTINE IN TOMORROWS WARRIOR DASH IN CT.

DAVID, ADAM AND RICK – WE HOPE YOU KILL IT TOMORROW AT THE CIVILIAN MILITARY COMBINE!!

BASICS:

“BRENTON”

Five rounds for time of:

Bear crawl 100 feet (2 lengths of turf)

Standing broad-jump 100 feet (2 lengths of turf) – Do 3 Burpees after every five broad-jumps

CROSSFIT:

SKILL:

Turkish get ups

WOD:

For time complete:

800m Run

80 Double Unders

8 Deadlifts (275/185)

600m Run

60 Double Unders

6 Deadlifts (275/185)

400 meter run

40 Double Unders

4 Deadlifts (275/185)

200m Run

20 Double Unders

2 Deadlifts (275/185)