TUESDAY 12/11

 

BASICS

3 Rounds for time:

400 meter run

25 Thrusters – use a slam ball

15 Pull ups

 

CROSSFIT

Strength

Front Squat 5-5-5-5-5

WOD

25-20-15

Front Squats  (85lb/63lb)

Burpees

Toes to Bar

https://www.crossfitstrongisland.com/945/945/

Basics

Movement of the day:

Front Squats: 5×5

WOD

4 RFT

• 20 Wall Balls
• 15 Sit-ups
• 10 Burpees

CrossFit

Snatch warm-up and practice with 15lb bar

AMRAP in 7 minutes:

• 20 Cleans (85lb/53lb)
• 20 Cleans (135lb/73lb)
• 20 Cleans (175 lb/93lb)
• 20 Cleans (220lb/113lb) If you reach 20, keep going for remaining time

Rest 3 Minutes…then

8 minute AMRAP

• 8 Box Jumps (30/24)
• 8 Burpees
• 8 Kettlebell Snatches (45/35)

Cash Out: 400 meter Farmer’s Carry (2 x 55lb/2 x 35lb) followed by 800m run

 

BASICS:
5RFT
50 Mountain Climbers
25 Sit-ups

CrossFit
“Ryan”
5 RFT
7 muscle-ups (OR: 7 rounds of 3 pull-ups/3dips)
21 Burpees

THURSDAY 12/6

 

BASICS

Movement of the day:

Back Squat: 5-5-5-5-5

Between each set of 5 back squats do 3 burpee broad jumps

WOD:

Cash in: 500meter row

then

3 Rounds for time

200 meter run

20 kettlebell swings

 

CROSSFIT

STRENGTH

5 sets for max load:

3 Power Cleans

3 Front Squats

3 Push Jerks

Rest 2 minutes between rounds

(choose your weight for each round, the same weight is used throughout the round for the power cleans, front squats and jerks. Increase weight each round if you can)

Goal is to do all 9 reps unbroken each round

 

WOD

Run 3km (3000 meters) for time. aka 1.86 miles

Directions:

1. Run to Merrick Avenue

2. Turn right, heading North up Merrick Avenue

3. Continue to run up Merrick Avenue until you reach Camp Avenue

4. When you hit Camp Avenue, turn around and run run back down Merrick Avenue

5. Run all the way down Merrick Avenue until you hit Benson Lane

6. Turn right onto Benson Lane and run to the gym

7. Congrats – you survived 🙂

 

 

WEDNESDAY 12/5

 

BASICS

Movement of the Day:

Deadlift:  5-5-5-3-3

 

WOD

4 Rounds for time:

20 Ball Slams

15 air squats

10 push ups

 

CROSSFIT

STRENGTH

Weighted ring dips: 5-5-5-5-5
WOD

4 Rounds for time
Row 500meters
20 Pushups (HR)
20 Pullups
Rest 2 minutes.

 

 

BASICS
10-1 Burpee Box Jumps
1-10 Kettlebell Swings

CrossFit
Strength:
Back Squat 3-3-3-3-3
WOD
5RFT
10 Front Squats (135/95)
30 Double Unders

BASICS

Tabata Mash-up (20 sec. work:10sec. rest x8)

• Pull-ups
• Sit-ups
• Push-ups
• Wallballs
• Ball Slams

* 1 minute rest between each movement

Your score is the sum of your lowest set of each movement

CROSSFIT

13 Minute AMRAP

• 10 Snatches (75/55)
• 10 Overhead Walking Lunges (45/25)
• 10 Burpee Lateral Jumps over the bar

* Rest 7 minutes …then

For 7 Minutes

• Row 1000m
• Sprint 200m
• AMRAP pull-ups for remainder of time

 

 

Basics
“Mini Barbara”
3 RFT
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

CrossFit
“Barbara”
5 RFT
20 Pull-ups
30 Push-ups
40 sit-ups
50 squats
*rest exactly 3 minutes between each round