26 Benson Lane Merrick, NY 11566 | (516) 868-7767
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!
BASICS:
Every minute on the minute for 15 minutes complete:
3 Wall Balls
6 Push Ups
9 Overhead walking lunges
Every missed round is a 100 foot sled push penalty
CROSSFIT:
1. Spend 5 minutes working up to a heavy Power Snatch
2. Spend 5 minutes working up to a heavy Squat Snatch
WOD:
“HOPE”
3 Rounds for max reps of:
1 minute Burpees
1 minute Power Snatch (75/55)
1 minute Box Jumps (24/20)
1 minute Thrusters (75/55)
1 minute Chest to Bar Pull Ups
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.
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
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)
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
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
