Saturday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Coach’s Choice

Metcon

Partner WOD (1.31.15) (Time)

100 Cal Airdyne

30 DL (Rx+ 135/95)(115/75)

100 Cal Row

30 Cleans (Rx+ 135/95)(115/75)

1 mile run

30 SOH (Rx+ 135/95)(115/75)

*One partner works at a time

*Can be performed in any order

45 minute cap

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Friday

Main – CrossFit

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Warm-up

5 mins

(No Measure)

5 mins Easy Row

Gymnastics

20 mins

Core Circuit: 4 sets

20 sec on/20 sec off

Russian Twists

Flutter Kicks

Elbow to Push-up Plank

3 count mountain climbers

Rest 1:00

Metcon

30 min time cap

Metcon (Weight)

5 Sets:

10 T2B

Rest 20 seconds

15 Head cutters (Rx+2/1.25)(1.5/1)

Rest 20 seconds

8 Strict Pull-ups

Rest 1 minute

Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Line Drills

Movement Prep

5 mins

(No Measure)

Pigeon Stretch

Weightlifting

20 mins

High-Hang Snatch (8×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

100m Farmer’s Carry

30 Box Jumps (24/20) *Step down*
Rest 5 mins

Metcon (AMRAP – Reps)

5 minute AMRAP

Burpees

Wednesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Ground Conditioning

Movement Prep

5 mins

(No Measure)

3×10 Weighted Pass Throughs

Gymnastics

15 mins

Metcon (5 Rounds for reps)

5 Sets:

ME Strict Pull-ups in 30 seconds

Rest 2 minutes

Metcon

Metcon (2 Rounds for reps)

From 0:00 – 5:00

60 Cal Row

AMRAP Hang Power Snatch (Rx+ 95/65) (75/45)

Rest to 10:00

From 10:00-15:00

800m Run

AMRAP Barbell Push-ups

Tuesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Movement Prep

5 mins

(No Measure)

Banded Hip Flexor Stretch

Weightlifting

20 mins

Metcon (No Measure)

12 minute ALT EMOM

10-15 T2B

7 Burpees

Metcon

Metcon (5 Rounds for time)

5 Sets

20 Wallball (Rx+ 30/16)(20/14)

50 DU

Rest 90 seconds

Monday

Main – CrossFit

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Warm-up

8 mins

(No Measure)

TGU work

Movement Prep

8 mins

(No Measure)

Banded Shoulder

Pigeon Stretch

Weightlifting

20 mins

Paused Front Squat (5×3 at 70-80% 1RM FS)

Metcon

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
20 min Time Cap

Saturday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Line Drills

Movement Prep

8 mins

(No Measure)

Calf Flossing

Pigeon Stretch

Metcon

14 min AMRAP (1.24.15) (AMRAP – Reps)

100 DU

20 Thrusters (75/45)

75 DU

20 Thrusters (95/65)

50 DU

20 Thrusters (115/85)

25 DU

AMRAP Thrusters (135/105)
Rest 10 mins

800m Run (Time)

Max Effort 800m Run