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4/28/2017

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Warm Up:

10 min:

  • 5 Pause Thrusters @ catch & power position
  • Incline TYI x 10 each
  • 8 Bottoms Up KB Press/side
  • Side Plank x 45-60 sec/side

Strength: 

  • Bulgarian Split Squats 3×8/leg
  • Floor Press 3×5
  • 1 Arm Row 3×10/arm

Conditioning: 

“Jackie”

For Time:

  • Row 1000m
  • 50 Thrusters 45/35
  • 30 Pull Ups

4/27/2017

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W.O.D.

Every 4 min for 3-4 sets:

  • 50 sec AMRAP:
    • 10 Clean & Jerks 95/65 – Must be Unbroken & Fast
    • Max Lateral Burpees over Bar

Game 

Deal or No Deal – CrossFit Style

The group chooses a “case” that will contain their workout of the day. Then, they take turns picking one case at a time and removing it from the board.  After 6 picks, after 5, after 4, after 3, after 2 and then 1 at a time, the coach will make an offer and the class can choose deal or no deal.  The coach is trying to make you do as much work as possible, while the class is trying to minimize the amount of work done.  The maximum amount of work that may be done is 3RFT: 20 burpees 30 Cal Row 400m Run.  The minimum amount of work is 1RFT: 10 buprees 15 Cal row 200m Run.

4/26/2017

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Warm Up: 

10 min:

  • 8 Stiff Leg RDL (slow & controlled – activate hamstrings)
  • Bicep Openers
  • 5-10 Strict T2B
  • Band Series

Strength: 

  • Deadlift 3×10
  • Strict Ring Dips Progression 3 x max reps @ your spot in progression
    • Ring Push ups
    • 30 sec Ring Support
    • Jump to support + slow negative
    • Banded ring dips @20X2
    • BW Ring Dips
  • Chinese Rows 3×10

Partner WOD:

15 min AMRAP:

  • Partner 1) 100m Sandbag Overhead Carry + 100m Sandbag Zercher Carry
  • Partner 2) AMRAP:
    • 10 DB Bench Press
    • 15 Ring Rows
    • 20 DB Reverse Lunges

4/24/2017

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Warm Up: 

10 min:

  • Single Leg Box Squat x 8/Leg – slow & controlled
  • Tricep Openers
  • 30 sec Chin Over Bar Hold
  • 20 Band Good Mornings

Strength: 

  • Back Squat 3×10
  • DB Press 3×10
  • Strict C2B Progression
      1. Ring Rows
      2. 5 Dead hang band pull ups @30X3
      3. BW Chest to bar hold for 10 sec + 10 sec negative
      4. BW Pull Up
      5. BW Pull Up @30X3
      6. 5-10 Strict BW C2B Weighted C2B pull ups

Conditioning: 

3RFT:

  • 20 Wall Balls
  • 20 KBS
  • 400m Run

4/21/2017

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Warm Up: 

10 min:

  • 8 Single Leg Squats to Box/Leg
  • 5 Sandbag Presses + Overhead Carry
  • 10 Powell Raise/arm
  • 30-60 sec Hollow Hold

Strength: 

  • Pause Front Squat 4×3 – Pause 3 sec in bottom
  • DB Pause Push Press 4×5 – Pause 10 sec Overhead
  • Chinese Rows 3×10 – Pause 3 sec @ chest

Conditioning: 

For Time:

  • 50 Wall Balls 20/14
  • 400m Run
  • 30/20 Cal Row
  • 20 Box Jump Overs 24/20
  • 10 Muscle Ups/Band Transitions/Burpee Pull ups

4/19/2017

By: 0

Warm Up: 

10 min:

  • 15 Band Good Mornings + 10 Box Ham Curls
  • 20 Shotguns
  • 1 Arm Overhead Carry
  • 10 DB External Rotations/side

Strength:

  • Pause Deadlift 4×5 – Pause 3 sec @ 3 inches off floor
  • Pause Bench Press 4×5 – Pause 3 sec @ chest
  • Strict Pull Ups 4 x Max Reps @50X5

Conditioning: 

7 min AMRAP:

  • 2 DB Snatches/side
  • 2 T2B
  • 4 DB Snatches/side
  • 4 T2B
  • 6 DB Snatches/side
  • 6 T2B
  • continue adding 2 reps/round