Tuesday

Warm Up
Run 400m or Row 500m
Push Up Compex (x20)
Abmat Sit Ups (x20)
Lunges (x20)
Calf Raises (x10)
Weighted Good Mornings (x10)
3-4 minutes of Double Unders

Skill Work
Push Press
Sumo Deadlift High Pull 

WOD
“Fight Gone Bad”

Three rounds of:
Wall Balls (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (20″, both sexes – step ups are a modification)
Push Press (75/55)
Calorie Row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a 1-minute rest is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

*Please arrive to class early to warm up thoroughly.  We will partner up for this workout, one person will count reps.

Monday

Monday

Warm Up
Run 400m or Row 500m
Goblet Squats (x20)
KB Swings (x20)
Jumping Squats
Wall Sits
Quad Stretch
Hip Mobility Drills
Inch Worms
Burpee Complex

Skill Work
Push Jerk
Front Squat

WOD
2 Rounds of:
300m Run
20 Push Jerks (135/95)
300m Run
20 Front Squats (135/95)
300m Run
20 Burpees

As you some of you already know we will be having a fundraiser that we have named “All In For Olcott”.  Many of you know her story and her bout with cancer.  We will be having a workout that anyone of any skill/fitness level can participate in.  This will be a fun event for a great cause.  The event will be Saturday, October 18th.  Check in begins at 8am with the workout beginning at 9am.  What’s Cookin’ in Madison has generously offered to donate coffee and some breakfast items for that morning.  We are asking for as many of you to spread the word and also looking for participants as well as volunteers.  Below is flier that will be circulated around town and other CrossFit gyms in the shoreline area.  Suggested donation to participate is $25.  Any and all donations are welcome.  Please stop down to support a great cause!  For questions or information please email allen@crossfitbattleground.com or info@crossfitbattleground.com.  That evening there will a social that is open to anyone.  Please feel free to come down.  The social will begin that evening at 5pm at the gym.  As usual we supply the basics so please bring a dish and a beverage of choice.  

The greatest thing that CrossFit creates is the camaraderie within the gym.  The bond our members and other CrossFitters alike make when you complete grueling workouts.  Seems cliche but we have an unparalleled bond that other gyms/fitness clubs can not duplicate.  The amazing thing about our community is how we can come together.  You’ve probably heard the term “Strength in Numbers” and to me this is what CrossFit is.  Its a group of amazingly fit people coming together for a cause.  I’ve been part of several fundraisers both running them and participating in them and it’s a great thing.  The sense of accomplishment from these things is truly amazing.  

As many of you know I began my CrossFit carreer at Shoreline CrossFit in Branford.  I still have many friends there.  Some of those friends are members of the Marottoli family.  This family lost a wonderful family member to cancer.  Shoreline CrossFit will be hosting a fundraiser for the Melissa Marottoli Foundation.  This fundraiser will be held on November 18th.  It’s a same sex partner team competition with proceeds going to the foundation.  Please try to attend and support the Foundation and the Marottoli family.  http://shorelinecrossfit.com/blog/2014/09/08/scf-teams-up-with-the-melissa-marottoli-foundation-to-throw-down-cancer/

   

Sunday

Warm Up
Coaches Choice

Skill Work
Power Snatch

WOD
3 rounds of:

400m Run
30 Air Squats
20 Power Snatch (95/65)

Saturday

Warm Up
Coaches Choice

Skill Work
Hang Power Clean
Shoulder to Overhead

WOD
In teams of 2:

600m Run
30 Hang Power Cleans (135/95)
60 Burpees
30 Shoulder to Overhead (135/95)
60 Calorie Row
30 Hang Power Cleans 
60 Pull Ups
30 Shoulder to Overhead
60 Box Jumps (24/20)
300m Run

*One person is working while the other rests.  Split reps evenly.

Friday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
Light KB Swings (x20)
Superman’s (x20)
Deadbugs
Scorpion’s
Inch Worms
Lunge Complex

Skill Work
Deadlift

WOD
10 down to 1 of:

Deadlift (155/105)
Pistols (modification: goblet squats)
Singe Arm DB/KB Snatch, alternating arms every rep (55/35)
Toes to Bar (modification: Abmat Sit Ups)

*20 Double Unders (modification: 50 single unders) between rounds

Thursday

Warm Up

Run 400m or Row 500m

Arm Swings x10-12

Leg Swings x10-12

Wrist Wall Walks

Mountain Climbers

Plank holds

Side plank holds

Upward Dog

Run 200m

 

Skill Work

Power Clean

Jerk

 

Strength

EMOM 8 mins of:

2 touch and go clean and jerks

 

*Build up to a heavy set of 2.

 

WOD

20-15-10-5 of:

Power Cleans (155/105)

 

5-10-15-20 of:

Handstand Push-ups (modification: Same Rep DB/KB press or HSPU’s up to two abmats)

*100m run between rounds. Ends with a run. 

 

Example:

20 Power Cleans

5 Hand Stand Push Ups

Run 100m

 

15 Power Cleans

10 Handstand Push-ups 

Run 100m

Etc.

 

Wednesday

Warm Up
Run 400m or Row 500m
Figure 8’s/Pass Thru’s
Waiter Walks
Shoulder Mobility
Junkyard Dog
Run 400m or Row 500m

Skill Work
Overhead Squats

First…
5×5 of:

Overhead Squat

*Build up in weight. Feel free to take it from the rack  

WOD
21 – 15 – 9 of:

Overead Squats (95/65)
Burpees

Rest 3 minutes, repeat for a total of 2 sets.

Tuesday

Tuesday

Warm Up
Run 400m or Row 500m
Samson Stretch
Push Up Complex
Squat Therapy
Quad Stretch
Toe Touches
Calf Raises
Jumping Squats 
High Knees/Butt Kicks
Run 300m

Strength
5 Back Squats @ 70%
3 Back Squats @ 80%
1 Back Squats @ 90%

*After your last set @ 90%, do a drop set.  Drop down to 40% and do max reps.  Once you rack the barbell you are done.  

WOD
3 Rounds of:

30 KB Swings (53/35)
30 Box Jump Step Downs, alternating legs (24/20, modification: step ups)
300m Run
30 Hand Release Push Ups 
30 Wall Balls (20/14)

 

Monday

Warm Up
Run 400m or Row 500m
Figure 8’s/Pass Thru’s
Squatted Prayers
Hanging Shrugs
Wall Sits
Partner Med Ball Toss
Run 200m

Skill Work
Hang Squat Cleans
Pull Ups

WOD
AMRAP 10 minutes of:

10 Burpees
10 Chest to Bar Pull Ups (modification: pull ups or 15 ring rows)
30 Double Unders (modification: 70 single unders)

REST 4 minutes

AMRAP 10 minutes of:

200m Run
10 Hang Squat Cleans (95/65)
15 Overhead Walking Barbell Lunges (95/65)

*No banded pull ups 

Sunday

Warm Up
Coaches Choice

Skill Work
Thrusters

WOD
AMRAP 16 minutes of:

15 Thrusters (95/65)
10 Ring Push Ups 
100m Farmers Carry (53/35, in each hand)