Friday

Warm Up
4 mins of Run, Row or Bike
Samson Stretch
Scapular Wall Slides
PVC Pass Thru’s
PVC Figure 8’s
PVC Good Morning Variation
Waiter Walks
Mountain Climbers
Plank Holds
Front Rack Holds

Skill Work
Power Clean & Jerk

Strength
Spend 15 minutes working on your Clean & Jerk technique. 

*If you’re comfortable, build up to a heavy rep.  

WOD
Power Clean & Jerk (135/95)
10-9-8-7-6-5-4-3-2-1

*Perform one round of “Cindy” following each set of Clean & Jerk

5 Pull-ups (modification: banded pull ups or ring rows)
10 Push-ups 
15 Squats

Costumes encouraged but not required!  Reminder, there will be no 4:30 or 5:30pm classes.  There will be open gym from 4-5:30 only.

Thursday

Warm Up
4 min Run, Bike or Row
PVC Pass Thru’s
PVC Figure 8’s
PVC Overhead Squat
Dynamic 90’s
Turkish Get Ups
Weighted Good Morning’s
Run 200m

Skill Work
Hang Squat Snatch
Overhead Squats 

Strength
EMOM 10 minutes of:
1 Hang Squat Snatch into 2 Overhead Squats

*Build up in weight, focus on pulling yourself underneath the bar.

WOD
AMRAP 7 minutes of:
5 Power Snatches (95/65)
5 Overhead Squats (95/65)
5 Box Jump, step downs (24/20, modification: step ups)

REST 2 minutes

AMRAP 7 minutes of:
10 KB Swings (53/35)
10 Front Rack Lunges (95/65)

Wednesday

Warm Up
4 mins of bike, run or row
Shoulder Pass Thru’s
Figure 8’s
Quad Stretch
Abmat Sit Ups
Superman’s
Push Up Complex
Junkyard Dog

Skill Work
Split Jerk
Push Jerk

Strength
5 x 3 of:

Split Jerk

*Build up to a heavy set of 3.  Focus on speed and dropping down underneath the bar.  Rest 2-3 minutes between sets.

WOD
400m Run
21 Shoulder to Overhead (135/95)
21 Toes to Bar (modification: knees to chest)
300m Run
15 Shoulder to Overhead
15 Toes to Bar
200m Run
9 Shoulder to Overhead
9 Toes to Bar
100m Run

Tuesday

Warm Up
4 minute Run, Bike or Rows
Samson Stretch
Squat Therapy
Dynamic 90’s
Scorpions
Hip Mobility
Calf Raises
Spiderman Walks
High Knees/Butt Kicks

Skill Work
Front Squat
Hang Squat Cleans

Strength
5 x 5 Front Squat

*Build up to a heavy set of 5 front squats.  Rest 2-3 minutes between sets.

WOD
AMRAP 15 minutes of:

10 Hang Squat Cleans (95/65)
5 Hand Stand Push Ups (modification: 10 DB Push Press)
30 Double Unders (modification: 60 single unders)

Monday

Warm Up
4 min Row, Bike or Run @ 60%
Pigeon Stretch
Hanging Shrug
Squatted Prayers
Jumping Squats
Calf Raises
Deadbugs
Burpee Complex
200m Run

WOD
400m Run
12 Chest to Bar Pull Ups (modification: pull ups or ring rows, no banded pull ups)
10 Box Bounding Jumps (24/20″, modification: Step ups)
8 Burpees
Rest 2 minutes, repeat a total of 5 times

*This workout should be done as fast as possible.  Post your time minus the 8 minutes of rest.

Hey guys our friends over at North Haven CrossFit will be hosting a Christmas Throwdown on December 6th.  This event benefits the toys for tots foundation.  The guys over at North Haven put on great events so if you can, I suggest you sign up or at the very least show your support.  For more information, check out the link below.

http://www.eventbrite.com/e/christmas-throwdown-at-north-haven-crossfit-tickets-13159338937

Sunday

Warm Up
Coaches Choice

Skill Work
Push Press

WOD
AMRAP 18 minutes of:

200m Med Ball Carry Run (20/14)
10 Push Press (115/80)
10 Wall Balls (20/14)
10 Ring Dips (advanced: 2 muscle ups/modification: box dips)

Saturday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
Upward Dog
Toe Touches (x10)
Abmat Sit Ups (x20)
Superman’s (x20)
Inch Worm’s
Weighted Good Morning’s

Skill Work
Deadlift

WOD
1000m Row
50 Deadlift (225/155)
60 Burpees
70 Plated Lunges (45/25)
80 KB Swings (53/35)
90 Double Unders, each (modification: 250 singles…yes, each)
1000m Partner Run

*For the row, switch every 250m or 500m.  Except for the run, 1 person is working while the other rests.  Split reps up evenly.

Friday

Warm Up
Run 400m or Row 500m
Samson Stretch
Squat Therapy (x10)
Light KB Swings (x20)
Goblet Squats (x20)
Partner Med Ball Warm Up
Run 400m or Row 500m

Skill Work
Back Squat
Thrusters

Strength
5, 3, 1 of:
Back Squat

*5 reps @ 70%, 3 reps @ 80%, 1 @ 90/95%.  After your last rep, complete max reps back squats with 50% of your 1 rep.

WOD
10 Thrusters (95/65)
10 Pull Ups (modification: banded pull ups)
100m run

15 Thrusters
15 Pull Ups
200m run

20 Thrusters
20 Pull Ups
300m Run

15 Thrusters
15 Pull Ups
200m Run

10 Thrusters
10 Pull Ups
100m Run

Thursday

Warm Up
4 min Row or Air Dyne @ 50%
Wrist Wall Walks
Waiter Walks
Squatted Prayers
Lunges (x20)
Abmat Sit Ups (x20)
Toe Touches (x10)
Hollow Rocks

Skill Work
Bench Press
Hang Power Clean
Rope Climbs

Strength
Bench Press:
8 Reps @ 70%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

*Rest 2-3 mins between

WOD
AMRAP 15 minutes of:

10 Hang Power Cleans (155/105)
2 Rope Climbs (modification: 8 ring rows)
10 Box Jump, step downs (24/20, modification: step ups)

Wednesday

Warm Up

Coaches Choice

 

WOD

5 rounds of:

 

1 minute max calorie row

1 minute max handstand push ups (modification: light dumbbell press, both hands)

1 minute max double under’s (modification: single under’s)

1 minute max air squats

1 minute rest 

 

*Try for max reps for each movement. Post your total reps.