Tuesday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Overhead Squat
Squatted Prayers
Dynamic 90’s 
Toe Touches (x10)
Calf Raises (x15)
Dead Bugs
Run 200m or Row 250m

Skill Work
Power Snatch
Overhead Squat

WOD
20 – 15 – 10 – 5 of:
Power Snatch (95/65)
Box Jump, step down (modification: step ups)

Immediately following

20 – 15 – 10 – 5 of:
Overhead Squat (95/65)
Toes to Bar (modification: knees to chest)

Immediately following

20 – 15 – 10 – 5 of:
Wall Balls
Burpees

*Post your final time

Monday

Warm Up
Run 400m or Row 500m
Samson Stretch
PVC Pass Thru’s/Figure 8’s
Hanging Shrugs
Push Ups (x15)
Abmat Sit Ups (x15)
Junkyard Dog
Run 200m or Row 250m
Front Rack Holds

Skill Work
Power Clean and Jerk

WOD
In teams of 2:

3 Rounds of: 
400m Partner Run 
42 KB Swings (55/35) 
24 Pullups (modification: banded or Jumping Pull-ups)

Then…
30 Clean and Jerks (135/95)

*Both partners must run the 400m together.  Both you and your partner must complete the run before you start with movements.  Split up reps evenly.  As soon as your 3 rounds are complete, go right into the clean and jerks, there is no rest between.  One partnered rests while the other works. Post your final time.  DO NOT DROP KB’s from the top!  If you do, you will pay a 10 burpee penalty at the end of class for each time dropped.  

 

 

Friday

Friday

Warm Up
Run 400m or Row 500m
Samson Stretch
Squat Therapy (x20)
Shoulder Wall Stretch
Quad Stretch
Scorpions 
Squat Jumps (x20)
V-Ups (x15)
Burpee Complex
Run 200m 

Skill Work
Power Clean
Hang Squat Clean
Front Squat

Strength
Clean Complex:

1 – Power Clean
1- Hang Squat Clean
1 – Front Squat

*Do not drop the barbell until after the front squat is completed.  Build up to a heavy complex.

WOD
400m Run then…

21 – 15 – 9 of:
Power Cleans (135/95)
Ring Dips

Then…

400m Run

 

2 more days until our “All In For Olcott” Fundraiser! Looking forward to seeing all of you there! If you haven’t registered yet or would just like to make a donation please go to the link below.

http://www.eventbrite.com/e/all-in-for-olcott-tickets-13459560909?utm_campaign=new_eventv2&utm_medium=email&utm_source=eb_email&utm_term=eventurl_text

Thursday

Warm Up
Run 400m or Row 500m
PVC Pass Thru’s/Figure 8’s
PVC Overhead Squats
Squatted Prayers
Pigeon Stretch
Lunge Complex
Hip Mobility
Leap Frog
Run 200m or Row 250

Skill Work
Back Squat

Strength
5 x 3 of:

Pause Back Squats @ 70-75%

*5 second pause at the bottom.

WOD
4 Rounds of:
30 Double Under’s (modification: 70 single under’s)
20 Hand Release Push Ups
15 Back Squats (115/80)
5 Hand Stand Push Ups

*The back squats for this workout should be a speed squats so choose a weight that is on the lighter side, as always QUALITY reps over quantity.  Good form guys!  Barbell is taken from the ground.

Wednesday

Warm Up
Run 200m or Row 250m
Air Squats (x20)
Abmat Sit Ups X20)
Scorpions
Upward Dog
Frankenstein Walks
High Knees/Butt Kicks

Skill Work
Deadlift

First…
In teams, row sprint.  Each person will row a total of 1000m, switch every 250m.  

WOD
21 – 15 – 9 of:

Deadlifts (225/155)
Plated Lunges (45/25)
Lateral Barbell Burpees

Rest 3 minutes and repeat for a total of 2 times.  100m Run Between Rounds.  This workout begins and ends with a run (total of 4 100’s)

Tuesday

Tuesday

Warm Up
Run 400m or Row 500m
Waiter Walks
Single Arm KB Swings
Calf Raises
Lunges
Supermans
Plank Holds
Mountain Climbers

Skill Work
Front Squats
Shoulder to Overhead

First…
EMOM 10 minutes of:

Minute 1: 6 Strict Toes to Bar (no kipping swing)
Miunte 2: 100m Sprint

WOD
6 Rounds of:

5 Front Squats (135/95)
5 Shoulder to Overhead (135/95)
10 Box Jump, step downs (24/20 – modification: step ups)
20 Double Unders (modification: 50 Single Unders)

 

Our “All in For Olcott” Fundraiser is this Saturday October 18th.  We ask that people participating show up at 8am to fill out waivers and any other paperwork.  We will have some cold beverages, coffee and some food generously donated to us from some local businesses.  The workout and movement standards will be reviewed at 8:30am and we will be starting the workout promptly at 9am.  We also ask that if possible, please try to car pool as parking is limited.  We will have some awesome volunteers helping us to direct traffic.  The workout for Saturday is as follows:

“Laurie”

AMRAP (As Many Rounds As Possible) 10 minutes of:

10 Burpees
12 KB Goblet Squats
17 KB Swings

At the 10 minute mark, you will run 1 mile.

As many of you know many CrossFit workouts have rep schemes that have some significance.  For this workout the 10 and the 12 represent the ages of Laurie’s two daughters Kailina and Alyse.  17 represents the years of marriage for Laurie and her husband Dave.

This workout can be scaled or modified to fit any skill level.  If you can not run, don’t worry you can walk the 1 mile.  If you can’t walk, we have it covered, we will have rowers available for those who choose to row.  That evening there will be a party at the gym.  As always we will supply the basics, we ask that you bring a dish or beverage (or both if you’d like).  We will be doing the raffle drawings that night.  The party or “social” begins at 5pm.  Hope to see as many people as possible there!  

Monday

Warm Up

Run 400m or Row 500m

Samson Stretch

PVC Pass Thru’s/Figure 8’s

PVC OH Squats

Squat Therapy

Squatted Prayer’s

Dynamic 90’s

Junkyard Dog

Run 100m

 

Skill Work

Overhead Squat

Power Snatch

 

Strength

5 x 2 of:

Overhead Squats

 

*Build up to a heavy 2 reps. Barbell can be taken off the ground if needed.

 

WOD

 

10 down to 1 of:

Power Snatch (95/65)

Burpee Pull Ups 

 

Sunday

Warm Up
Coaches Choice

Skill Work
Clean & Jerk

WOD
5 rounds of:
30 Wall Balls (20/14)
6 Clean & Jerks (135/95)
300m Run

 

Saturday

Warm Up
Coaches Choice

Skill Work
Squat Clean Thruster

WOD
In teams of 2:

4 Rounds of:
30 Squat Clean Thrusters (95/65)
30 Pull Ups (modification: 50 ring rows)
30 Burpees
400m Run

*Split reps evenly.  Workout begins with a run.

 

Friday

Warm Up
Run 400m or Row 500m
PVC Shoulder Pass Thru’s
PVC Figure 8’s
Superman’s
Partner Med Ball Toss
Weighted Good Mornings
Front Rack Holds
Run 200m or Row 250m

Skill Work
Deadlift
Hang Power Clean
Push Jerk

First…
“DT-ish”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
REST 1 minute repeat a total of 5 rounds.

Extra
Bottom to Bottom Tabata