W.O.D.

The Mission

The Mission

Warmup:

EMOM 12 min

20 double unders

Team Stretch

 

Strength:

Find New 1 rep max Deadlift in 10 min

(Bring your journals)

 

WOD:

12 min Amrap

100m run

5 Deadlifts @ 85%

10 KB Swings

20 Double Unders

 

Athletes, come into class with sheer determination to PR that Deadlift!

 

 

Go Big!

Go Big!

•Warm Up•

Hurdle Drills

3 rounds

5 hurdles each exercise before the other

-side step overs lateral, each direction

-forward walks

-back walks

-under overs

-dynamic movement

-side to side

 

-Static Stretching as a Team

-Med Ball Passes w/ Partner 8 min

 

Strength:

2-2-2-2-2-2

Front Squat

 

For time:
10 Overhead squats (155 / 105 lbs) *45
10 Box jump overs (24” / 20” box)
10 Thrusters, (135 / 95 lbs) *50
10 Power cleans (205 / 125 lbs) *75
10 Toes to bar
10 Burpee muscle-ups (40 Burpees if you can’t do Muscle-Ups)
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)

Ain’t Nobody got time for AMRAPS!

Ain't Nobody got time for AMRAPS!

Dynamic Movement

Agility Ladder

2 rounds

5 Yard Burst at End

Single Leg

Double Leg

In Out

Icky Shuffle

Single Stab

-1-2-3’s

Strength:

AMRAP Hang Cleans @ 80%

3 Rds

AMRAP Bench Press @ 80%

3 Rds

You will alternate between each AMRAP. 

 

WOD:

12 Min Amrap

6 Hand Release Burpees

9 Knees to Elbow

 

 

Bringing it back!

Bringing it back!

Dynamic Warmup

Advanced mobility

 

WOD-

40 Box Jumps 24″/20″

40 Pullups

40 Push Press 105#/75#

20 Box Jumps 24″/20″

20 Pullups

20 Push Press 105#75#

10 Box Jumps 24”/20”

10 Pullups

10 Push Press 105#/75#

 

Extra Credit

Run 5k for time

12.3

12.3

Dynamic Warmup:

Jumping Jacks, High Knees, Butt Kicks, Frankenstein Walk, Carioca, Skip for Height, Skip for Distance, Bear Crawl, A-Skips, A-Skips side shuffle Lunges, Single leg bound

Strength:

Back Squats (Higher Rep)

12-8-6

 

WOD:

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box/20”box
115/75 pound Push press, 12 reps
9 Toes-to-bar

 

Live for loving!

Live for loving!

Warmup:

Plyometric routine

3 rounds 15 yards each

skips, a skips, b-skips, repeat side ways, single leg hop, bound,

high skip, vertical jump, box jump, side to side jumps

 

 

Skill:

Bergener Warm up x 3

then

 

12 MIN EMOM

20 sec high knee sprints with jump rope

-try and beat the amount of licks with the jump rope you get each min

-be efficient, fast and athletic

 

WOD:

10 reps each- Band Resisted Sprints or Hill Sprints w/ a partner 30-60 yards

full recovery, alternate each rep

then

100 total KB Swings for time with a partner

-heavy, divide reps evenly

 

Today’s program was a gift from Branford CrossFit!

Wednesday

Wednesday

Dynamic Warm-up 

3 rounds

10 Overhead Walking Lunges

10 Good Morning

10 Wall Face Squats

10 Scapula Squats

 

Strength:

Bench Press 6×3

High Box Jump

 

WOD:

10 Rds

15 Wall Balls

6 Toes To Bar

1 Power Clean at 90%

 

Tuesday

Tuesday

Warmup:

Row 250m

10 Air Squats

10 Situps

10 HR Pushups 

2 Rounds

Team Stretch

 

Strength:

Snatch Press

5×8

 

WOD:

5 rds

3 min amrap per round

5 Burpee Box Jump

10 KB Swings 53/35#

15 Air squats

Rest 1 min between rounds

What snow!?

What snow!?

Dynamic warmup 

A-skip, bounds, hip openers, high knees, airplanes

Strength:

EMOM 12 min

E- 3 Back Squats @ 80%

O- 2 Snatch High pulls @ 90%

 

Wod:

30-20-10

Pullups

Double unders

Snatch 95/65#

 

Home Wod

Home Wod

Find something stable to jump on that is 20” high.

3 Rds

3 min AMRAP

Max Burpee Box Jumps

1:30 rest between rds