Skills

3 x 4 Turkish Get-ups (2 x each side per set)

3 x 20 GHD Sit-ups

WOD

AMRAP in 3 Rounds:
2 Minutes Max Effort Wallballs (20/14)
1 Minute Rest
2 Minutes Max Effort Push Press (115/65)
1 Minute Rest
2 Minutes Max Effort Rowing for Calories

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Monday Mayhem

AMRAP 3 minutes:
5 x Front Squats (135/95)
5 x Bar Muscle-ups (Alternate: C2B Pull ups)

AMRAP 3 minutes:
40 x Double-Unders (Alternate: 100 x Singles)
4 x Clean & Jerks (135/95)

AMRAP 3 minutes:
5 x Hang Power Snatch (95/65)
5 x Bar Over Burpees

AMRAP 3 minutes:
15 x Air Squats
10 x Spiderman Push ups (5 x each leg)

*Rest 90 Seconds between AMRAPs
*Do all 4 AMRAPs, then repeat.

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Strength Training

3 Rounds (Not for Time):
Max Effort Bent-over Rows
Max Effort Leg Lifts with Medball (14/10)
Max Effort Strict Pull-ups (Alternate = Body Rows with Elevated Feet)

WOD

21-15-9 For Time:
Deadlift (205/135)
Hand Stand Push-ups

 

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Lifting

4-3-2-1 Power Snatch + OHS (3 sec hold in bottom), 50% – 80% of Snatch
4-3-2-1 Snatch Balance (3 sec hold in bottom), 50%– 70% of Snatch
4-3-2-1 Snatch High Pull, 70%– 90% of Snatch
4-3-2-1 Squat Snatch, 60%– 90% of Snatch

WOD

AMRAP in 10 Minutes:
400 Meter Row
50 x Air Squats
50 x Double Unders (3:1 Singles)
30 x V-ups
30 x Push ups
Time Remaining: Max Effort Burpees

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Lifting

3 x 10 Strict Shoulder Press (Choose load that supports 10 reps)
3 x 3 Behind the Neck Split Jerk (50-70% of 1RM)
3 x 6 Overhead Split Squat (Choose load that you can stabilize throughout movement)

WOD

For time:
20 x Push Jerks (155/115)
30 x Knees to elbows
15 x Push Jerks
20 x Knees to elbows
10 x Push Jerks
10 x Knees to elbows

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Lifting

3 x 12 Bulgarian Split Squat (Pick weight that allows for smooth movement, try 40-50% of 1RM)
3 x 10 Straight Leg Deadlift (Keep it on the light side, 20-40% of 1RM)
4 x 5 Back Squat Jump (No more than 25% of 1RM)

WOD

AMRAP in 12 Minutes:
10 x Squat Cleans (155/115)
20 x Box Step ups (20″ Box with KB, 35/18lbs)

*Practice alternating legs on Step ups

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Monday Madness WOD

“Elizabeth” For Time:
21-15-9
Cleans (135/95)
Ring Dips

—Rest 2 Minutes, Then—

For Time:
500m Row
25 x Back Squats (115/75)
10 x Muscles ups (Alternate is C2B Pull ups)
300m Row
20 x Front Squats (115/75)
10 x Muscles ups
250m Row
15 x Overhead Squats (115/75)

Score: Record time for Elizabeth AND overall time for the entire WOD to include the 2 minute rest.

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CrossFit Poker

Head-to-Head – Initial position will be based on card ranking and that card will be drawn from a deck of cards randomly mixed and laid out face down.

Members will face off against one other athlete. First athlete to complete all five cards wins the hand.

Winning hand gets to draw name of next opponent.

If there is an odd number of athletes in the class, then the last group will have three athletes participating.

25 Minutes

Spades – Russian Kettlebell Swings (53/35)
Hearts – Burpees (with jump onto 45 lb. plate)
Diamonds – Medball Cleans (20/14)
Clubs – Abmat Sit-ups

Skills Training

15 Minutes Snatch Progression:

1 x Snatch Grip Deadlift
1 x Hang Snatch Pull
1 x Hang Power Snatch
1 x Power Snatch (From the Ground)
2 x Overhead Squats

* Choose your weight
*Form comes before heavy weights!

WOD

For time:
25 x Box Jumps (24″/20″)
15 x Ring Dips
25 x Hand Release Push ups
50 x Abmat Sit-ups
15 x Ring Dips
50 x Abmat Sit-ups
25 x Hand Release Push ups
15 x Ring Dips
25 x Box Jumps (24″/20″)

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Core Conditioning

As a group conduct the following (Work – 15, 30, 60 Sec. + Rest 15 after each)
Hollow Crunches
Flutter Kicks
Plank Holds (Front and Sides)

WOD

3 Rounds for time of:
20 x Deadlifts (205/135)
20 x Toes-to-bar

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