HUMP DAY BABY! – 11/29/17

CrossFit Workout

WOD #1 – 2 min
Rope Climb x 6

WOD #2 – EMOM 5
Hang Squat Clean x 6 + 2 Push Jerks
Hang Squat Clean x 5 + 3 Push Jerks
Hang Squat Clean x 4 + 4 Push Jerks
Hang Squat Clean x 3 + 5 Push Jerks
Hang Squat Clean x 2 + 6 Push Jerks

Barbell: (135/85)

WOD #3 – For Time (20 min cap)
Power Clean x 10 (135/85)
Bar Face Burpees x 10

WOD #4

WOD #5

Skill:
Double Unders

Accessory:
Push-up x 100
Sit-up x 100

MONDAY! – 11/27/17

CrossFit Workout

 

WOD #1 – 2 min

Rope Climb x 6

 

WOD #2 – 10 min

Pausing Snatch – 1 second pause at knee

2×2 (70%)

2×2 (75%)

2×2 (80%)

 

WOD #3 – For Time (15 min cap)

Chest 2 Bar x 30

Thruster x 50 (65/45)

Calorie Row x 70/50

 

WOD #4 – EMOM 5

Back Squat x 5 (65%)

 

WOD #5

 

Skill:

Double Unders

 

Accessory:

4 rd

Barbell Curl x 15

Tricep Extension x 10

SUNDAY! – 11/26/17

CrossFit Workout

 

WOD #1 – 2 min

Rope Climb x 6

 

WOD #2 – EMOM 10

Squat Snatch x 2 (75%)

 

WOD #3 – AMRAP 19

5 rds – 1 min at each station

Wallballs x max reps (20/14) (10’/9’)

Dumbbell Snatch x max reps (50/35)

Row x max calories

Rest 1 min between rds

 

WOD #4

 

WOD #5

 

Skill:

Double Unders

 

Accessory:

Bench Press x 10, 8, 6, 4, 2

Chest 2 Bar x 5

Kettlebell Swing x 10

TGIF! Day after Thanksgiving! – 11/24/17

MOVE WEIGHT WORKOUT!

WOD 1:  For Time

Males move 40,000 lbs

Females move 20,000 lbs

**For this workout the athlete can do any exercise of movement they wish, even body weight movements.  The athlete adds up the weight they move per rep till they reach 40,000 or 20,000 lbs.  Double Unders and single unders do not count.  If the athlete rows, they must row calories.  A Prowler rep is D&B.

HUMP DAY! – 11/22/17

CrossFit Workout

 

WOD #1 – 2 min

Rope Climb x 5

 

WOD #2 – EMOM 10

Power Clean x 1

Push Jerk x 1

 

WOD #3 – For Time

Gwen – 15, 12, 9

Unbroken Clean and Jerk

Athletes choice on loading

 

WOD #4 – EMOM 6

Prowler push (D&B) (180/90)

 

WOD #5

 

Skill:

Double Unders

 

Accessory:

4 rd

Chest 2 Bar x 4

Ring Dip x 8

Single Leg Squat x 16 (8/leg)

MONDAY! – 11/20/17

CrossFit Workout

WOD #1 – 1 min

Rope Climb x 2 without touching floor

 

WOD #2 – 15 min

Part #1 – 3 min

3 Position Snatch

70% x 3

3 min Transition

Part #2 – EMOM 9

Calorie Row x 7/5

Squat Snatch x 2 (75%)

 

WOD #3 – 5 min

Back Squat – 3 rd

70% x 5

73% x 5

76% x 4

 

WOD #4 – For Time

3 rd

Hang Power Snatch x 10 (105/75)

Box Jump Over x 15 (24/20)

Wall Ball x 3 20 (20/14) (10’/9’)

 

WOD #5

 

Skill:

Double Unders

 

Accessory:

4 rd

Hammer Curl Press x 10

Ring Dips x 8

SUNDAY! – 11/19/17

CrossFit Workout

 

WOD #1 – 3 min

Legless Rope Climb x 1

2 rds

Toe 2 Rope x 2 + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Clean

60% x 1

65% x 1

Clean

70% x 2

75% x 2

80% x 2

85% x 1

90% x 1

 

WOD #3 – For Time

200m run

Row x 20 Calories

Thruster x 20 (75/55)

200m run

Row x 20 Calories

Thruster x 20 (95/65)

200m run

Row x 20 Calories

Thruster x 20 (115/75)

 

WOD #4

 

WOD #5

 

Skill:

Double Unders

 

Accessory: 

Bench Press x 10,8,6,4,2

Chest 2 Bar x 5

Thanksgiving Week Gym Schedule!

 

tHANKSGIVING WEEK GYM SCHEDULE!

Sunday – 11/19/2017 – CrossFit – 2:30 PM, 3:30 PM, 4:30 PM

Monday – 11/20/17 – CrossFit – 4:30 PM, 5:30 PM, 6:30 PM

Tuesday – 11/21/17 – Open Gym – 5:00 PM to 6:00 PM

Wednesday – 11/22/17 – CrossFit – 4:30 PM , 5:30 PM , 6:30 PM

Thursday – 11/23/17 – THANKSGIVING DAY – HAPPY THANKSGIVING – GYM CLOSED!

Friday – 11/24/17 – CrossFit – 9:00 AM

Saturday – 11/25/17 – Gym Closed

Sunday – 11/26/17 – Back on Regular Schedule

TGIF! – 11/17/17

CrossFit Workout

 

WOD #1 – 3 min

Legless Rope Climb x 1

2 rds

Toe 2 Rope x 2 + Rope Climb x 1

 

WOD #2 – 15 min

3 Position Snatch

60% x 1

65% x 1

Snatch

70% x 2

75% x 2

80% x 2

85% x 1

90% x 1

 

WOD #3 – Partner WOD – 20 min AMRAP

Thruster x 20 (115/75)/Box Jump x 20 (24/20)/Burpee x 20

Thruster x 30 (95/65)/Box Jump x 20 (24/20)/ Burpee x 30

Thruster x 40 (75/65)/Box Jump x 20 (24/20)/Burpee x 40

Thruster x 50 (75/65)

Max Calorie Row in Remaining Time

 

WOD #4

 

WOD #5

 

Skill:

Double Unders

 

Accessory: 4 rds

HUMP DAY! – 11/15/17

CrossFit Workout

 

WOD #1 – 3 min

Legless Rope Climb x 1

2 rds

Toe 2 Rope x 2 + Rope Climb x 1

 

WOD #2 – For Time

Push Press x 21 (95/55)

Front Squat x 21 (95/55)

Hang Power Clean x 21 (95/55)

Rest 2 min

Push Press x 15 (115/65)

Front Squat x 15 (115/65)

Hang Power Clean x 15 (115/65)

Rest 2 min

Push Press x 9 (135/75)

Front Squat x 9 (135/75)

Hang Power Clean x 9 (135/75)

Rest 2 min

Push Press x 6 (155/95)

Front Squat x 6 (155/95)

Hang Power Clean x 6 (155/95)

 

WOD #3

Seabag Drag x 2 (100/50)

 

WOD #4

 

 

WOD #5

 

Skill:

Double Unders

 

Accessory: 4 rds

Barbell Curl x 15