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“HOVA” Wednesday 8-9

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Warm-up

EMOM 6

  1. 50’ Bear Crawl
  2. 30 Double Unders
  3. 15 Scap Push Ups

Accessory

Shoulder Work

2×20

  1. Bandy Scap Pull Aparts – *shoulders back and down, no shrugging
  2. Shoulder taps*

*Have your partner hold your feet in a plank position or put your feet in low rings

ADV- Handstand shoulder taps

https://www.youtube.com/watch?v=mhmZQJiji4A

Strength

EMOM16

ODD- 3 Power Snatches

Even- 6 Front Rack lunges

ADV- Overhead Lunges

Start at 75% of your max power snatch and climb as able. Keep the weight the same for the power snatches an the lunges

 

WOD

10 Minute Ascending AMRAP

10 Double Unders

3 Overhead Squats (115,75)

20 Double unders

6 Overhead Squats

30 Double Unders

9 Overhead Squats

40 Double Unders

12 Overhead Squats

50 Double Unders

….

 

Level 2 (95,55), Double unders increase by 5

Level 1 (75,35), x2 singles

 

Overhead Squats increase by 3. Double Unders increase by 10.

“Los Pollos Hermanos” Tuesday 8-8

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Warm-up

Run 400m, then:

Double Tabata (4x)

  1. Plank-ups
  2. Hollow Rocks
  3. Jack Knives
  4. Sit-ups

 

2 Rounds:

10 Bandy Good Mornings

10 Bandy Side Steps Each Way

 

WOD

2 Rounds

400m Run

20 Deadlifts (225,155)

400m Run

30 Chest to Bar Pull-ups

400m Run

40 Kettlebell Swings (2,1.5)

 

Level 2 (185,125), (1.5,1) Chin Over Bar Pull-ups

Level 1 (135,95), (1,0.75) Chin Over Bar Pull-ups

ADV (275,185)

“El Shadow Blanco” & Oly – Monday 8-7

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Warm-up

EMOM 9

  1. 15/12 Cals on Rower
  2. 12 False Grip Ring Rows
  3. 15 Wallballs

 

 

Skill

Muscle-up

Ring Dip

 

Strength

  1. Strict Press

3-3-3-3

  1. Push-press

2-2-1-1-1

 

WOD

40-30-20

Row/Ski for Calories

Wallballs

5-4-3 Muscle-ups after each round

 

Level 3- 15-12-9 Ring dips

Level 2- 10 Ring Dips after each round

Level 1-30-20-10; Ring or Bench Dips

ADV- 10-8-6 MUPs after each round

CrossFit Hero WOD: “Glen”

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Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Warm Up

In 4 mins

Run 500m

Then AMRAP Burpees

 

WOD

“Glen”

135 pound Clean and jerk, 30 reps

Run 1 mile

Rope climb*, 10 ascents

Run 1 mile

100 Burpees

*Rope climbs can be replaced/mixed with wall climbs

“Netflix & Poptarts” Friday 8-4

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Warm-up

3 Rounds

:20 on, :10 off

  1. Toe Taps on Kettlebell
  2. Kettlebell Thrusters – RA
  3. Russian Kettlebell Swings
  4. Kettlebell Thrusters – LA

Accessory

KB/DB Unilateral Single Leg Deadlift

4×10 (5 each side)

 

Strength

Deadlift

3-3-3-3 – straight sets

 

WOD (20 mins)

Tabata Mash

  1. Row (cal)
  2. Thruster (95,65)
  3. Sit-up
  4. Kettlebell Swing (2,1.5)

– Rest 1 Minute between stations. Score= the sum of the lowest number of reps during the 8 intervals/exercise

Level 2 (1.5,1), (75,55)

Level 1 (1, 0.75), (65,35)

“Thriftstore Apocalypse” and Oly – Thursday 8-3

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Warm-up

2 Rounds

In 90 seconds

Run 100m

AMRAP Inchworms w/ 3 Push Ups each time

 

Rest 30 seconds

 

In 90 seconds

Run 100m

AMRAP Muscle Snatches for quality

Rest 30 seconds

 

Accessory/Gymnastics

For Quality/Not for Time

10-8-6-4-2

Strict Pull-ups

Strict Handstand Push-ups

If not able to do strict HSPU, complete 5×3 Wallclimbs

 

WOD (20 mins)

5 Rounds

In 3 Minutes Complete

200m Run

10/7 Clapping Push-ups

Then AMRAP

Power Snatches (75,55)

Rest 1 Minute

 

Level 2- (65,45) Regular Push-ups

Level 1- (55,35) Regular Push-ups

ADV – 20lb vest

Olympic Lifting Class **6:00 Only**

CrossFit Benchmark: “Elizabeth” – Tuesday 8-1

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Warm-up

Run 400m, then:

Alternating Tabata

  1. L-Sit on Rings
  2. Air Squats

L2- Ring Support

L1- Plank Hold

 

 

Strength

Work up to Max Weight for the Complex:

1 Power Clean

1 Hang Squat Clean

1 Split Jerk

*Hands must stay on the barbell for the entire complex.

 

WOD (10 Minute Cap)

“Elizabeth”

21-15-9

Squat Clean (135,95)

Ring Dips

 

Level 2 (115,75)

Level 1 (95,45)

 

Ca$hout

1 Mile Run @75%

“All the Rave” and Oly – Monday 7-31

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Warm-up

EMOM 9

  1. 15/12 Cal Row
  2. 50’ OH Dumbbell Lunge (switch arms @ 25’)
  3. 7 Burpee Step Ups

Accessory

Man-makers

8-7-6-5

Climb in weight each set. No resting the DBs.

 

https://www.youtube.com/watch?v=iMNnvhg1JcM

 

WOD

50 Calorie Row

50 Weighted Dumbbell or KB Step-ups (50’s,35’s)

50 Pull-ups

50 Burpee Box Jumps

50 SA DB or KB Snatches (50,35)

 

Level 2- 40 Pull-ups (40,25)

Level 1- 30 Reps (30,15)

Olympic Lifting Class **4:00PM Only**