Monday – 4/19/21
A. 15-20 min overhead squat work
B. 15 EMOM of
5 power snatches (45/35)
Sunday – 4/18/21
Open Gym – schedule your 9am or 10am spot
Saturday – 4/17/21
Partner Relay WOD, for time, of:
100m Sled Pull (50/90)
60 Wall Balls
100m Sled Pull (50/90)
60 Abmat Sit-ups
100m Sled Pull (50/90)
60 KB Swings (53/35)
100m Sled Pull (50/90)
60 Pull-ups
100m Sled Pull (50/90)
60 Hip Extensions
100m Sled Pull (50/90)
60 Burpees
(You have to complete as a chipper from top to bottom (or bottom to top) and one person working at a time)
Friday – 4/16/21
Happy Birthday, Allison!!
A: 3×4 Deadlifts (warm-up weights)
3.3.3.2.2 Deadlifts (adding each round to a 2 rep max for the day)
B: 8 min AMRAP of:
100m Bag Carry
3x Complex of:
3 Sandbag Deadlifts
3 Sandbag Power Cleans
3 Sandbag Shoulder to Overhead
3 Sandbag Back Squat
Thursday – 4/15/21
A: 10 min EMOM of:
2 Cleans (use around 75% of 1 Rep Max)
B: 3 Rounds for Time of:
5 Front Squats (105/135)
10 Push-ups
10 Box Jumps
C: Coach Choice Stretching
Wednesday- 4/14/21
A: Wall-walk practice
B: 8 Rounds for Time of:
10 Dumbbell Ground to Overhead (25/35 – 5/5)
10 DB Overhead Squats (25/35 – 5/5)
10 Double DB Lunges (35/35)
10 DB Russian Twists
100m Double DB Farmer Carry (25/35)
Tuesday – 4/13/21
A. Back squats
3×4
3×3
3×2
B. Annie
Monday – 4/12/21
3 rounds of:
15 wall balls 14/20
5 pull-ups
Into 3 rounds of:
20 box jumps 20/24”
10 toes to bar
Into 1 round of:
40/50 cal row
50 Ab mat sit-ups
Saturday – 4/10/21
A: 12minutes to complete
2000m Row + Max Complex
(Complex: 1 Snatch Pull + 1 Power Snatch + 1 Hang Snatch)
B: 6 Rounds of 100m Hill Sprints
Friday – 4/9/21
30 Rounds for Time Of:
8 Double Unders
3 Box Jumps
1 Strict Pull-up
Thursday – 4/8/21
A: Jerk Clinic working in sets of 2
B: 10 min AMRAP (add one rep to each movement each round)
Round 1: 5 Push Presses, 5 Power Cleans, 5 Abmat Sit-ups
Round 2: 6 Push Presses, 6 Power Cleans, 6 Abmat Sit-ups
Round 3: 7 Push Presses, 7 Power Cleans, 7 Abmat Sit-ups
Etc for 10 minutes.
Wednesday – 4/7/21
A: 3×4, 3×3 Front Squats, Max reps drop set @ 50% of your weight for the day.
B: 10 minute EMOM of:
5 Wallballs
2 Burpees
Tuesday – 4/6/21
A: Toes-to-Bar Clinic
B: 2 Min AMRAP of Double Unders or Attempts
C: For Time:
400m Run
40 Toes-to-Bar
40 KB Clean and Press (20/20 – 26/35)
300m Run30 Knees-to-Elbows
30 KB Clean and Press (15/15 – 26/35)
200m Run
20 Hanging Knee Raises
20 KB Clean and Press (10/10 – 26/35)
100m Run
10 Lying Leg Raises
10 KB Clean and Press (5/5 – 26/35)
Monday – 4/5/21
20 min AMRAP
10 cal Row
10 KB swing
10 box step-up w/weights(2)
10 KB press (while holding 2nd weight in other hand)
10 Curtsy Lunges
Sunday – 4/4/21
Open Gym – We will only have 9am spots today, closing at 10am. Due to restrictions still in place, please remember to book your spot here
Saturday – 4/3/21
CrossFit Games Open 21.3 & 21.4
21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Time cap: 15 min.
95#/65#
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3
21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 min.
Friday – 4/2/21
5-min AMRAP
10 Cal Row
10 Med-ball Cleans
10 Russian Twist
Rest 1 min
7-min AMRAP
12 Cal Row
12 KB Swings
12 ABMAT Sit-ups
Rest 2 min
9-min AMRAP
14 Cal Row
14 Wall balls
14 Donkey Kicks
Thursday – 4/1/21
A: 5×5 Backsquats (moving up in weight each round)
B: 8min AMRAP of:
6 Push-ups
100m Sprint
15 Lunges
Wednesday – 3/31/21
A: EMOM for 10min perform:
2x 1Power Clean + 1 Jerk
B: EMOM for 10min perform:
100m Row + 3 Box Jumps
C: Tabata Overhead snatch hold (using one weight for all rounds with barbell)
Tuesday – 3/30/21
A: Pull-up Practice
B: 20-min AMRAP of:
3 Pull-ups
6 Push-ups
9 Deadlifts (95/135)
12 V-ups
15 Air Squats
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