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Action required! We are using new apps for class check-in/payment and programming:
Partner WOD – 3 rounds for reps (each round is 12 minutes long)
Minute 1&2 – Row for Cal
Minute 3&4 – KB Swing (53/35)
Minute 5&6 – Box Jumps
Minute 7&8 – Push-ups
Minute 9&10 – V-ups
Minute 11&12 – DB Pull-throughs
* One partner works at a time.
**Each partner works 1 minute on each movement, for reps
For Time:
1 Pull-up – 3 Dips – 100m Run
2 Pull-ups – 3 Dips – 100m Run
3 Pull-ups – 3 Dips – 100m Run
4 Pull-ups – 3 Dips – 100m Run
5 Pull-ups – 3 Dips – 100m Run
6 Pull-ups – 3 Dips – 100m Run
7 Pull-ups – 3 Dips – 100m Run
8 Pull-ups – 3 Dips – 100m Run
9 Pull-ups – 3 Dips – 100m Run
10 Pull-ups – 3 Dips – 100m Run
“Karen”
150 Wall Balls for time
6 Rounds For Time and Load:
250m Row
5 Power Cleans (add weight to power cleans each round)
Rest 2 minutes between rounds
A: Back Squats 5×5 @ 75% of 1RM
B: 6 Rounds For Time of:
6 KB/DB Front Squats (26/25 – 44/45)
Farmer Carry to No Parking Sign and back
6 KB Swings (53/35)
A: “Megan”
21-15-9 reps for time of:
• Burpees
• KB Swings (53/35)
• Double-Unders
B: 12 EMOM of:
2 Power Snatches + 2 Overhead Squats (Build weight to a weight that still allows for good movement/form – no need to max out)
CrossFit Total
The CrossFit Total consists of three lifts: shoulder press, back squat, deadlift. Athletes get three attempts at each lift.
For Time:
50 Sit-ups
50 Double Unders
5 Clean and Jerks (135/95)
40 Sit-ups
40 Double Unders
4 Clean and Jerks (135/95)
30 Sit-ups
30 Double Unders
3 Clean and Jerks (135/95)
20 Sit-ups
20 Double Unders
2 Clean and Jerks (135/95)
10 Sit-ups
10 Double Unders
1 Clean and Jerks (135/95)
A: 2×5 @ 65% then 3×5 @ 55% of 1RM Deadlift
B: For Time:
1 Push-up – 10 weighted step-ups (35/25)
2 Push-ups – 9 weighted step-ups (35/25)
3 Push-ups – 8 weighted step-ups (35/25)
4 Push-ups – 7 weighted step-ups (35/25)
5 Push-ups – 6 weighted step-ups (35/25)
6 Push-ups – 5 weighted step-ups (35/25)
7 Push-ups – 4 weighted step-ups (35/25)
8 Push-ups – 3 weighted step-ups (35/25)
9 Push-ups – 2 weighted step-ups (35/25)
10 Push-ups – 1 weighted step-up (35/25)
A: 12 minute EMOM of: 2 power cleans @55% of your 1RM.
B: 3 Rounds of:
500m Row
10 Pull-ups
For time:
400m Run
40 Wall Balls (20/14 – 10/9)
300m Run
30 Toes to Bar
200m Run
20 Push Presses (85/55)
100m Run
10 Overhead Squats (85/55)
A: 5×5 Back Squat @ 70% of 1 RM
B: 4 Rounds for time of:
100m Over/Under Carry (35s/25s)
25 Kettlebell (53/35)
200m Row Sprint
1 min rest
Partner WOD For Time:
Alternate each round – one partner works at a time
P1: Run 400m
P2: Run 400m
P1: Run 400m
P2: Run 400m
P1: Run 400m
P2: Run 400m
P1: Run 400m
P2: Run 400m
P1: 100m Weighted Sprint (Sandbag)
P2: 100m Weighted Sprint (Sandbag)
P1: 100m Weighted Sprint (Sandbag)
P2: 100m Weighted Sprint (Sandbag)
P1: 100m Weighted Sprint (Sandbag)
P2: 100m Weighted Sprint (Sandbag)
P1: 100 Double Unders (2:1)
P2: 100 Double Unders (2:1)
P1: 100 Double Unders (2:1)
P2: 100 Double Unders (2:1)
P1: 800m Run
P2: 800m Run
12 minute AMRAP of: (you are adding weight every round)
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Double Unders
2 Push Presses (35/45 – 45/55 – 55/65 – 65/75 – 75/85, etc)
20 Air Squats
8 Rounds for time of:
4 Deadlifts (135/95)
4 Cleans (Power okay – 135/95)
8 Pull-ups
8 Burpees
Rest 1 minute
A: 5×5 Back Squat @ 65% of 1 RM
B: 4 Rounds for time of:
100m Farmer Carries (45/25)
25 Wall Balls (9/10 – 14/20)
100m Sprint
1 min rest
A: 6×7 Floor Press add weight each round
B: 21-15-9
Overhead Sit-ups
Kettlebell Swings (62/44)
Nancy
Five rounds for time:
400-meter run
15 overhead squats (95/65)
Happy Birthday, Anni!!
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