April 1 - 4

Monday

Team WOD 0:00 - 10:00 (you go, I go) 30/20 cal bike 15 Shoulder to OH @ 135/95 2 min rest 12:00 - 22:00: 100 (total) Front Squats @ 135/95 *EMOM 4 synchro burpees 3 min rest 25:00 - 35:00 AMRAP (you go, I go) 2 KBS @50/35 + 20m shuttle sprint 4 KBS + 20m shuttle sprint 6 KBS + 20m shuttle sprint ...

Tuesday

Strict Press 3@ 70, 80, 90%

Accessory: 3x10 Floor Press

WOD: 3RFT

15 Push Press @ 115 30 Wallball 60 DU

Wednesday

WOD: 15 min AMRAP alternating 10-20-30-40 alt DB Snatch @ 50/35 5-10-15-20 burpee box jump-over 3 min rest 10 sec max burpees 10 sec rest 20 sec max burpees 20 sec rest 30 sec max burpees 30 sec rest 40 sec max burpees 40 sec rest 50 sec max burpees 50 sec rest 60 sec max burpees 60 sec rest

Thursday

Snatch: 5@ 65, 75, 85%

E2MOM (6 rounds): 6 Snatch-grip DL (increasing weight)

WOD: 11 min AMRAP 3-6-9-12...

hang Power Snatch @95/65 T2B

Friday

WOD: 15 min AMRAP

30 sec farmer's hold 10 KB bent row 12 box jump-over 10 HRPU 20/15 cal 3 min rest 15 min AMRAP 30 sec bottom up KB hold 15 KB front squat 15 abmat situp 20/15 cal

FUNdamentals class!!!

Hey there Tormentors! Classes are definitely growing, so as I have mentioned to some, I'd like to have a fundamentals class so that we can catch everyone up who is new to our classes (or anyone who might be thinking about participating). My goal with this is to spend just a couple of hours working with those who are less experienced with the fundamental movements so that coaches can focus on giving everyone an appropriate amount of attention during class times. So, here we go:

What: CrossFit FUN-damentals Class; movement instruction, along with a couple of shorter workouts, so that we can apply the knowledge
When: Saturday, March 30th
            Time: 1000-1200
Where: Goldner Fitness Center
Who: Anyone interested in functional fitness, anyone unfamiliar with CrossFit, or anyone who just wants a refresher 

Mar 25 - 29

Monday

Push Jerk 5 @65, 75, 85% then 10 rds, on the 30 sec 3 strict press 50-60% working weight

WOD: 6 RFT

10 DB Push Press @40/25 10 DB Front rack lunge steps 10 KBS @50/35 100m run

Tuesday

Skill: 5 Rounds, 40 sec work/20 sec rest min 1: HSPU min 2: T2B min 3: Ring Dips min 4: Pullups

WOD: 3 x 4min AMRAPs

AMRAP 4 min

5x pullups 5x HRPU 2min rest then AMRAP 4 min 10x abmat situps 10x air squats

2min rest then

AMRAP 4 min 5 jumping lunges (each leg) 5 burpee

Wednesday

Deadlift 5@65, 75, 85% then EMOM (5 Rds): A: 6-8 Hang P. Clean B: 5-6 each side Pistol

WOD: alt EMOM, 5 rds

min 1: 6 DL @225/155 min 2: 50 DU min 3: 15/12 cal min 4: 12 box jumps @ 24/20

Thursday

WOD: 'Lumberjack 20'

20 Deadlifts @ 275/185

Run 400m 20 KB swings @70/53 Run 400m 20 Overhead Squats @115/85 Run 400m 20 Burpees Run 400m 20 C2B Pullups Run 400m 20 Box jumps @24/20 Run 400m 20 DB Squat Cleans @45/30 Run 400m

Friday

Front Squat 3@70, 80, 90% then find your heaviest(ish) 'bear complex'

WOD: For Time:

250 wallballs *every time you break, 15/12 cal

Mar 18 - 22

Monday

Clean 5 @ 75%, 3@85%, 1+@95% then 4 rds EOMOM: 3x PAUSING (3-5 sec) F. Squat @ 70-75%

WOD: 4 rounds, on the 5 min

3 thruster @135/95 6 P. Clean 9 Deadlift 12 over-bar burpee 15 cal

Tuesday

WOD: 'Whitten'

5 RFT

22 kettlebell swings, 2 pood 22 box jumps, 24 inch box Run 400 meters 22 burpees 22 wall ball shots, 20 pound ball

Wednesday

OH Squat3@ 70, 80, 90% then 5 rds EOMOM 2x P. Snatch 2x heaving snatch balance

WOD: 21-15-9

Deadlift @225 OHS@115 cal

Thursday

5 Rounds min 1: pullup negatives (or kipping progression) min 2: pistol progression min 3: HS/HSPU progression

WOD: Teams of 2:

200 DU 100 cal 80 pullup 60 Power Clean 95/65 40 Front Squat 20 Push Press 10 Synchro burpees $$$400m run

Friday

19.5

Mar 11 - 15

Monday

Back squat 5@65, 75, 85%

then 4 rds EOMOM OHSx5 (increasing weight)

WOD: For Time

400m run 20x Burpee Box Jumps 400m run 15x Burpee Box Jumps 400m run 10x Burpee Box Jumps 400m run 5x Burpee Box Jumps

Tuesday

"Annie" For Time

50-40-30-20-10

Double Under

Abmat situps

then

Partner WOD 200 thrusters @ 45/35 100 DL @225/155 100 pullups 100 HRPU

Wednesday

Push Press 5 @65, 75, 85% then @50-60% 3x10 strict press

WOD: 3-6-9-12.... AMRAP 15:

KB Swing abmat situps Cal row pullups

Thursday

EMOM 5 rounds (8 min total) even: 6 'high' box jumps odd: 4-6 wall walks

WOD: 12 min: 30 sec on/off

min 1: Air Squat min 2: HSPU (HR Pushup) min 3: Box Jump @ 24/20 min 4: T2B

Friday

19.4

Mar 4 - 8

Monday

WOD: For Time, Teams of 2

$$ in: 800m run

80 Deadlifts @ 135/95

100 cal AB 60 P. Clean 75 Cal AB 40 Jerk 50 Cal AB 20 P. Snatch 25 Cal

then

5 Rds NFT

10 GHD situps

hamstring curls

Tuesday

Strict Press 5@65, 75, 85% then work up to heavy set of 5x Thrusters

WOD:'Fran'

21-15-9 Thrusters @95/65 Pullups

Wednesday

3 Rds, NFT 30 sec Hollow Hold 10 Hollow Rock 10 V-up then 3 Rds NFT 20 sec superman 10 superman rock 10 superman down-up

WOD: 20 min AMRAP for quality

bear crawl around Alpha rig 3-5 pullup negatives 5-10 strict dips 50 Double Under (or attempts)

Thursday

Snatch 5@75%, 3@85%, 1+@95% then reduce weight and 3 Power Snatch +3 OHS

WOD: 20 min EMOM

20 sec max cal

40 sec rest

Friday

19.3