April 29 - May 3

Monday

Front Squat 5-5-5-5-5

accessory: RDL 3x10

WOD: 3 Rounds; 40sec on/20 off

Thruster @ 135/95 Slam Ball @50/30

2 min rest

3 rounds; 40 on/20 off Thruster @ 115/85

slam ball

2 min rest

3 rounds; 40 on/20 off Thruster @ 95/65 slam ball

Tuesday

alternating Tabata (12 min) A: Lateral box jumps B: plyo lunge C: T2B

WOD: 5 RFT

40 DU 10 Pullups 40 DU 10 Box jump @ 24/20

Wednesday

Push Jerk Complex 6 rounds, on the 2 min 2 Push Jerk +1 Split Jerk

WOD: 6 RFT

12 DB Snatch @ 50/35 30 sec plank 12 Single arm DB Push Press 30 sec plank

Thursday

bulgarian split squats 5x10 (each leg)

WOD: Partner 25 min AMRAP

10 rounds 8 Wallball @20/14 4 Power clean @135/95 then 10 rounds 8 burpees 4 thrusters then 10 rounds 8 T2B 4 Squat Clean

Friday

Snatch 5-4-3-2-1-1-1

WOD: For Time

$$$1k row

30-20-10 Hang Power Snatch @ 75/55 Wallballs

Saturday

April 22 - 26

Monday

Push Press

5-4-3-2-1-1-1

WOD: 15 min AMRAP

50 burpees

then

3 rounds:

15 Push Press @ 115/85

50 Double Under

then as many burpees as possible with time remaining

Tuesday

Strict T2B

10-9-8-7-6-5-4-3-2-1

ring dips

1-2-3-4-5-6-7-8-9-10

WOD: 'Annie' on the Run*

50-40-30-20-10

Double Unders

abmat situps

*400m run after each round

Wednesday

EMOM 5 rounds 40 sec on/20 sec off

A: pistol 

B: low box jumps

WOD: 3RFT

20 pullups

20 DB box step-over

20 renegade rows

20 air squats

Thursday

Deadlift: on the 2 min: 

10-8-6-4-2

WOD: 'DT'

5 RFT

12 Deadlift @155/105

9 Hang Clean

6 Push Jerk

Friday

WOD: Teams of two, for time:

10,000/8,000 m row*

one partner must hold 225/185# deadlift while other accumulates meters on rower

April 15 - 19

Monday

EOMOM: 6 rounds

Thruster x5 (increasing)

WOD: 10 min AMRAP

15 abmat situps

12 over-bar burpee

9 thrusters @ 115/85

Tuesday

20 min to find a heavy complex:

3 power snatch + 2 OHS 

WOD: 4 rounds

400m run

20 box jumps @24/20

15 T2B

10 squat snatch @95/65

Wednesday

EMOM: 3 rounds 30 sec on/off

min1: HSPU

min2: pullups

min3: box jumps

WOD: 21-18-15-12-9-6-3

Ring dips

Deadlift @ 185/135

Thursday

Clean and Jerk
5-4-3-2-1-1-1

WOD: 20 min AMRAP

500m row

30 wallballs @20/14

25 KBS @50/35

20 Power Clean & Jerk @ 95/65

15 KB Snatch

Friday

WOD: For Time, in teams of 2

400m run

100 Db Cleans

400m run

80 sit ups

400m run

60 Db Front Squat

400m run

40 pull ups

400 m run

20 HSPU

400m run

10 Db thrusters

April 8 - 12

Monday

Back Squat 3 @70-80-90% in between back squat sets, working on eccentric HSPU movement

WOD: For Time

3-6-9-12-15 Hang Squat Clean @135/95 HSPU

Tuesday

Tabata Core (9 min)

A: hollow rock

B: Russian twist

C: Superman

Partner WOD $$$ 800m run 10 rds; you go, I go 8 T2B 4 DL 225/155 10 cal

Wednesday

Push Press 3@70,80,90%

3x10 DB bent over row

WOD: 3x 7 min AMRAP; 2:00 rest between each round

30 DU 20 DB P. Clean @40/30 10 DB Thruster 5 Cal

Thursday

5x EMOM

A: 6 pistols each leg

B: 6-8 strict pullups (weighted)

WOD: For Time

1k row then 10 rds: 10 wallball @ 20/14 10 HRPU 20 situps then 1k row

Friday

Power Clean 5@65,75,85% 3x10 Deadlift

WOD: EMOM 25 min

min1: 15/12 cal min2: 10x KBS @70/50 min3: 15x T2B min4: 2 cluster@165/105 min5: rest

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