Mix It Up

WU
Coach Led 10 min
Strength
3x5 Push Jerk
WOD
Mix It up
8 rounds AQAP
5 Burpees
5 PJ @155
10 DU (attempts count)
10 Abmat Situps
PWOD
Handstand Hold Against Wall ALAP

RAWR

WU
3x8 CFWU
Inch worm across gym
Crab walk across gym
Strength
3x3 FS bar, 35%, 50%
Then
In 10 min Find max front squat
WOD
"RAWR"
10 Rounds
Sprint Row 100 m
Rest 1 min between each sprint

Vicious Cycle

WU
Length of gym
Forward Rolls
Backward rolls
Cartwheels left and right
Hold skin the cat 2 min total
Hold bridge 2 min total
Strength
5x5 front squat @ 80%
WOD
25 min AMRAP
Run 10 lengths of gym
40 Wallballs 20/14
10 Lengths of gym
30 Pushups
10 lengths
20 KB Snatches 2/1.5
10 Lengths
10 Walking Lunges with bar held overhead l&r leg = 1 rep
PWOD
Stretch


Vicious Cycle

What's a thruster?

WU
2x15 CFWU
SKILL
Cart wheels 2x LH 2X RH length of gym.
WOD
3 rounds AQAP
12 Thrusters 95/65
15 GHD Back Ext
5 Handstand Pushups
15 GHD Situps
PWOD
Roll back front

One Two Three Etc...

The CrossFit Open is coming soon! Have you registered?
WU
2x10 CFWU
Strength
5x3 DL
Work your way to a 3 rep max
WOD
20 min AMRAP
"One, Two, Three Etc."
Ascending ladder.
Start with 1 rep of each then 2 reps etc.
DL Bodyweight
KB Snatch 1.5/1 L&R
Burpee Box Jump 30/24
Jingle Jangle
PWOD
Mobilize

2 2 20 2 2

WU
AC 10 min
Strength
3x5 BS @ 75%
WOD
2, 2, 20, 2, 2
2 min sprawls
2 min Double unders
20 calorie row
2 min Slamball 20/10
2 min KBS 1/.5
PWOD
Tabata
Arm only Wallballs 20/14

Core!

WU
2x10 CFWU
Strength
1x20 Bench Press@85%
WOD
Core!
7 Rounds AQAP
3 Wall Walks
15 V Sit
PWOD
Mobilize

'Not So Nice Girls'

WU
AC 10 min
Strength
3x3 PP behind head snatch grip @75%
3x3 OHS @75%
WOD
"Not So Nice Girls"
5 Rounds Cindy
5 Pullups
10 Pushups
15 Air Squats
1 Round Barbara
10 Pullups
20 Pushups
30 Abmat Situps
40 Air Squats
.5 Grace
15 Clean and Jerks @135#
PWOD
Stretch

Test

Test

Andy P P Andy

WU
1 x15 CFWU T2B instead of pullups
Then
20 from bottom of squat
Jump AHAP
THEN
100 DU
WOD
Andy P/P Andy
Row 500m
40 Squats
30 Abmat Situps
20 Pushups
10 Pullups
Rest 1 min
Then
10 Pullups
20 Pushups
30 Abmat Situps
40 Squats
Row 500m
PWOD
Mobilize

WU
AC 10 min
Skill
Work on T2B
WOD
"Wally Cleany Snatchy"
One round AQAP
Weight is the same for all movements
30 Wallballs 20/14
30 Deadlifts
30 Wallballs 20/14
20 Clean and Jerks
30 Wallballs 20/14
10 Snatches
PWOD
Roll out

Trusta Thrusta

WU 2x10 CFWU
Strength
EMOM 8 min
3 Cleans @135/95
WOD
Trusta Thrusta
20 Thrusters 95/65
Row 500m
30 GHD Situps
Row 500 m
30 HRPU
Row 500m
20 SDHP
Row 500m
PWOD stretch

Russian Farmer

WU
SLOW ROW m500
Then
Sprint row AFAP
REST 1 min between each
100m
250m
49ers
Strength
3,3,3 OHS 65%75%85%
WOD
KB Farmers Walk
8 lengths of gym
1 Rope Climb
7 lengths
1 Climb
6
1
5
1
Etc
All the way to 1 and 1
PWOD
Stretch

Cindy X 3

WU
AC 10 min
Strength
3x3 Snatch Balance 75%
WOD
Cindy X 3
AMRAP 20 min
10 pullups
15 pushups
30 Air Squats
15 Pull UPS
25 pushups
45 AS
20
35
60
25
45
75
35
55
90
PWOD
Stretch

Fight Gone Bad

WU
AC 10 min
WOD
"Fight Gone Bad"
Wall-balls 20/14
Sumo-deadlift High-pulls 75/45
Box Jumps 20/16
Push Presses 75/45
Row

This WOD has 3 rounds. Do 1 minute of each workout for each round (clock does not stop while moving to the next workout). There is a 1 minute resting period in between rounds. Count up your reps for a total score. (When rowing, burning one calorie is equivalent to 1 rep)
PWOD
Roll out/Stretch

Fight Gone Bad

WU
AC 10 min
WOD
"Fight Gone Bad"
Wall-balls 20/14
Sumo-deadlift High-pulls 75/45
Box Jumps 20/16
Push Presses 75/45
Row

This WOD has 3 rounds. Do 1 minute of each workout for each round (clock does not stop while moving to the next workout). There is a 1 minute resting period in between rounds. Count up your reps for a total score. (When rowing, burning one calorie is equivalent to 1 rep)
PWOD
Roll out/Stretch

Tabata This Annie

WU
AC 10 min
Strength
5x5 Hang Power Clean @75%
WOD
Tabata 20 sec on 10 sec rest x 8 cycles each of
Squats
Pushups
Slamball
Rest 1 min then
"Annie"
50,40,30,20,10
Double Unders
Abmat Situps
Score = Annie time - total Slamballs in seconds.

Filthy Fifty

WU
Row 500m
Arm circles front back big small
Leg swings
WOD
"Filthy Fifty"
1 round AQAP
50 Box Jumps 24/20
50 Jumping Pull-ups
50 Kettlebell Swings 1/.5
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45/33
50 Back Extensions
50 Wall-balls 20/14 lbs
50 Burpees
50 Double-unders
Scale for Kimmie with the following
max 25 reps
2 plates for NJ
8 lb KB FOR KBS
12 LB bar PP
alternating superman for back ext
30 Min time cap for scaled

Jump Over What?

WU
AC with 2 Sets of 15 Back Ext
Strength
5x5 BS @75%
WOD
3 Rounds AQAP
2 Rope Climbs 15'
10 Walking Lunges 75/45 bar in the rack
10 Burpee Bar Jump Over Box Jumps 20"or 4,45#plates stacked
Set your bar down in front of your box. (Do a Burpee then jump over your bar then onto the box or plates in two quick jumps then off the other side then back on the box and over the bar =1 rep.)
PWOD
Stretch

Happy New Year! USA Weightlifting Prep

WU
500m slow row
3 Rounds Cindy AQAP
Work your way through the following progressions for the Clean and Snatch. Use the following equipment in order to perform 3 of each move in the sequence listed. No med ball work for the snatch. All are full squat.
PVC or Stick
Med ball 20/14
Empty bar 45/33
Moves:
High Hang Clean
Hang Clean
Full Clean
Overhead Squat
Snatch Balance
High Hang Snatch
Hang Snatch
Snatch
WOD
1,1,1,1,1
Work your way to a heavy Clean
Then
1,1,1,1,1
Work your way to a heavy Snatch
Rest 1 min between attempts
PWOD
Roll out