Thankful Thursday 12-3
Skill
Headstands/ Handstands
WOD
13:00min AMRAP
Performance
200m Run
5 HSPU’s
6 Clean + Jerks (135/95)
Fitness
200m run
10 sec. Handstand hold
15 KBS
Archive for year: 2015
Weightlifting/ Yoga Wednesday 12-2
Warm-up
Burgener (Snatch) Warm-up
Strength
Snatch
3-3-3-3-3
Or
OHS
3-3-3-3-3
WOD
3RFT
21-Box Jumps/ Step ups
15-Ring Rows
9- DL (225/135)
Weightlifting
Front Squats
1-1-1-1-1
Cleans Pulls
2-2-2-2
Weightlifting/ Yoga Wednesday 12-2
Warm-up
Burgener (Snatch) Warm-up
Strength
Snatch
3-3-3-3-3
Or
OHS
3-3-3-3-3
WOD
3RFT
21-Box Jumps/ Step ups
15-Ring Rows
9- DL (225/135)
Weightlifting
Front Squats
1-1-1-1-1
Cleans Pulls
2-2-2-2
Terrific Tuesday 12-1
Strength/ Skill
Strict Press
5-5-5-5-5
WOD
Row 500m, then
10-9-8-7-6-5-4-3-2-1
WB
Burpees
Cashout– ME Dips 2 sets
Motivated Monday 11-30
Strength
DL
5-5-5-5-5
Increase weight every set
WOD
Performance
50 Front Squats (75/55)
100m MB run (20/14)
40 Sit-ups
100m MB Run
30 Pull-ups
100m MB Run
20 Power Cleans (135/95)
100m MB Run
10 T2B
100m MB Run
Fitness
50 air squats
100m run
40 sit-ups
100m run
30 box jump pull-ups
100m run
20 KBS
100m run
10 knees to waist
100m run
Black Friday 11-27
Strength
Cleans
5@ warm up
3 @ 65%
5 @ 75%
3 @ 85 %
1+ @ 95%
WOD
2 min ME cal Row
Rest 1 min
2 min ME WB
Rest 1 min
2 min ME Power Snatches (95/65)
Rest 1 min
2 min ME bear crawls (10m)
Cash out- sled push 100m
Turkey Day EVE 11-25
No Strength
WOD-“Filthy Fifty”
Scale- “Dirty Thirty”
Tanktop Tuesday 11-24
Group Warm Up
DU Practice
Strength
Performance
2 Snatch Balance + 1 OHS
5 sets- increase weight every set
Fitness
Plate OH Walking Lunges
12-12-12-12
WOD
Performance
50 DU buy in, then
10-9-8-7-6-5-4-3-2-1
Pull-ups
Front Squats (115/75)
Fitness
100 singles buy in, then
10-9-8-7-6-5-4-3-2-1
Assisted Pull-ups
Goblet Squats
Motivational Monday 11-23
Strength/ Skill
EMOM- until failure (death by clean complex) 13:00min time cap
First min- 1 hang power clean + 1 S2OH
2nd min- 2 hang power cleans+ 2 S2OH
3rd- 3 Hang Power Cleans + 3 S2OH
Performance (135/95)
Fitness– KBS + KB S2OH
WOD
12:00min AMRAP
Performance
5 DL (275/185)
6 Sprints (20m)
10 Ring Dips
Fitness
12:00min AMRAP
7 DL (95/65)
6 Sprints
10 HRPU’s
Cash out– 30 sit-ups for time
Group stretch
Saturday 11-21
Hours 9-11am
Saturday WOD = “When the Grinch stole CrossFit”
Also, Open Gym (makeup WOD) and Weightlifting also available.
Go Devils!
