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
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 […]
Hours 9-11am Saturday WOD = “When the Grinch stole CrossFit” Also, Open Gym (makeup WOD) and Weightlifting also available. Go Devils!
Skill 8 x 50m sprints Partner WOD 70 WB/ Planks 60 KBS/ rig active hang 50 WBSUs/ wall sits 40 Burpee box jumps 300 Singles (or 100 DU’s) 20 Tire Flips 10 Alternating wall climbs Cash out- sled push
Strength Back Squats 10-10-10-10 65% of 1RM WOD 1 5:00min AMRAP 12 Split Jumps 8 S2OH (135/95) Rest 2 min WOD 2 5:00min AMRAP 7 Pull ups 10 slam balls (20/10) Fitness WODS will be posted in the box Cash out– sled push 100m
Strength Cleans 3 @ warmup 3@ 70% 3@ 80% 3+@ 90% WL Snatch HP+ Hang Snatch+ OHS 5 sets WOD Performance 4RFT 400m run 15 WB (20/14)must be unbroken 10 Hang Cleans (135/95) Fitness 4RFT 400m Run 15 Air Squats 15 KBS
Warm up Group Dynamic team work drills Strength Bench Press 3-3-3-3-3 WOD 3 Rounds of… 1 min Row for Cals 1 min HRPU’s 1 min of DL (185/135/95) 1 min of Box Jumps (24/20) 1 min of T2B (scale= ring rows) Measure= total reps completed
Warm-up Group Dynamic drills Strength/ Skill Performance Front Squats 2-2-2-2-2 Fitness Goblet Squats 8-8-8-8-8 WOD Performance 15 Burpees, Then, 4 rounds of… 15 Thrusters (95/65) 20 sit-ups 30 DU’s Then, 15 Burpees Fitness 4 rounds of… 12 KB Thrusters 12 Sit-ups 50 Singles, Then 15 Burpees
Warm-up Agility Ladder Strength Performance Split Jerk 3-2-2-1-1-1… Fitness Single arm DB push press 10-10-10-10 WOD Performance 400m row 30 Pull-ups 30 KBS (62/35) 400m run 30 S2OH (135/95) 30 ring rows 400m row Fitness 400m row 20 Jumping Pull ups 20 KBS Run 200m 20 plate presses 20 ring rows
Strength Performance Cleans (squat) 5 @ warm up 5@ 65% 5@ 75% 5@ 80% 5+ @ 85% Fitness 15-15-15-15 KBS (Russian- Heavy) WOD Performance 10:00min EMOM style Complete 7 OHS (95/65) Every minute Remainder of time complete AMRAP of Slam balls (20/10) Measure=total slam balls. Fitness 10 Air Squats/ front squats instead of OHS Cash […]