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 Ring Dips
Fitness
12:00min AMRAP
7 DL (95/65)
6 Sprints
10 HRPU’s
Cash out– 30 sit-ups for time
Group stretch
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 out- 10 Dragon Flys + 20 Back Ext.
