WOD - Class Programming
Friday, June 19
announcements
Sunday session this week: Strength Session w/ Coach Heather
Heavy Day
rx
For load:
Back squat
5-5-5-5-5
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
Same as Rx’d
Score: Load
Skill Work
Post-workout finisher
AMRAP 1:
Max-reps back squat
– Use 80% of today’s heaviest set for 5 reps.
– Bar stays on the athlete’s back for the full minute.
Thursday, June 18
announcements
Sunday session this week: Strength Session w/ Coach Heather
rx
Every 3:00 for 8 rounds:
250-m row
5 box jumps (24/30 in)
– Record the time for each round.
Score: Total time
intermediate
Every 3:00 for 8 rounds:
200-m row
5 box jumps (20/24 in)
– Record the time for each round.
Score: Total time
beginner
Every 3:00 for 8 rounds:
100-m row
5 box jumps (12/12 in)
– Record the time for each round.
Score: Total time
Skill Work
Post-workout skill
On a 10:00 clock:
Handstand work and/or candlestick progression
Wednesday, June 17
“Gwen”
rx
For load:
15-12-9 clean and jerks
– Perform all unbroken touch-and-go reps.
– No time limit; rest as needed between sets.
Score: Load
intermediate
Same as Rx’d
Score: Load
beginner
For load:
15-12-9 hang clean to overhead
– No time limit; rest as needed between sets.
Score: Load
Skill Work
Pre-workout strength
On a 12:00 clock:
Work up to a moderately heavy set of 10 clean and jerks
Tuesday, June 16
announcements
Thanks to everyone who came out and attended our potluck. We had an awesome turnout and such a great spread of food! So grateful for our community and for all of you.
It’s getting hotter and sweatier around the gym. This is a reminder to please wipe down your equipment after use, so it’s clean and ready for the next athlete. Thanks!
rx
5 rounds for time:
800-m run
50 air squats
20 GHD sit-ups or 30 AbMat sit-ups
Score: Total time
intermediate
4 rounds for time:
800-m run
50 air squats
15 GHD sit-ups to parallel or 30 AbMat sit-ups
Score: Total time
beginner
3 rounds for time:
400-m run
20 air squats
15 AbMat sit-ups
Score: Total time
Skill Work
Rest, stretch, recover.
Monday, June 15
announcements
Thanks to everyone who came out and attended our potluck. We had an awesome turnout and such a great spread of food! So grateful for our community and for all of you.
It’s getting hotter and sweatier around the gym. This is a reminder to please wipe down your equipment after use, so it’s clean and ready for the next athlete. Thanks!
rx
10-9-8-7-6-5-4-3-2-1 reps for time:
Bench presses
Chest-to-bar pull-ups
– Bench press body weight.
Score: Total time
intermediate
For time:
10-9-8-7-6-5-4-3-2-1
Bench presses
5-5-4-4-3-3-2-2-1-1
Chest-to-bar pull-ups
– Bench press 3/4 body weight.
Score: Total time
beginner
8-7-6-5-4-3-2-1-1-1reps for time:
Bench presses (35/45 lb)
Ring rows
Score: Total time
Skill Work
Post-workout finisher
3 sets:
Max-rep push-ups
– Rest 1:00 between efforts.
– Any pause at the top or the bottom of a rep ends the set.
Sunday, June 14
Endurance Session
AMRAP 30
400m Plate Carry (45/35)
500m Row
10 Candlesticks (3-count descent per rep)
Saturday, June 13
rx
AMRAP 20 with a partner:
50 double-unders
1 devils press (35/50 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform 50 double-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
intermediate
AMRAP 20 with a partner:
:30 double-unders
1 devils press (20/35 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform double-under attempts at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
beginner
AMRAP 20 with a partner:
50 single-unders
1 devils press (15/20 lb)
2 devils presses
3 devils presses
2 devils presses
1 devils presses
– Both partners perform single-unders at the same time. Then partner A performs 1 devils press, partner B performs 1 devils press, partner A performs 2 devils presses, partner B performs 2 devils presses, and so on. After going back down the ladder, partners perform 50 double-unders.
Skill Work
Post-workout:
1 set:
200-m double-DB front rack walk
50 hip extensions
– Use the same DBs from the workout.
Friday, June 12
Partner 2012 CrossFit Regional Team Event 2
rx
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (135/225 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing. Reset the monitor.
– Score is the time it takes for both athletes to complete the workout.
Score: Total time
intermediate
For time with a partner:
1,000-m row
25 alternating single-leg squats
15 hang power cleans (105/155 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.
Score: Total time
beginner
For time with a partner:
750-m row
25 alternating reverse lunges
15 DB hang power cleans (10/20 lb)
– As soon as Partner 1 exits the rower, Partner 2 begins rowing.
– Score is the time it takes for both athletes to complete the workout.
Score: Total time
Skill Work
Pre-workout strength
On a 10:00 clock:
8-6-4-2
Hang power cleans
– As the repetitions decrease, increase the load.
– Build to heavier than workout weight.
Thursday, June 11
announcements
Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!
rebuild day!
Warm-Up
3 Sets
5 Dumbbell RDL 3030
5 Single Arm Cuban Press/arm slow
5 Burpee High Jump
15sec Row Acceleration (increase pace every 5sec)
rest as needed
Strength
A1) Segmented Snatch Grip Deadlift - 3 Pauses:
3131; 6-8reps; rest 75sec x 3 (use lifting straps)
A2) Barbell Z Press: 3021; 8-10reps; rest 75sec
x 3 sets
B1) Split Stance Dumbbell Romanian Deadlift:
3110; 6-8/leg; rest 75sec x 3 sets
B2) Seated Alternating Dumbbell Arnold Press:
2111; 8-10/arm; rest 75sec x 3 sets
Conditioning
C) 5min AMRAP: 1-2-3-4-5-6....
DB Bench Press 65/45lbs
*5 Cal Row between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Wall Walks
*20 Double Unders between each set
rest 2mins
5min AMRAP: 1-2-3-4-5-6....
Strict Toes to Bar
*5 Cal Assault Bike between each set
Wednesday, June 10
announcements
Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!
rx
6 rounds, each for time:
400-m run
– Rest 1:30 between rounds.
– Log each round; score is total run time.
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
4 rounds, each for time:
200-m run
– Rest 2:00 between rounds.
– Log each round; score is total run time.
Score: Total time
Skill Work
Post-workout accessory
3 rounds:
:30 Chinese back plank
:30 side plank, right
:30 plank on the elbows
:30 side plank, left
Tuesday, June 9
announcements
Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!
“NarF”
(backward “Fran”)
rx
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (65/95 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Score: Total time
intermediate
On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters (55/75 lb)
In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.
Score: Total time
beginner
On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (35/45 lb)
Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.
Score: Total time
Skill Work
Pre-workout threshold rest test
1 round:
7 pull-ups
:05 rest
5 pull-ups
:05 rest
7 thrusters
:05 rest
5 thrusters
– Use workout variations.
– Focus on speed and quality of movement
Monday, June 8
announcements
Congrats to our May Committed Club crew! This is a list of those that hit 12 or more sessions during the month.
Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!
rx
In teams of 4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.
Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (48/48 in)
– Share the work as desired.
– Weight vest optional.
Score: Total time
intermediate
In teams of 4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.
Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (40/40 in)
– Share the work as desired.
Score: Total time
beginner
In teams of 4:
1:00 max-cal air bike, each athlete
– Rest 2:00 between athletes.
– Each athlete has one attempt to accumulate as many calories as possible in 1:00.
Rest 5:00
AMRAP 10 with a partner:
Burpee box get-overs (20/20 in)
– Share the work as desired.
Score: Total time
Skill Work
Pre-workout skill:
Box get-over practice
Sunday, June 7
Olympic Weightlifting/Strength Session
Snatch Warm-Up/Skill
Snatch
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
If time,
Bench press
10-8-8-6-6
Saturday, June 6
announcements
Sunday session this week: Olympic Weightlifting w/ Coach Heather.
rx
AMRAP 25 with a partner:
1,600-m run
50 Curtis-P complexes (55/75 lb)
1,000/1,200-m row
In remaining time, if any, accumulate max reps hand-release push-ups.
– One partner works at a time on the run, complexes, row, and push-ups.
– Both partners perform 4 burpees at the TOP of each minute during the Curtis-P complexes.
Score: Total time
intermediate
AMRAP 25 with a partner:
1,600-m run
50 Curtis-P complexes (45/55 lb)
800/1,000-m row
In remaining time, if any, accumulate max reps hand-release push-ups.
– One partner works at a time on the run, complexes, row, and push-ups.
– Both partners perform 3 burpees at the TOP of each minute during the Curtis-P complexes.
Score: Total time
beginner
For time with a partner:
800-m run
30 Curtis-P complexes (35/45 lb)
600/800-m row
60 push-ups
– One partner works at a time on the run, complexes, row, and push-ups.
– Both partners perform 2 burpees at the TOP of each minute during the Curtis-P complexes.
Score: Total time
Friday, June 5
announcements
Sunday session this week: Olympic Weightlifting w/ Coach Heather.
rx
For time:
6 rope climbs (15/15 ft)
6 DB farmers carry shuttles (50/70 lb)
21 DB deadlifts (50/70 lb)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Score: Total time
intermediate
For time:
4 rope climbs (12/12 ft)
4 DB farmers carry shuttles (35/50 lb)
21 DB deadlifts (35/50 lb)
21-cal bike
3 rope climbs
3 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Score: Total time
beginner
For time:
3 lying pull-to-stands
3 DB farmers carry shuttles (15/25 lb)
15 DB deadlifts (15/25 lb)
15-cal bike
2 lying pull-to-stands
2 DB farmers carry shuttles
12 DB deadlifts
12-cal bike
1 lying pull-to-stands
1 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.
Score: Total time
Skill Work
Rest, stretch, recover.
Thursday, June 4
announcements
Sunday session this week: Olympic Weightlifting w/ Coach Heather. Sunday schedule this month is below:
6/6: Oly Lifting
6/13: Endurance w/Meg
6/20: Strength Session w/Heather
6/27: ReBuild w/Meg
rx
3 rounds for time:
30 wall-ball shots (14/20 lb)
90 double-unders
Score: Total time
intermediate
3 rounds for time:
30 wall-ball shots (10/14 lb)
45 double-unders
Score: Total time
beginner
3 rounds for time:
15 wall-ball shots (10/14 lb)
90 single-unders
Score: Total time
Skill Work
Pre-workout skill
4 rounds:
:10 heavy or high wall-ball shots
:20 rest
:10 triple-unders
:20 rest
– Use a 20/30-lb ball or throw to a 10/11-ft target.
Wednesday, June 3
announcements
Sunday session this week: Olympic Weightlifting w/ Coach Heather. Sunday schedule this month is below:
6/6: Oly Lifting
6/13: Endurance w/Meg
6/20: Strength Session w/Heather
6/27: ReBuild w/Meg
rx
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (105/155 lb)
intermediate
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (65/95 lb)
beginner
AMRAP 7:
1-2-3-4-5, etc.
Ring rows
Push presses (35/45 lb)
Skill Work
Pre-workout strength
Every 3:00 x 5 sets:
5 push presses
– Build in load.
Tuesday, June 2
rx
For time:
1,000-m run
200-m row
800-m run
400-m row
600-m run
600-m row
400-m run
800-m row
200-m run
1,000-m row
Score: Total time
intermediate
Same as Rx’d
Score: Total time
beginner
For time:
800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row
Score: Total time
Skill Work
Rest, stretch, recover.
Monday, June 1
rx
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (20/24 in)
9 squat cleans (95/135 lb)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
intermediate
4 x AMRAP 3:
21 AbMat sit-ups
15 box jump-overs (16/20 in)
9 squat cleans (65/95 lb)
Max toes-to-bars in remaining time
– Rest 3:00 between AMRAPs.
beginner
4 x AMRAP 3:
12 AbMat sit-ups
9 box jump-overs (12/16 in)
6 squat cleans (35/45 lb)
Max plank hold in remaining time
– Rest 3:00 between AMRAPs.
– Every :05 of plank hold is 1 rep.
Skill Work
Rest, stretch, recover.
Sunday, May 31
announcements
Our community potluck is scheduled for Saturday, June 13. If you’re planning on going, please RSVP HERE. Thanks!
Warmup:
10m Skater Band Walk
10 light Goblet Squats
10 Ring Row
Strength:
A1) Front Rack Drop Lunge: 30X0; 16-20reps
alternating legs; rest 75sec x 3 Sets
A2) Supinated Strict Pull Up: 2011; 8-10reps; rest
75sec x 3 sets
B1) Dual KB Rack Squat: 2111; 8-10reps; rest 75sec x
3 sets
B2) Incline Bench DB Prone Row: 30X1; 8-12reps;
rest 75sec x 3 sets
WOD
9 min AMRAP
3 Burpees
5 Lunges/leg
7 Box Jump Step Down
9 Ring Rows