WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Friday 7/3/20

Friday 7/3/20

Limited Equipment

AMRAP15
40 Double Unders
10 Single arm KB Squats – per 53/35
20 Barbell Upright Rows
20 Russian KB Swings 53/35

Accessory: 3 Sets
5 Pistols or Cossack Squat – per leg
30 second Seated Straddle Stretch
10 Prone Y raises

Goal is 4 + Rounds

Prone Y Raise

https://www.youtube.com/watch?v=w1AWGKubE5U

No Equipment
AMRAP15
40 Double Unders
20 Air Squats
20 Odd Object Upright Rows
10 Broad Jumps

Accessory: 3 Sets
5 Pistols or Cossack Squat – per leg
30 second Seated Straddle Stretch
10 Prone Y raises

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Thursday 7/2/20

Thursday 7/2/20

Limited Equipment

2 Sets:
4 Minutes to Complete
400m Sprint

4 Minutes to Complete
Accumulate 90 sec Hollow Hold

4 Minutes to Complete
20 Heavy DB Snatch – alt

4 Minutes to Complete
Accumulate 90 sec HS Hold or Walk Practice

*No rest bwtn sections/sets*

Workout flow is 4 minutes to complete 400m Sprint, rest
remaining time. Then 4 min to accumulate 2 minute hollow hold.
After finishing the 4 minutes of complete 2 min HS Walk Practice,
the next set begins

Sprint is 90 – 100%, Push the pace and scale if taking over 2 minutes

DB Snatch should be a challenging weight, test yourself!

No Equipment

2 Sets:
4 Minutes to Complete
400m Sprint

4 Minutes to Complete
Accumulate 2 minute Hollow Hold

4 Minutes to Complete
40 – 50 Push ups

4 Minutes to Complete
Accumulate 2 min of HS Walk Practice

*No rest bwtn sections/sets*

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Wednesday 7/1/20

Wednesday 7/1/20

Limited Equipment

Strength: EMOM x 12

Even – 2 FR Reverse Lunges + 2 Push Press
Odd – 2 Hang Power Clean + 2 Front Squats

*Complete 2 Lunges on one side before switching*

Rest 3 minutes

Strength: EMOM x 10

10 Bent Over Plate Rows 45/35
Max Overhead Plate Lunges – alt

For Part 1, weight should be the same for both minutes
and each minute should take 15 – 30 sec

For Part 2, both movements are completed in the same minute
Bent over row should take 10 – 20 sec

No Equipment
Strength:

EMOM x 12

Even – 30 sec HS Hold
Odd – 10 – 15 Air Squats

Rest 3 minutes

Strength: EMOM x 10
10 Odd Object Rows
Max Overhead Lunges or Jumping Lunges – alt

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Tuesday 6/30/20

Tuesday 6/30/20

Limited Equipment

“Quick Feet”
12 Minute Clock:

1 Mile run
Max Burpee Box Jumps in remaining time 24/20

Accessory: 3 Sets
10 Lateral Medball Slams – alt
5 Jefferson Curls
20 Single Leg V-ups – alt
30 sec Shoulder Extension Stretch

– This workout is a benchmark from another Crossfit gym
where the record number of reps is 69, so chase that score!

– Scale the run if going to go over 10 minutes

Shoulder Extension Stretch
https://www.youtube.com/watch?v=ihUAbG0e8zw

No Equipment

“Quick Feet”
12 Minute Clock:

1 Mile run
Max Burpees

Accessory: 3 Sets
20 Russian Twists
5 Jefferson Curls
20 Single Leg V-ups – alt
30 sec Shoulder Extension Stretch

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Monday 6/29/20

Monday 6/29/20

Limited Equipment

From 0:00 – 10:00 Complete
24 – 18 – 12
Cal Row

8 – 6 – 4
Squat Snatch 135/95

*7 min cap*

From 10:00 – 20:00 Complete
30 – 24 – 18
Cal Row

10 – 8 – 6
Overhead Squat 135/95

7 min cap is to allow decent recovery between each section

Squat Snatch should be quick singles or 2 – 3 reps unbroken

Overhead Squat section goal is unbroken

For the Row, ladies can scale to following if desired
Part 1 – 18 – 14 – 12
Part 2 – 24 – 18 – 12

No Equipment

From 0:00 – 10:00 Complete
3 Rounds
200m Run
20 Odd Object Snatch

*7 min cap*

From 10:00 – 20:00 Complete
200m Run
20 Jumping or Goblet Squats

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Saturday 6/27/20

Saturday 6/27/20

EMOM 8
18/14 Cal Row
– cals should take between :40-:45 in beginning rounds

Rest 4:00

AMRAP 15
20 Air Squats
15 V-ups
10 Push Ups

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Friday 6/26/20

Friday 6/26/20

21-15-9
Overhead Squats (155/105)
Box Jump Overs

Immediately into…

1 Mile Run

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Wednesday 6/24/20

Wednesday 6/24/20

For Time [25:00 Cap]
50/40 Cal Row
40 Alternating DB Squat Cleans (50/35)
30 Single DB Box Step Overs
40 Strict Hanstand Push Ups
30 Single DB Box Step Overs
40 Double DB Squat Cleans
50/40 Cal Row

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Tuesday 6/23/20

Tuesday 6/23/20

AMRAP 5
Max Hang Power Snatches @ 65% of 1RM

Rest 2:00

AMRAP 10
8 Power Snatches (95/65)
10 Push Press
25 Double Unders

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Thursday 6/25/20

Thursday 6/25/20

EMOM 10
*To be peformed in the same minute:
5 Lateral Burpees Over Bar 1 Power Clean + 1 Front Squat + 1 S2OH
– Set should take ~:30 to complete – use 65-75% of 1RM Clean and Jerk

Rest 5:00

5 RFT
200m Run
15 Deadlifts (same weight from above)

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