Find your fittest self
Strength
Back Squat 3×1 ~ 90% then work up to 1RM if you have time remaining.
Beginners work up in sets of 3-5 to a moderately heavy weight.
WOD
AMRAP in 10 Minutes
5-10-15-20-25 …
Kettlebell Swings 24/16kg
Goblet Squats 24/16kg
Off Ramp WOD
AMRAP in 10 Minutes
5-10-15-20-25 …
Kettlebell Swings
Air Squats (to target)
WOD
For time
400M Run
then
21-15-9 of
Power Snatches 135/95lbs
Box Jumps 30/24″
then
400M Run
Off Ramp WOD
Work the same movements today but use an unloaded bar or a very light weight!
Strength
3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold
Then
3×5 Skin the Cats
Or
3×5 Knees to Elbows on Rings
3×5 Barbell Roll-Out
WOD
For time
10-1
Chest To Bar Pull-Ups
1-10
Dumbbell
Squat Clean Thrusters 40/30lbs
Off Ramp
10-1
Pull-Ups
1-10
Dumbbell Thrusters 40/30lbs
Strength
EMOM 16 Minutes
Odd 3 x Jerks ~ 50-60% of your 1RM
Even Max sustainable set of Toes To Bar/KTE
WOD
ARMAP in 12 Minutes
10 Deadlifts 115/75lbs
10 Push Press 115/75lbs
10 Lunges 115/75lbs
Skill
Front Squat 5×2 @ 80% of 1RM
If you’re new to squatting work up to a moderate weight in sets of 3-5
WOD
3 Rounds for time
10 Power Cleans 135/95lbs
20 2-Count Mountain Climbers
Off Ramp WOD
Be conservative when choosing your weight!
Strength
EMOM for 16 Minutes
Odd Max Sustainable Set of Strict Pull-Ups
Even Max Sustainable Set of Strict Push-ups
WOD
AMRAP in 10 Minutes of
30 Kettlebell Swings 24/16kg
60 Double Unders
Off Ramp WOD
AMRAP in 10 Minutes of
20 Kettlebell Swings
10 Double Unders or 60 Single Unders
As always, scale the weight and sets to a number that is manageable.
Strength
Squat Snatch:
Work up to 80% of your 1RM and make 3 Singles at that weight. Work up to a 1RM attempt if there is time remaining.
If you are new the the snatch work the following progression Power Snatch+Overhead Squat. Increase load when you can catch the bar in the squat. Start light and do 3 singles at each weight.
WOD
AMRAP 15 Minutes
21 Wall Ball 20/14lbs
15 Burpees
9 T2B
Off Ramp
AMRAP 15 Minutes
21 Air Squats toTarget
15 Burpees
9 Knees To Elbows
Strength
EMOM for 16 Minutes
Odd 3 x Hang Power Clean ~60-70% of 1RM Squat Clean
Even Max sustainable HSPU
WOD
5 Rounds for time
200M Run
10 Deadlift 225/155lbs
15 Box Jump 24/20″
Off Ramp WOD
3-5 Rounds of the same workout. Be very conservative with your deadlift weight!
WOD
“Josh”
for time
21 Overhead Squats 95/65lbs
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
Off Ramp WOD
If you’re new to CrossFit we’ll cut the volume and do smaller and more manageable sets.
3 Rounds for time
10 Overhead Squats
15 Pull-Ups
Skill
5 Max Sets of Muscle-Ups on the Bar or Rings
or
5 Max Sets of band or box assisted Muscle-Ups. Use a band that allows you to hit at least 2-3 reps.
WOD
For Time
200M Uneven Farmer Carry
90 Double Unders
30M Walking Lunge 115/75lbs
30 Jerks 115/75lbs
30M Walking Lunge 115/75lbs
90 Double Unders
200M Uneven Farmer Carry
Off Ramp WOD
We’re working the same movements but recommending that you go light with the lunges. Use an empty bar or just go with no weight at all.
200M Uneven Farmer Carry
10 Double Unders or 90 Single Unders
30M Walking Lunge 45/35lbs
30 Jerks 45/35lbs
30M Walking Lunge 45/35lbs
10 Double Unders or 90 Single Unders
200M Uneven Farmer Carry