Find your fittest self
Strength
EMOM FOR 10 Minutes
Max Set of Strict Pull-Ups
Max Set of Strict Push-Ups
If you are on the bands use a band that gets you into the 3-5 range for a max set and go all out each round! Do the strictest push up you are able to do.
WOD
For time
20 Power Cleans 135/95lbs
400M Run
10 Power Cleans 135/95lbs
400M Run
20 Power Cleans 135/95lbs
Off Ramp WOD
For time
15 Power Cleans
400M Run
10 Power Cleans
400M Run
5 Power Cleans
WOD
Row 2K
Then
10 Rounds
15 Sit-Ups
15 Kettlebell Swings 24/16kg
Off Ramp WOD
Scale this workout by the weight of your kettlebell and total volume during the second part.
Row 2K
Then
5 Rounds
15 Sit-Ups
15 Kettlebell Swings
WOD
AMRAP in 20 Minutes
5 CTB Pull-Ups
10 Burpee
15 Wall Ball Shots 20/14lbs 10/9′
Off Ramp WOD
3-5 Rounds For Time
5 Pull-Ups
10 Burpee
15 Wall Ball Shots
20 Minute Time Cap
Skill
AMRAP in 10 Minutes
5-10-15-20-25-30 … of
Unbroken Double Unders.
Start with a set of 5 and add 5 every round. The rope must stop moving between rounds. The highest round you complete is your score.
If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …
WOD
AMRAP in 8 Minutes
5 Squat Cleans 135/95lbs
10 Jerks 135/95lbs
Off Ramp WOD
AMRAP in 8 Minutes
5 Front Squats
10 Jerks
Be sure to choose a weight light enough to do your first 10 Jerks unbroken!
Skill
3 x Through Each
Max Effort Support Hold on the rings.
15 Second Hollow Rocks
15 Second Superman Hold
If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.
WOD
5 Rounds for Time
9 Deadlift 225/155lbs
12 Push-Ups
15 Box Jump 24/20″
Off Ramp WOD
3-5 Rounds for Time
9 Deadlift
12 Push-Ups
15 Box Jump
Remember to set your back and maintain posture for every deadlift that you do. If your form starts to falter you’ve gone too heavy!
Strength
Back Squat 3×5 ~ 70-75%
Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight. Focus on keeping your knees tracking over your feet while keeping your torso upright and pushing back on the bar.
WOD
AMRAP in 12 Minutes
2-4-6-8-10-12 …
Alternating Kettlebell Clean & Jerk 24/16kg
Goblet Style Weighted Lunge Step 24/16kg
Burpee Jump To Plate
Off Ramp WOD
AMRAP in 12 Minutes
2-4-6-8-10-12 …
Alternating Kettlebell Clean & Jerk 24/16kg
Bodyweight Lunges
Burpee Jump To Plate
[creativ_alertbox icon=”” colour=”red” custom_colour=””]The 5:30PM class tonight is dedicated to weightlifting! Regular CrossFit classes are 4:45PM and 6:30PM![/creativ_alertbox]
Strength
8×3 Weighted Pull-Ups
Perform 8 sets of 3 weighted pull-ups. Keep the load the same for all 8 sets. If you are working on the bands use a band that has you working near maximal effort in the 1-3 rep range.
WOD
EMOM for 10 Minutes
Odd Thrusters 95/65lbs
Even Toes-To-Bar
Your score is your total number of reps completed.
Off Ramp WOD
EMOM for 10 Minutes
Odd Goblet Squats
Even Knees To Elbows, Knee Tucks or Sit-Ups
Strength
E2MOM for 14 Minutes
3 Hang Power Cleans ~ 70-75% of 1RM
Work up to around 70-75% of your 1RM Clean and perform 3 reps at that weight for 7 sets. New lifters should start with a moderate weight and work on catching the bar with elbows up and in a partial squat. You should be dropping lower with each rep as you get fatigued. Add weight if the progression is going well.
WOD
5 Rounds For Time
21 Kettlebell Swings 24/16kg
7 Handstand Push-ups
Off Ramp WOD
5 Rounds For Time
21 Kettlebell Swings
10 Push-Ups, Pike Push-Ups or Dumbbell Push-Press
HSPU can be very challenging! First you’ll need a baseline level of strength. If knocking out a set of push-ups is tough you should start there for this workout. Alternatively do Dumbbell Push-Press or Pike Push-Ups if you are ready to work on your overhead strength.
WOD
3 Rounds For Time
15 Overhead Squats 135/95lbs
21 Box Jumps 30/24″
400M Run
Off Ramp WOD
Scale this workout about by load and box height! Challenge yourself with the overhead squat but use a weight you can move through the squat with the bar pressed out and over your feet. Your feet should be flat and you should be able to draw a line from the bar to your feet through the entire range of motion. The overhead squat takes a lot of joint mobility!