Jumping Pull-ups

Strength:

Back Squat 3x5 @ 75% of 1RM

WOD:

5RFT

• 200m run
• 10 Jumping Pull-Ups
• 10 Weighted Sit-Ups (35#/25#)

Farmer's Carries

Strength:

Power Clean 3-3-3-3-3

WOD:

4 RFT

• 25 burpees
• 100m farmers carry (AHAP)

Hammer Time

Strength:

3x5 Strict Press

WOD:

5 RFT

• 20 sledgehammer swings
• 50m run
• 10 tire jumps

Push Jerk

Strength:

Push Jerk

WOD:

10 RFT

• 3 deadlifts @ 75% of 1RM
• 5 ploy push-ups
• 7 banded good-mornings (red/blue)

White Board 17/02 - 21/02

keep swinging

Strength:

Front Squat 3 OTMEM for 7 min @ 75% of 3RM (11 Feb)

WOD:

5 rounds

• 1 min to complete 30 kettlebell swings (24kg/16kg)
• 1 min rest

There is a 1,000 meter row penalty for each round that you do not complete 30 kb swings.

CrossFit Total

CrossFit Total

1RM Backsquat

1RM Press

1RM Deadlift

pull-ups

Strength:

Max effort pull-ups x 3

WOD:

Team Row

Teams of 2 row 2000 meter switching every 250m.

• 1st member rows 250m
• 2nd member 10 wall balls (20#/14#) then rest

hump day

Strength:

Press 3x3 @ 85% or 1 RM

WOD:

8RFT

•10 renegade rows

•20 Russian twist

•100m sprint

slamming and jumping

Strength:

Backsquat 5x5 @ 75% of 1RM


WOD:

OTMEM for 12 min

• 5 slam balls (15k/9k)
• 5 box jumps (24"/18")
• max effort double unders

___________________________________

post name and total double unders to board

push, pull, and run

Strength:

Deadlift 1 OTMEM for 14 minuts

WOD:

12min AMRAP

• 5 push press (75#/55#)
• 10 pull-ups
• 200m run

_____________________________

post name & rounds + reps to board

White Board 10 Feb - 14 Feb

Valentine's Day Massacre

WOD:

Partner WOD

Men

50 kettlebell swings (24kg)
40 burpees
30 wall balls (20#)
30 weighted sit-ups (35#)
40 thrusters (45#)
500m run

Women

500m run
40 thrusters (35#)
30 weighted sit-ups (25#)
30 wall balls (14#)
40 burpees
50 kettlebell swings (16kg)

Team may not progress to the next movement until both partners are finished with their reps. (i.e. Man can not move to pull-ups if woman is still doing KBS.)  Time is called when both partners have completed their entire ladder.

post name and time to board

one minute at a time

Strength:

Backsquat 5x3 @ 80 - 85% of 5RM

WOD:

4 rounds of

• 1:00 max effort push press (75#/55#)
• 1:00 max effort russian twist (35#/25#)
• 1:00 max effort calorie row
• 1:00 rest

________________________________

post name and total reps to white board

Weighted roll-ups, Burpees, Walking Lunges

Strength:

Deadlift 1 OTMEM for 13 minutes

WOD:

12min AMRAP

• 3 weighted roll-ups (35#/25#)
• 9 burpees
• 12 overhead walking lunges (35#/25#)

_________________________________

post name, rounds & reps to white board

Box Jumps, Hand-release Push-ups, Kettlebell Swings

Strength:

Front Squat 3RM

WOD:

10min AMRAP

• 10 box jumps (24"/18")
• 10 hand- release push ups
• 10 KB swings (24k/16k)

__________________________________

post name weight & rounds+reps to board

Run & Ball Slams

Strength:

Deadlifts 1 OTMEM for 12 minutes (same weight as last week)

WOD:

OTMEM for 15 minutes

• 50m run
• 7 ball slams (15k/9k)

let's pull

Skill/Strength:

Cleans - work to AHAP

WOD:

Team of 3 - 5k row switching every 250m

___________________________
post names & time to white board

Not Fran

Strength:

Deadlift 1 OTMEM for 11 minutes @ same weight as Monday

WOD:

21-15-9

• Thursters (95#/65#)
• Over-the-bar bar facing burpees

____________________________

post name and time to white board

Run, Box Jump, Plank Hold

Strength:

Backsquat 3x5 @ 80% of 1RM

WOD:

10min AMRAP

• 200m run
• 10 box jumps
• 30 sec. plank hold

_________________________________

post name rounds and reps to white board

Pull-ups, Sit-ups, Double Unders

Strength:

Press 5-5-5-5-5 (increasing weight)

WOD:

5RFT

• 5 strict pull-ups
• 20 sit-ups
• 50 double unders

____________________________

post name and time to white board

Prowler

Strength:

Deadlift 1 OTMEM for 10 min (add 5/10lbs)

WOD:

8min AMRAP

• 25m Partner Prowler Shuttle & Sprint 

White Board 27 Jan - 31 Jan