Saturday WOD

Warm up

7 minutes of BURPEES !

Workout

Death by bar only squats

When you can’t complete anymore reps you must do 5 push ups on the minute until 30 minutes time cap.

1 rep on minute one
2 reps on minute 2
3 reps on minute 3
4 on 4
Etc……
Til you die.

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Friday HIIT 10/17/14

Warmup
– scorpions
– lying leg swings
– seated leg swings
– inchworms
– hip mobility circuit

Workout
– 10 seconds Dumbbell clean and jerks
– 2 Turf Runs
– 15 seconds Dumbbell clean and jerks
– 4 Turf Runs
– 20 seconds Dumbbell clean and jerks
– 6 Turf Runs
– 25 seconds Dumbbell clean and jerks
– 8 Turf Runs
– 30 seconds Dumbbell clean and jerks
– 10 Turf Runs
– 35 seconds Dumbbell clean and jerks
– 12 Turf Runs
– 40 seconds Dumbbell clean and jerks
– 14 Turf Runs
– 45 seconds Dumbbell clean and jerks
– 16 Turf Runs
– 50 seconds Dumbbell clean and jerks
– 18 Turf Runs
– 55 seconds Dumbbell clean and jerks
-20 Turf Runs
– 60 seconds Dumbbell clean and jerks

Friday WOD 10-17

Row 1000 Meters
Deadlift, 20 Repetitions
100 Squats

Rest up to 7:00 then,

Row 500 Meters
Deadlift, 10 Repetitions
50 Squats

Note: Prescribed weight is up to 185lb. for men and 135lb. for women. Squats are gymnastic.

The goal is to go all out on first round and rest and then complete second round in less time than the first round row.

Thursday WOD 10-16

Every Minute On The Minute (EMOM) For 20:00
1 Power Clean and 3 Front Squats
10 Toes To Bar

Note: On “Even” minutes one partner will do one Power Clean to the Rack Position followed by three Front Squats. The other partner will complete 10 Toes to bar.

The goal should be a 5 Repetition Max (5 rm)

(185/115)

Wining Wednesday

Warm up:

Med ball circuit
-butterfly sit-up
-Mountain Climber
-Russian twist
-up-downs

Repeat 3 rounds :20/:10

Then:

Tabata:

5 minute time clock running

Complete 200 meter run
15 squats
15 push-up

“Time leftover is rest , earn your rest ”

Complete 4 rounds

TUESDAY WOD 10-14

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Lateral Bar Over Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Lateral Bar Over Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Lateral Bar Over Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight.

CrossFit – CrossFit Kids – CrossFit HiiT- Speed and Sports Performance