WOD

WOD 2018-02-03T07:42:36+00:00

Weekly CrossFit Workouts: 7/16/18-7/22/18

Monday, 7/16/18:
In teams of 2
AMRAP 5
8 KB Thrusters (1 KB held in goblet position)
*switch every set of 8*
+
Every 1:30 x 12:00
3 Position Squat Clean
– Floor, Below Knee, Above Knee

Tuesday, 7/17/18:
5 sets:
DB Floor Press x 6 HEAVY into 12 LIGHT
rest 1:00
DB Bent Over Row HEAVY x 5 reps
rest 1:00
Beat Swings x 10-12 reps
rest 1:00
Strict Weighted Pull-Ups x 8-10 reps
rest 1:00
Hollow Hold x :30
rest 1:30

Wednesday, 7/18/18:
Tabata:
Sandbag Cleans 100/80
rest 1:00
Burpees
rest 1:00
Ski Erg Calories
rest 1:00
Goblet Squats 70/53

Thursday, 7/19/18:

Every 3:00 x 21:00
300m Run
15 HEAVY KB Swings

Friday, 7/20/18:
EMOM x 12
6 DB Hang Power Cleans AHAP
3 HIGH Box Jumps
+
3 sets:
Barbell Curls x Max reps to failure
into
Banded Pushdowns x Max reps to failure
rest 2:00 bt sets

Saturday, 7/21/18:
AMRAP 15
3 Bar Muscle Ups
9 Shoulder 2 Overhead 135/95
15 Burpees Over Bar

Sunday, 7/22/18:
Partner “Laredo”:
In Teams of 2:
6 RFT:
48 Air Squats
48 Pushups
48 Walking Lunge Steps
500m Run (together)
*Reps split however, except runs are done together*
**35 min cap**

 

**Please note: Workouts subject to change without notice.**

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Weekly BURN Workouts: 7/16/18-7/20/18

Monday, 7/16/18:
EMOM x 20
odd – 14/10 Calorie Row
even – 10 DB Squat Clean Thruster

Tuesday, 7/17/18:
5 sets:
DB Floor Press x 6 reps HEAVY into 12 LIGHT
rest :30
Barbell Bent Over Row x 12 reps
rest :30
Arch Hold x :20
rest :30
Strict Pull-Ups x 8-10 reps
rest :30
Hollow Hold x :20
rest 1:30

Wednesday, 7/18/18:
Tabata:
Medball Cleans
rest 1:00
Burpees
rest 1:00
Ski Erg Calories
rest 1:00
Goblet Squats

Thursday, 7/19/18:
Every 3:00 x 21:00
300m Run
20-25 Russian KB Swings
*all done outside*

Friday, 7/20/18:
EMOM x 10
7 DB Hang Power Cleans AHAP
7 Box Jumps
+
3 sets:
Barbell Curls x Max reps to failure
into
Banded Pushdowns x Max reps to failure
rest 2:00 bt sets

**Please note: workouts are subject to change without notice.**

Weekly CrossFit Workouts: 7/9/18-7/15/18

Monday, 7/9/18:
A. 3 sets:
Wall Squat (Squat Therapy x 10 reps (slow)
rest 1:00 bt sets
B. 3 sets:
Jumping Back Squat x reps @ 30% BW x 5 reps
rest 1:00
+
10-9-8-7-6-5-4-3-2-1
Back Squat 155/105
*10 Max Tuck Jumps after every set*
**Jumps need to be TNG each time**

Tuesday, 7/10/18:
AMRAP 12
300m Run
21 KB Swings 53/35
12 Pull-Ups
*focus is inhale nasal, exhale through mouth*
+
B. Single Arm KB Push Press x 8 reps into 100′ Waiter Carry
rest 1:00 bt arms x 4 sets

Wednesday, 7/11/18:
5 rounds:
1:00 Man Makers 50/35
1:00 Box Jumps 24/20
1:00 Assault Bike Calories
1:00 Rest

Thursday, 7/12/18:
EMOM x 10
Snatch x 1 Rep
Hang Snatch x 1 reps
*scale equals 4 sandbag over the shoulder throws*
+
AMRAP 5 (teams of 2)
Sandbag Clean & Jerk AHAP

Friday, 7/13/18:
For time:
5-10-15-20-25
DB Dumbbell or KB Deadlift (70/50)
*50 Double Unders after each set*
+
Core365
+
10 minute hamstring/hip mobility
(core 365 time permitting)

Saturday, 7/14/18:
EMOM x 15
min 1 – 15/12 Calorie Row
min 2 – 15/12 Thrusters 95/65
min 3 – 15 Bar Over Burpees

Sunday, 7/15/18:
30 min clock:
Partner A: 300m Run
Partner B: AMRAP: 10 KB Swings (53/35)+10 Goblet Squats + 10 Box Jumps (24/20)
*Partners switch when Partner A comes back from run*

Weekly BURN Workouts: 7/9/18-7/13/18

Monday, 7/9/18:
EMOM x 10
:25 Row Sprint
+
10-9-8-7-6-5-4-3-2-1
Goblet Squat
*50 single unders after each set*

Tuesday, 7/10/18:
AMRAP 12
300m Run
21 KB Swings
12 Pull-Ups
*fcous is inhale nasal, exhale through mouth*
+
B. Single Arm KB Push Press x 8 reps into 100′ Waiter Carry
rest 1:00 bt arms x 4 sets

Wednesday, 7/11/18:
5 rounds:
1:00 Man Makers
1:00 Box Jumps
1:00 Assault Bike Calories
1:00 Rest

Thursday, 7/12/18:
AMRAP 5
Ski Erg Cals x 6
DB Snatch Alt. x 18
Sit-Ups x 30
rest 2:00 x 3 sets

Friday, 7/13/18:
7 sets:
Westchester Fit Hill Sprint
rest/walk down the hill
+
Core 365

Weekly BURN Workouts: 7/2/18-7/6/18

Monday, 7/2/18:
A. Row 2000m
+
EMOM x 8
10 Goblet Squats @ controlled tempo
+
Core 365

Tuesday, 7/3/18:
EMOM x 21
minute 1 – :40 Burpee BJO
minute 2 – :40 Pull-Ups
mintue 3 – :40 DB Push Press

Wednesday, 7/4/18:
CLOSED

Thursday, 7/5/18:
AMRAP 10
5 Medball Rows
10 Medball Floor Press
15 Medball Squats
+
B. EMOM x 8
8 Alt. DB Snatch
8 Box Jumps

Friday, 7/6/18:
AMRAP 9
300m Run
21 American Swings
63 Double Unders
rest 2:00
AMRAP 9
50 Mountain Climbers
10 Push-Ups
20 Ab Mat Sit-Ups

Weekly CrossFit Workouts: 7/2/18-7/8/18

Monday, 7/2/18:
A. 750m Row TT
B. 200m Sandbag Carry
C. 200m Farmers Carry
D. EMOM x 6
Front Squat x 3 reps @ 50-55%

Tuesday, 7/3/18:
A. Push Jerk 5 x 5
rest 2:00
+
EMOM x 10
10 Burpee Box Jumps 24/20

Wednesday, 7/4/18:
Fourth of July WOD:
“Hotshots 19”
6 rounds:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
500m Run

Thursday, 7/5/18:
A. “Flow Work”
8 minute clock:
5 Medball/Sandbag Rows
10 Medball/Sandbag Floor Press
15 Medball/Sandbag Squats
B. EMOM x 8
4 Alt. DB Snatch (70/50)
4 HIGH Box Jumps (30/24)
C. Push-Ups
1:00 Push-Ups
1:00 Rest
1:00 Push-Ups
1:00 Rest
1:00 Push-Ups

Friday, 7/6/18:
A1. Single Leg KB Deadlift x 10/leg rest :30 bt sides
A2. Miniband Hip Thrusts x 20-24 reps rest 1:30 x 4 sets
+
12 minute clock:
300m Run
21 American KB Swings 53/35
63 Double Unders

Saturday, 7/7/18:
“Reverse Jackie”
For time:
30 Pull-Ups
50 Thrusters 45#
1000m Row
*2 heats, partner people up*

Sunday, 7/8/18:
AMRAP 5
5 Power Cleans 155/105
5 Lateral Burpees Over Bar
*partners switch every round*
rest 1 minute x 4 sets

7/1/2018

CrossFit WOD:
Teams of 2:
2 Rounds for time:
800m Run *together*
100 Pushups
50 DB Burpees(50/35)
100 weighted situps
50 DB Push Press (50/35)
*Work split however. Runs done together.*
*30 min cap*