TODAY’S WODS

Level I

15 mins Mobility work

Review movements for today’s WOD, then do it!

3 Rounds for reps of

1 min Tire Flip
1 min Burpees
1 min KB Swing
1 min Ring Row
1 min KTE

Rest 1 min between rounds

Level II

Warm-up: 5 Sets of 1 min Max Double Unders; rest 45 seconds between attempts

10 Min. Mobility *Focus on your trouble spots and dig in!!

WOD: AMRAP 10 MIN.

15 Burpees
10 Unbroken Wall Balls
100 Meter Farmers Carry 2/1.5

Rest 5 Min

AMRAP 10 MIN.
200 Meter Sprint
20 Wall Runs (total)
15 Russian KBS 2/1.5

BW & KB

Mobility:
15min trainer led mobility to upper hamstring/glute/upper quad.

Core:
4×20 Superman-heel touch
-conduct superman but finish movement with moving heel towards glute and reaching back with same side hand to touch heel (movement is designed to teach glutes and hamstrings to fire during hip extension)

WOD:
20min AMRAP

Line Drill/Shuttle Sprint
20 Box Jumps
10 Ring Rows

Trainer led cooldown&stretch.

SDPD

Shoulder and ankle Mobility 10 MIN.

3×100 Meter Farmer Carry 2/1.5; Rest 60 Seconds Between

Plank Hold 3xMax Hold; Rest 60 Seconds Between

For Time: 3 Rope Climbs
30 Ring Rows
30 Push ups
30 Wall Balls
3 Rope Climbs

WOMEN

10 Min of Mobility

Establish 1 RM Deadlift

3×3 Rope Climb

For Time: 15 GHD Situps
15 Back Extensions
400 Meter Run
200 Meter Farmer Carry 1.5
400 Meter Run
15 Back Extensions
15 GHD Situps

TODAY’S WODS

Ron

Level I

10 mins Handstand Practice

5 Rounds

5 Deadlifts (manageable weight) rx’d is (225/135#)
10 Burpees

Level II

Warm-up:  3 Sets of

1 Trip inch worm
20 Hip Extension
20 Air Squats
 

1)  15-20 Min. to Work up to a Heavy Single OHS (if MOBILITY keeps you from getting full range of motion, build up to a Heavy Front Squat.  That being said, FIX YOURSELF!!)

 2) WOD: For Time:

 100 Thrusters 100/70#

 *EMOM you must complete 5 HRPU

BW & KB

Mobility:
10min trainer led shoulder mobility.

Core:
TurkishGetUps
12 Weak Arm
4 Strong Arm
-Go light and focus on controlled technique and proper muscle recruitment

WOD:
3min work 1min rest for 4rds of:

15-KBS
10-KB Single Arm Push Press (alternating by set)

KB 2, 1.5, 1 depending on conditioning
Americano vs Ruski depending on skill proficiency
-choose KB weight that will allow for as much work as possible in each 4min set.

Trainer led cooldown & stretch.

GYMNASTICS

3×5 Depth Jumps

3×5 weighted Jumping Deck Squats

3×10 weighted Killers

Finish with 3×10 Leg Extensions

TODAY’S WODS

Level I

Skill: Hang Clean (3×3 – moderate weight, concentrate on technique)

Find max Box Jump

5 Rounds for time

10 Pull-Ups
15 Wall Ball
20 Sit-Ups

Rest 45 secs between rounds

Oh?!  What’s that?  We just did Wall Balls…hmmm…you don’t say.

Danielle getting it!

Level II

Warm-up: AMRAP 4 MIN
10 Wallballs
10 Ab-Mat Sit-ups

1) 15 Min. to Work up to Max Clean&Jerk for the Day

2) EMOM FOR 6 MIN
3 Front Squats @ 80% of 1RM C&J for the Day

3) a.) Weighted Pull-up 5×5; Rest 30 Seconds
b.) Wall Walks 5×3; Rest 60 Seconds

BODYWEIGHT & KB

Mobility:
15min trainer led mobility to upper/outer hip/upper outer glute.

Core:
1min total work of oblique crossover (go into front leaning rest/pushup position, tuck left knee towards right elbow, switch accordingly.

WOD:
5rds for time:

500m row
30 banded goodmornings
15 pullups
-cap time at 25min

Trainer led cooldown & stretch

Crouching tiger and hidden dragons

SDPD

AMRAP Double Unders x 5 for 1 min; rest 30 seconds between efforts

Skill: OHS

4 Rounds
400 Meter Run
15 Front Squat 95/65

Bloods and Crips united for one day in May…to CrossFit.

WOMEN

Skill: Pull-ups

Negatives 5×3

AMRAP  15 Min
10 Pistols
15 KBS 1pd
20 AbMat sit-ups
100 Meter Run