Programming: Week of April 8th – 13th, 2019


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Programming: Week of April 8th – 13th, 2019

Monday, April 8th, 2019

BE SURE TO WEAR OR BRING LONG SOCKS TODAY!!
We are doing Rope Climbs as a Strength

Warm Up: 300m Run/Jog/Sprint/Walk
2 Rounds of
50 ft lunge,
50 ft broad jump,
50 ft Side lunge (1 RIGHT 1 Left)

Strength: Sled Pull & Rope climb & Sled Push

WOD: 12 Min AMRAP
10 Single Arm Kettlebell Overhead Walking Lunges, 53/35 lbs
20 Goblet Squats, 53/35 lbs
30 AbMat Sit-ups

 

Tuesday, April 9th, 2019

Warm Up
:  Line drills

Strength:
Shoulder press
10-10-10-10-10

Renegade Row between:
3-3-3-3 (L&R =1)

WOD:  4X 2 Min AMRAP
200m Run remaining time AMREP of
Alternating Dumbbell Hang Clean & Jerk 70/50
2 min rest. Important want full effort each round

Wednesday, April, 10th, 2019

Warm Up
:  Core work
8-10min core grinder

Filthy Fifty Set Up

WOD: “Filthy Fifty”
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees-to-elbows
50 Push Press, 45/35 lbs
50 Back Extensions
 50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders

Thursday, April 11th, 2019

Warm Up
: Tabata x 4 of Each w 30 sec rest between
Calorie Row
Contralateral Limb Raise (Dead Bugs)
Mule Kicks
Plank Balance


Strength: 12 Min Alternating EMOM
7 Deadlifts, 60% 1RM
3 Medicine Ball Pull-ups, 20/14 lbs

WOD: For time
21 Deadlifts, 135/95 lbs
15 Lateral Burpee Over Bars
9 Pull-ups
-- then --
15 Power Cleans, 135/95 lbs
12 Burpees
6 Chest-to-bar Pull-ups
-- then –
9 Push Jerks, 135/95 lbs
6 Hand Release Push-ups
3 Bar Muscle-ups


Friday, April 12th, 2019

Warm Up:
3 Rounds of
200 M Run
10 Push Ups
10 Sit Ups

Strength: Bench Press 1 Rep Max

WOD: 3 min AMRAP x 3 Cycles
15/12 Row Calories
10/10 Toes-to-bars
5/5 Devil Press, 50/35 lbs

Rest 1 min between each cycle.

For each cycle restart the AMRAP


Saturday, April 13th, 2019

Friends & Family CrossFit WOD: 20 Min AMRAP
5 Burpees
10 Box Jumps, 24/20 in
15 Air Squats
2 Dumbbell Snatches, 50/35 lbs

 

 



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