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CrossFit Week of WODs 3.27.17

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“Leadership is a mindset that shifts from being a victim to creating results. Any one of us can demonstrate leadership in our work and within our lives.” -Robin S. Sharma

Monday 3/27/17

“C2 Cindy”
3 X 5 Min AMRAPs:

(Rest 5 Minutes Between AMRAPs)
2 Rounds Of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats

20 Box Jumps S(20/16) RX(24/20)
Then Max Cal Row in Remaining Time

*Scaled(Use a 4,8,12,16 Rep Scheme instead of the 5, 10, 15, 20)

WOD Tips:

-Today’s workout is an interval workout with a lot of rest between each interval.  For each AMRAP, you will be starting with 2 rounds of the pull ups, push ups, air squats, and box jumps.  These 2 rounds should take you about 3-4 minutes to complete.  In the remaining time, you will be doing a sprint on the rower to accumulate as many rounds as possible. 

-Since this is an all body-weight workout, you should go hard right from the beginning and try to hold your pace.  Aim to do all of your sets unbroken with little rest to transition between movements.  At the most, you can break up the pull ups and push ups into 2 sets.  If it’s any more than that, you will lose the intensity and stimulus of this workout. 


Tuesday 3/28/17


Strength/Skill Work:

8 Minutes to work up to a Heavy 5 Overhead Squat

8 Minutes to work up to a Heavy 4 Front Squat

8 Minutes to work up to a Heavy 3 Back Squat

8 Min AMRAP:

60 FT Plate Push S(35/25) RX(45/35)

30 FT Overhead Walking Lunges

10 Burpees to Plate

WOD Tips:

-Today is primarily a strength-focused day with squatting as the primary focus.  Depending on how you feel today, you can go heavy during the strength work or you can choose to focus more on technique.  Since most of you have gone through 5 tough week of the Open, you may not go too heavy for each movement. 

-We are starting with the toughest squat for most, the overhead squat, so you should be able to lift more weight as you progress to the front squats and then the back squats.  Aim to do about 4-5 sets for each movement in the 8 minute time frame. 

-Today’s AMRAP is a quick finisher to all the strength work of today.  You will be using your plate for the entire AMRAP.  We will be doing a new variation of a sled push where you will be pushing a plate on its own.  You will then do overhead walking lunges with the plate and immediately go into burpees where you will jump onto the plate each time.  This is a short AMRAP so the goal is to push a high intensity for all 8 minutes.


Wednesday 3/29/17

Strength/Skill Work:

Sled Pulls

“Beach Ready”

For Time: (22 Min Cap)

800 M Run S(600)

4 Rope Climbs S(2 RC)

30 DB Bench Press S(45/25) RX(60/35) RTG(70/45)

600 M Run S(400)

3 Rope Climbs S(2 RC)

20 DB Bench Press

400 M Run S(200)

2 Rope Climbs S(1 RC)

10 DB Bench Press

WOD Tips:

-Today’s workout is working some of our favorite beach muscles in preparation for Saturday’s beach workout.  Each round will start with a run and the runs will get shorter each time.  Try to keep a solid pace on the runs without blowing yourself up in the first 800.  In order to do the RX rope climbs, you should be able to do a rope climb every 20-30 seconds at the maximum.  For the bench press, choose a weight that you can do 15+ times in a row when fresh.  Try to increase the intensity and stay unbroken the last round as you get close to the finish. 


Thursday 3/30/17

“Bell Hop”

For Time:  (15 Min Cap)


Russian Kettlebell Swings S(44/35) RX(53/44) RTG(70/53)

Butterfly Sit Ups

Double Unders S(20-15-10-5 Dubs or 100-75-50-25 Singles)

For Time: (In teams of 3)

800 M Farmer’s Carry S(44/35) RX(53/44) RTG(70c+/53+)

WOD Tips:

-“Bell Hop” will be a nice cardio workout which we like to do on Thursdays to help recover from the beginning of the week and allow us to finish the week strong.  Choose a weight for the Russian KB Swings that you can do in 2-3 sets for the rounds of 40 and 30.  The butterfly sit ups will burn a little bit but try your best not to stop during each round.  The double unders should be the fastest of the 3 movements.  If the first round takes you more than a minute or so, consider scaling to half dubs instead. 

-As a burnout to the workout, we are going to do a team farmer’s carry to help build grip strength.  You will have one set of kettlebells per team and one person will always be carrying the bells while the other 2 are resting.  Challenge yourself with this since you will have a good amount of rest between turns.


Friday 3/31/17  

The Open is Over!  Regular Friday Schedule Resumes This Week!

Strength/Skill Work:  

10 Minutes to Work Up to a Moderately Heavy Single of Today’s “Steel Yard” Complex (1 DL + 1 HPC + 1 FS + 1 PJ + 1 Thruster)

“Steel Yard”
13 Min AMRAP:
15 Deadlifts S(95/65) RX(135/95)
12 Hang Power Cleans
9 Front Squats
6 Push Jerks
3 Thrusters

WOD Tips:

-Today is a barbell-focused day with a bunch of different movements.  We will be using the same complex for the strength/skill work as the WOD.  The goal with the strength/skill work is to get the nervous system geared up, get comfortable with a weight that is heavier than you plan to do in the WOD, and to get used to transitioning smoothly from movement to movement. 

-During “Steel Yard” the weight should be light for most of the movements.  When fresh, you should be able to do each movement unbroken with no issues.  As you get tired, still try to push yourself to stay unbroken with each movement and rest between movements.   The thrusters should be the hardest movement of the bunch. 


Saturday 4/1/17

  Beach WOD at Marcinski Park at 9:30 AM! 

BBQ Afterwards!  No Classes Today!  Open gym from 7-9 AM