FRIDAY Sept 9th

WARM UP 

25 body rows (ring)

25 wall balls

WOD

Run 400m

21 squat cleans

Run 400m

15 squat cleans

Run 400m

9 squat cleans

FINISH

Stretch and roll out

THURSDAY Sept 8th

WARM UP

250 jump rope

WOD

AMRAP for 20 min

20 KB swings

Row 20 calories

FINISH

Max bench press

WEDNESDAY Sept 7th

WARM UP

Row 500m

WOD

"Fight Gone Body"

3 rounds for total reps 1 min each

Burpees

Pull ups

Push ups

Squats

Sit ups

Rest

FINISH

Meet a level 1 or level 2 skill

TUESDAY Sept 6th

WARM UP

50 Lunges

50 Mtn Climbers

WOD

"Crossfit Games Open"

AMRAP for 10 min

30 double unders (x3 singles)

15 power snatches

FINISH

Work on personal goal

MONDAY Sept 5th

WARM UP

Run 1/2 mile

WOD

"Blackjack 21"

21 push ups

1 sit up

20 push ups

2 sit ups

19 push ups

3 sit ups

18 push ups

4 sit ups

17 push ups

5 sit ups

16 push ups

6 sit ups

15 push ups

7 sit ups

14 push ups

8 sit ups

13 push ups

9 sit ups

12 push ups

10 sit ups

11 push ups

12 sit ups

All the way to 1 push up and 21 sit ups

FINISH

Run 1/2 mile

FRIDAY Sept 2

WARM UP

WOD

25 burpees

25 KB swings

"BW11" pg 84

2 rounds per set/2 min per set 

Max push ups

Max sit ups

Max flutter kicks

Max squats

FINISH

Stretch and roll out

THURSDAY Sept 1

WARM UP

Row 500m

WOD

"KING KONG" pg 84

3 rounds for time

1 deadlift 455/300

2 muscle ups

3 squat cleans 250/174

4 hspu

FINISH

Partner wall ball situps (with partner 100/without partner 50)

WEDNESDAY Aug 31

WARM UP 

50 sit ups

50 push ups

50 squats

WOD

"TOSH" pg 94

3 rounds for time

Run 100

Rest same duration

Run 200m

Rest same duration

Run 400m

FINISH

Max handstand pg 112

TUESDAY August 30

WARM UP

50 Mountain climbers

Run 400m

WOD

"HAMMER" pg 80

5 rounds

5 power clean

10 front squat

5 jerk

20 pullups

Rest 90 seconds each round for time

FINISH

Work on splits

MONDAY August 29

WARM UP

250 jump rope

50 situps

WOD

"GIVE ME TEN" pg 86

10 rounds for time

10 walking lunges

10 pushups

FINISH

Max reps Knees to elbows pg 113

FRIDAY August 26

WARM UP

25 KB swings

25 leg lifts

WOD

"Tire for Hire"

3 rounds for time

20m tire flip

500 m row

20 push ups

FINISH

Stretch and roll out

THURSDAY Aug 25

WARM UP

50 Squats

25 ring rows

WOD

  Run 1 mile

FINISH

Max pullups

WEDNESDAY Aug 24

WARM UP

Run 800m

WOD

"Fight Gone Bad"

3 rounds for time

1 minute per station

Wallball  20lb

Sumo deadlift high pull 75lb

Box jumps 20"

Push press 75lb

Row (calories)

FINISH

Work on goal

TUESDAY August 23

WARMUP

25 Push ups

25 weighted lunges m30lb w/20lb

WOD

"Flippin Tired"

Flip tires to the park

50 situps @ park

Flip tires back to the gym

50 situps in gym

FINISH

Max plank

MONDAY August 22

WARM UP

200 jump rope

50 situps

WOD

"Cindy"

AMRAP for 20 minutes

5 pull ups

10 push us

15 squats

FINISH

Row 500m

Friday August 19th

Warm Up

60 Squats

60 Situps

WOD

     "BWR5" (pg92)

5 Rounds For Time

10 ring dips

15 pullups

20 HSPU

Finish

STRETCH and roll out

Thursday August 18th

Warm up

50 Mountain climbers

20 Muscle Ups

WOD

"Run 20"

Run 200m 

Rest 30 seconds

AMRAP in 20 minutes

Finish

PR for Push Ups

Wednesday August 17th

Warm Up

30 leg lifts

25 wall balls

WOD

"Room Service"

20 Rounds For Time

5 Push ups

5 Squats

5 Situps

Finish

 400m run

Tuesday August 16th

Warm up

25 ring rows

250 jump rope

WOD


"EVA"


5 Rounds For Time
 

Run 800m

 

30 kettle bell swings

 

30 pullups

Finish

Pick one level 1 exercise for PR

Monday August 15th

Warm Up

Run 800m 

 WOD

3 Rounds for Time

30 Sit Ups

30 Double Unders

30 Hollow Rocks

Finish

500m row