Strength: Every 2 minutes for 14 minutes (7sets)
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Shoulder to Overhead
Increase weight each set
WOD: For Time
10 KB Snatch (Right Arm) 53/35
10 KB Snatch (Left Arm)
10 KB Thrusters (Both arms)
then..9 then..8 All the way down to 1
L2: 35/25
L1: 25/18
Mobility: Calves
WOD: For Time
60/50 Cal Row, Bike or Ski
50 Box Jumps 24/20
40 Wall Balls 20/14
30 Toes to Bar
1,000m Run (School st loop)
30 Toes to Bar
40 Wall Balls
50 Box Jumps
60/50 Cal Row, Bike or Ski
Mobility: Chest Opening
Strength:
Superset
(1)Bench Press
3-3-3-3-3
(2)Bent Over Row
5-5-5-5
WOD: 3RFT
20 Front Rack Lunges 115/75
15 Ring Dips
L2: 95/65
L1: 75/55, 10 Ring Dips
Strength: In 15 minutes complete, Back Squat
3 Sets of 10 reps @ 65% of your 1RM
WOD: AMRAP 5
5 Power Cleans 155/105
30 Double-Unders
Rest 3 minutes
AMRAP 5
5 Chest to Bar Pull-ups
5 Shoulder to Overhead 155/105
Rest 3 minutes
AMRAP 10
2 Clean + Jerks155/105
6 Pull-ups
20 Double-Unders
L3: 135/95
L2: 115/75, 15/10 DU, Chin over Bar
L1: 95/65, 60/40 Singles, Chin over Bar
Strength: Every 2 minutes for 10 minutes (5sets)
1 Push Press + 2 Push Jerks Climbing
WOD: EMOM 21
Min 1: 12/10 Cal Bike, Row or Ski
Min 2: 45 Double-Unders
Min 3: 10 Burpees
L3: 30 Double-Unders
L2: 10/7 Calories, 25 Double-Unders, 8 Burpees
L1: 9/6 Calories, 80 Singles, 7 Burpees
SWEAT: In Teams of 2 get as far as possible in 30 minutes…
100 Wall Balls 20/14
100 KB Swings 70/53
800m Run
80 AbMat Sit-ups
60 Pull-ups
60 Bar Over Burpees
40 Power Cleans 115/75
40 Push Jerks
20 Power Snatches
20 Muscle-ups
If you finish this go through again at half the reps. So 50,50,40,40 and so on..
@Chalk
L3: 53/35, 95/65
L2: 35/25, 75/55
L1: 25/18, 65/45
Skill: Pistols
EMOM 8: 8 Pistols (slow and controlled)
We will discuss scaling options in class.
Strength: Bench Press
5-5-3-3-2-2-1-1-1
WOD: AMRAP 9
21 Deadlifts 135/95
9 Thrusters
L3: 115/75
L2: 95/65
L1: 75/55
Warm-up: Every 90 seconds for 3 rounds
5 Bar-Over Burpees
6 V-Ups
7 Hang Power Snatch (empty bar)
Strength: 3 Sets
Single-Leg Deadlift 6-8 reps per leg
Rest 60 seconds
Barbell Glute Bridges 6-8 reps
Rest 60 seconds
Side Plank x 0:45 per side
Rest 60 seconds
WOD: 10 RFT (15 min cap)
5 Bar-Over Burpees
6 Toes to Bar
7 Power Snatches 75/55
L2: 65/45
L1: 55/35
Strength: Every 3 minutes for 15 minutes: Back Squat x 3 reps @ 75% +5-10lbs
-Then one set of 20 reps unbroken (add 5-10lbs from last weeks weight)
WOD: For Time
50/35 Cal Bike or 60/40 Cal Row
50 Pull-ups
100 FT Walking Lunges with KB or DB in each Hand
L2: Banded Pull-ups
L1: 25 Banded Pull-ups or Ring Rows
Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!
Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd. You will need to send before and after pictures to Coach Will at will@crossfitforcefield.com in addition Coach Will will take measurements this week for those that have already signed up!
Non-members are allowed to join for $25!
There will be one winner!
** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!
Accessory Work: 3 Sets
12 Front Raises
12 Lateral Raises
20 Band Pull parts
20-30 Handstand Hold
Strength: Every 2 minutes for 10 minutes (5sets)
1 Push Press + 2 Push Jerks Climbing
WOD: 5RFT
50 Double-Unders
12 Alt. DB Snatches 50/35
L3: 45/30
L2: 35/20
L1: 25/15
Skill: Muscle-ups or MU progressions
WOD: 0:00-10:00
AMRAP 10
5/3 Bar Muscle-ups (Scaled to 10/6 C2B Pull-ups or chin over bar)
10 KB Swings 53/35
14 Goblet Squats
10:00-20:00
Build to one heavy Hang Squat Clean
20:00-30:00
AMRAP 10
12/8 Cal Bike or 15/12 Cal Row
10 KB Swings
14 Goblet Lunges
L2: 35/25
L1: 25/18
SWEAT: In teams of 2-3, For Time
1,000m Run
120 Double-unders
90 Power Cleans 95/65
60 Box Step-Overs with DB 50/35
1,000m Run
120 Double-unders
90 Power Cleans 95/65
60 Box Step-Overs with DB
1,000m Run
Only one member of the team may work at a time, and no member may begin the next movement until the team has complete the preceding.
Warm-up: EMOM 6 - Grab your partner!
1) 12 Burpees
2) 20 jumping Lunges
3) 0:30 L-Sit on Ring
Strength: Every 3 minutes for 15 minutes: Back Squat x 3 reps @ 75%
-Then one set of 20 reps unbroken (add 5-10lbs from last weeks weight)
WOD: In Teams of 2, 3RFT
30/24 Cal Row or Bike
20 Box Jump-Overs 24/20
20 Push Press 115/75
L3: 95/65
L2: 75/55
L1: 65/45
Sign-ups for the 30 Day Nutrition Sprint have begun. Please use the sign-up sheet at the front desk; the cost will be $20. Cut off for sign-ups will be Wednesday, September 19th and the information packet will go out that night via email and the Facebook group!
Benchmark WODs for the sprint will take place Friday, September 21st and the 30 Day Sprint will start Sunday, September 23rd.
Non-members are allowed to join for $25!
There will be one winner!
** This challenge will require no logging (I know everyone likes that!). Instead it will only require measurements and pictures!
WOD: Every 3 minutes for 15 minutes (5 rounds)
10 DB Power Cleans 50/35
20 Wall Balls 20/14
30 Double-unders
Rest 3 minutes
WOD: Every 3 minutes for 15 minutes (5 rounds)
10 Hang Power Cleans 115/75
10 Burpees
15/12 Calorie Assault Bike or Row
Accessory Work: 3 rounds
1 minute plank
30 Russian KB Swings 70/53
L3: 45/30, 95/65
L2: 40/25, 75/55
L1: 30/15, 65/45
Strength: Front Squat
In 12 minutes, complete 20 reps unbroken
Add 5-10lbs to last weeks weight
WOD: In 25 minutes complete as many rounds and reps as possible of:
20 Overhead Lunges with plate 45/25
200m Farmers Carry 80/53
20 Plate Sit-Ups
400m Run
L2: 35/15, 53/35
L1: 25/10, 35/25
In honor of all of those who lost there lives on September 11, 2001.
WOD: In Teams of 2, For Time:
2001m Row
THEN:
For each of the following 9 movements complete 22 reps(11 per person):
Box Jumps 30/24
Thrusters (125/85)
Burpee Chest to Bar Pull Ups
Cleans (175/120)
Hand Stand Push Ups
KB Swings (70/55)
Toes to Bar
Deadlifts (175/120)
Push Jerk (125/85)
THEN:
2001m Row
Monday, September 10 2018
Warm-up: Mobility
Accessory Work: 2 Rounds
10/7 Cal Bike
20 Band Pull-parts
Strength: EMOM 15
Min 1: Bench Press x 5 (climbing)
Min 2: 8 Bent Over Rows w/ DB’s
Min 3: 15 Russian KB Swings
WOD: 3RFT
20/15 Ring Push-ups
20 Alt DB Snatches
20 Single Arm DB Push Jerks 50/35
Cash-Out: 100 Russian Twist
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