*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes
*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes
Monday July 1, 2013
12 min amrap:
4 Rounds for Total Reps of:
Tuesday July 2, 2013
*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes
*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes
CrossFit
4x1 3 Position Clean + 1 jerk (Hi-hang, Hang, Floor) Heaviest possible going unbroken
*rest 60s
Then...
3 Rounds for total Reps of:
1 Min Max Effort:
- HSPU
2 Min AMRAP:
- 12 T2B
- 12 Push Press(65/95)
*rest 60s between rounds
PREP
- SHOULDER SERIES
- SQUAT SERIES
Wednesday July 3, 2013
*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes
*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes
CrossFit
18-15-12-9-6-3 of:
- Front Squat (95/135)
- Box Jumps
- Sit Ups
Basics
- 1K Row
- *Rest as long as needed to give 100% effort.
- 1K Row
- *Rest as long as needed to give 100% effort.
- 1K Row
Thursday July 4, 2013
*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes
*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes
ALERT!!: 8am and 9am classes only. All other classes canceled for 4th of July
CrossFit
"Happy 4th of July Partner WOD!"
Then...
2 Person Teams:
- 200 Double Unders
(total b/t partners. both can be doing double unders at the same time)
- 60 Partner Wall Balls
(done standing side by side and alternating wall balls)
- 50 Pullups
(Partner 1 performs dead hang from bar while partner 2 does pullups, if partner drops from bar then you must stop pullups and drop as well)
- 40 Burpee Over the Bar
(Total, alternating Partners)
- 30 Toes 2 Bar
(each, performed same as pullups)
- 20 Partner Deadlifts
(men-405, women-315, Coed-350)
- 10 Wheelbarrow clapping Pushups each
(partner holds legs while you perform clapping pushups)
(total b/t partners. both can be doing double unders at the same time)
(done standing side by side and alternating wall balls)
(Partner 1 performs dead hang from bar while partner 2 does pullups, if partner drops from bar then you must stop pullups and drop as well)
(Total, alternating Partners)
(each, performed same as pullups)
(men-405, women-315, Coed-350)
(partner holds legs while you perform clapping pushups)
PREP
- THRUSTERS
- DEADLIFTS
Friday July 5, 2013
*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes
*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes
CrossFit
Back Squats: 5 x4 @ 75%
*Rest 2mins b/t sets
Then...
- 1K Row
- *Rest as long as needed to give 100% effort.
- 1K Row
- *Rest as long as needed to give 100% effort.
- 1K Row
Basics
15 Min AMRAP of:
- 12 Burpees
- 12 Wall Balls
- 12 KB Swings
Monday June 24, 2013
CrossFit
Back Squat 4x5@80% (rest 60-90s b/t sets)
3 min max wall balls
6 min amrap:
- 40 Double unders
- 12 Burpees
3 min max wall balls
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- 750m Row
- 25 KB Swings
- 12 HR Pushups
- 25 KB Sumo Hi pulls
- 12 HR Pushups
- 25 KB Goblet Squats
- 12 HR Pushups
- 25 KB Snatch(alt. arms)
- 12 HR Pushups
Tuesday June 25, 2013
CrossFit
750m Row
3 Rounds of
- 6 Muscle Ups (bar or rings, choose whichever you are NOT good at)
or
12 C2B pullups/12 Ring Dips
- 6 Strict HSPU(no kipping)
- 6 ea. arm KB Snatch into lunge
- 6 Thrusters(95/135)
or
12 C2B pullups/12 Ring Dips
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- Thursters
- Deadlits
Wednesday June 26, 2013
CrossFit
5 min EMOM Full Squat Snatch @75%
Then...
3 Rounds:
- 20 Box Jumps
- 20 KB Swings
- 20 T2B
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
3 Mins Max Wall Balls
6 min amrap:
- 40 Double unders
- 12 Burpees
3 Mins Max Wall Balls
Thursday June 27, 2013
CrossFit
5 min EMOM Full Clean & Jerk @75%
Then...
For Time:
- 25 OH Squats(65/95)
- 12 HR Pushups
- 25 Sumo Hi Pulls(65/95)
- 12 HR Pushups
- 25 BB Front Rack Step Ups (65lb-20"/95lb-24")
- 12 HR Pushups
- 25 Push Press(65/95)
- 12 HR Pushups
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SNATCH
- CLEAN AND JERK
Friday June 28, 2013
CrossFit
AND
Basics
3 Rounds of:
- 8 Strict Pullups
- 60 Sec Rest
- 1 Freestanding Handstand hold (use a partner to hold/stabilize legs in handstand hold position if necessary)
- 60 Sec Rest
Then...
12 Min AMRAP of:
- 15 Sit-ups
- 15 Supermans
- 15 Russian Twists (each side)
- 200 M Sprint
Monday June 17, 2013
CrossFit
20 Hang Squat Cleans(65/95)
3 Rounds for time of:
- 10 Burpees
- 10 C2B Pullups
20 Barbell Lunges(65/95 w/bar on back)
3 Rounds for time of:
- 10 HR Pushups
- 10 T2B
20 Push Press(65/95)
3 Rounds for time of:
- 10 HSPU
- 10 Situps
20 Hang Squat Cleans(65/95)
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- Wall Balls
- KB Swings (35/53)
- Pushups
- Slam Balls
- Cal Row
*Done in Fight Gone Bad Format: 1 min at each station. Goal is highest amount of total reps at the end of the 3 rounds.
Tuesday June 18, 2013
CrossFit
4x3 Front Squats @ 75%
*Rest 60s b/t sets
Then...
15 min AMRAP:
- 40 Double Unders
- 20 KB Swings (35/53)
- 10 Box Jumps (20/24)
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- Thursters
- Deadlits
Wednesday June 19, 2013
CrossFit
3-3-1-1 Push Jerk (work up to a 1 rep max)
Then...
3 Rounds:
- 500m Row
- 30 Wall Balls
- Rest 1:1
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- 15 Burpees
- 3 Rounds of: 10 Pullups - 10 Med Ball Cleans
- 15 Burpees
- 3 Rounds of: 10 Toes 2 Bars - 10 Med Ball Cleans
- 15 Burpees
- 3 Rounds of: 10 Box Jumps - 10 Med Ball Cleans
- 15 Burpees
Thursday June 20, 2013
CrossFit
10min of Mobility Flexibility work
Then...
"Frianebeth"
- 21 Thrusters(65/95) - 21 Pullups
- 15 Squat Cleans (95/135) - 15 Ring Dips
- 9 Deadlifts (155/225) - 9 HSPU
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SHOULDER SERIES
- SQUAT SERIES
Friday June 21, 2013
CrossFit
- GHD Situps
- Slam Balls
- KB Sumo Hi-Pulls
- KB Goblet Lunge (Alt Leg)
- Cal Row
- Rest
*Done in Fight Gone Bad Format: 1 min at each station. Goal is highest amount of total reps at the end of the 3 rounds.
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
3 x Max Nose/Toes Holds
3 x 45s Planks
Then...
4 Rounds:
- 40 Lateral Jumps (paralette)
- 40 Lunges (Alt leg)
- 40 Situps
Monday June 10, 2013
CrossFit
7x1 Snatch @ 80%
*Rest 60 sec B/T Sets
Then...
3 Rounds for time of:
- 20 Cal Row
- 15 Burpees
- 8 T2B
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
20 min AMRAP:
- 5 HSPU
- 7 C2B Pullups
- 10 Box Jumps
Tuesday June 11,2013
CrossFit
"Crossfit Total"
- 1 rep Max Squat
- 1 rep Max Shoulder Press
- 1 rep Max Deadlift
*3 attempts at each lift and no more. Shoulder press is STRICT
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SHOULDER SERIES
- SQUAT SERIES
Wednesday June 12, 2013
CrossFit
"Tara's B-Day WOD":
38 Cal Row
1,9,7,5 of:
- Toes 2 Bar
- Pullups
- OH Squats (75/115)
- KB Snatch into Lunge
- 2 for 1 Wall Balls
38 Cal Row
* Toes 2 bar pullups are performed as 1 toe 2 bar followed immediately by 1 pullup without coming off of the bar.
* KB Snatch into lunge is per each arm/leg, not alternating, so 1 right, 1 left, 9 right, 9 left, etc. if You snatch with your right arm, step forward with your left leg, if you snatch with your left arm then step forward with your right leg.
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
15 min Amrap:
- Row 500m
- 12 Wall Balls
- 12 Pistols (Alternating)
- 12 Ab mat situps
Thursday June 13, 2013
CrossFit
7x1 Clean and Jerk @80%
*rest 60s b/t sets
Then...
3 Rounds for time:
- 7 Power Cleans (95/135)
- 14 Front Squats (95/135)
- 50 Double Unders
\
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SNATCH
- CLEAN AND JERK
Friday June 14, 2013
CrossFit
20 min Amrap of:
- 5 HSPU
- 7 C2B Pullups
- 10 Box Jumps
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
For Total Time:
3 Rounds:
- 50 Double Unders
- 15 Clapping Pushups
- 15 V-Ups
Rest 2 Minutes
3 Rounds:
- 20 Burpees
- 15 Toes 2 Bars
- 15 KB Swings
Monday June 4, 2013
CrossFit
- 20 Burpee Over the Box jumps
- 40 T2B
- 20 Burpee Over the Box jumps
- 40 Cal Row
- 20 Burpee Over the Box jumps
- 40 KBS
- 20 Burpee Over the Box jumps
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
15 min AMRAP:
- 5 Pullups
- 10 Wall Balls
- 15 KB Sumo Hi Pulls
*adequate rest then as a class 4x100 Sprint
Tuesday June 4, 2013
CrossFit
4x5 Tempo Back Squats @ 70%
* Rest 60s
*Tempo back squats are to be performed as a quick descent, 3 count at the absolute bottom, bounce and quick back up
Then...
3 Rounds for Time:
- 50 Double unders
- 20 HSPU
- 15 AB Mat Situps
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- SNATCH
- CLEAN AND JERK
Wednesday June 5, 2013
CrossFit
Thrusters 3-3-2-2-1 (work up to heaviest possible 1 rep max)
*Rest 90s b/t sets
Then...
10 min Amrap of:
- 5 Thrusters @ 80%(of above 1 rep max)
- 10 Pullups
- 15 Wall Balls
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
For Total Time:
- 50 Double Unders(150 Singles)
- 50 KB Swings
- 50 Pushups
- 50 Situps
- 25 Double Unders(75 Singles)
- 25 KB Swings
- 25 Pushups
- 25 Situps
Thursday June 6, 2013
CrossFit
10min of Mobility Work
Then...
1-2-3-4-5-6-7-8-9-10 of
- Hang Squat Cleans(65/95)
- Burpees
- Box Jumps
- T2B
PREP
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- THRUSTERS
- DEADLIFTS
Friday June 7, 2013
CrossFit
"ANNIE"
50-40-30-20-10 of
- Double Unders
- Ab Mat Situps
*adequate rest then as a class 4x100 Sprint
Basics
*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.
- 20 Burpee Over the Box jumps
- 40 T2B
- 20 Burpee Over the Box jumps
- 40 Cal Row
- 20 Burpee Over the Box jumps
- 40 KBS
- 20 Burpee Over the Box jumps
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