CrossFit WOD
For Time w/ 500m Row Buy-in
Ten Rounds
– 10 Russian KB Swings (24kg/16kg)
– 10 Box Jumps (20″/16″)
– 10 Situps
Endurance WOD
Run
Eight Rounds
– 300m Run
– 2:00 Rest
*Hold splits 2 to 3 seconds.
Row
Six Rounds
– 500m Row
– 2:00 Rest
*Hold splits 2 to 3 seconds.
CrossFit WOD
Split Jerk
– Work up to a heavy rep in 10:00
EMOM 10:00
– 4 Ring Dips
– 8 Clean Catch Squat (24kg/16kg)
Endurance WOD
Three Time Trials
– 1 Mile Run/1,500m Row
– 4:00 Rest
Good luck to those running the Turkey Burner 5K! Coach Mike (wearing his white CFM Endurance shirt) will meet everyone near packet pick-up around 7:30 a.m. for a group picture.
8:00 ~ 9:00 a.m.
Open Gym
Current Members can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will either have a WOD that you can do or you can do a WOD that you missed this week.
9:00 ~ 10:00 a.m.
Endurance Class
9:00 ~ 10:00 a.m.
Group WOD
CrossFit WOD
EMOM – 8:00
– 3 Hang Power Snatches
Ten Rounds w/ Partner
– 250m Rows
– :30 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*Equal rest. Wear a 20# vest.
CrossFit WOD
Four Rounds w/ 3:00 Rest
– 4 Front Squats @ 22X1
– Max Strict Pullups
AMRAP – 8:00
– 6 OH Lunges (each)
– 8 Weighted Situps
– 10 Pushups
Endurance WOD
Run
Six Rounds
– 150m Shuttle Sprint on 2:00s
Row
Eight Rounds
– 250m
– 1:00 Rest
*Hold splits within 2 to 3 seconds.
CrossFit WOD
EMOM – 10:00
– 3 Power Snatches
Finisher
30-20-10 for Time:
– KB Clean and Jerk (total)
– Situps
– Box Jumps (24″/20″)
Endurance WOD
Tabata Run/Row
Eight Rounds:
– :20 on
– :10 off
CrossFit WOD
Five Rounds:
– 1 Power Clean + 3 Push Presses
– 10 Wall Balls
– 1:00 Rest
Three Rounds:
– 1 Power Clean + 5 Front Squats
– 15 Burpees
– 2:00 Rest
AMRAP 3:00
– Double Unders
Endurance WOD
Three Rounds:
– 1000m Run/1250m Row
– 2:00 Rest
*Hold splits within 3-5 seconds.
CrossFit WOD
Push Press
3-2-1-3-2-1
10 to 5 Reps for Time:
– Push Presses (60-65% of 1 Rep)
– C2B Pullups
Endurance WOD
Run/Row
– 6:00 of 100m sprints on 0:30
– 3:00 Rest
– 4:00 of 100m sprints on 0:30
– 2:00 Rest
– 2:00 of 100m sprints on 0:30
CrossFit WOD
Front Squat w/ 3:00 Rest
5-4-3-2-1
AMRAP – 10:00
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Endurance WOD
Five Rounds:
– 400m Run/500m Row
– 1:00 Rest
*Run/Row 2 to 3 seconds faster than last week.
CrossFit WOD
Seven Rounds:
– 5 Hang Power Cleans
– 7 Ring Dips
– 9 Box Jumps
– 2:00 Rest
Endurance WOD
Three Rounds:
– 800m Run/1000m Row
– 2:00 Rest
*Run/Row 2-3 seconds faster than last week.