wod

CrossFit Programming including Lone Tree – Week of 1.1.17

Monday– Happy New Year!

10am New Years Day Class at Park Meadows

 

Tuesday

CrossFit

1. In a team of 4: 1 person works at a time.

35min AMRAP OF:

15/10 Cal Bike

10 Thrusters (85/60)

5 Burpees

* This is designed to be an absolute all out sprint each and every round.

** Each team member should be trying to get 10 Rounds each in the Time allotted!

 

Intensity

Warm-up (12)

2 Rounds

10m Spiderman Lunges

10 Ball Slams

2 Rounds

10 Ball Squats

10 Calories

2 Rounds

10 Roll Back to Straddle

10 TRX Rows

Core (6)

Program #1

Deck of Cards 13 Minute Clock to get as far through the deck as possible

Diamonds- KB Swings

Spades- Box Jumps

Hearts- Goblet Squats

Clubs- Burpees

Any 4s= 100m Run

Program #2

6 Rounds AQAP

100m Run or 150m Row

12 SA Snatches

9 Burps

 

Wednesday

CrossFit

1. Strict Press: 3 x 8. All sets at 70%

Strict Pull Ups: 3 x max effort sets with 3 sec descent. (12 mins)

2. 12 min AMRAP Of:

10 Hang Power Cleans (155/105)

10 T2B

50 DU

 

Intensity

Warm-up (12)

2:00 Bike

2:00 Row

2:00 Jump Rope

1:00 Squat Hold

1:00 Mountain Climbers

1:00 Box Step-ups

1:00 Abmat Sit-ups

Core (6)

Program #1 (20)

5 Rounds 3:00 on/ 1:00 off

AMRAP

5 Deadlifts

10 Plate Overhead Lunges

15 Squats

Program #2 (16)

5 Rounds 2:00 on/ 1:00 off

AMRAP

5 Front Squats

10 Burpees

15 Plate Ground to Overhead

 

Thursday

CrossFit

1. Back Squats: 3 x 10. All sets at 65%, add 5-10# from last week if you did them. (10mins)

2. 4 Rounds For Time Of: (14 min time cap)

500m Row

10 Power Snatch P:(155/105) A:(135/95) H:Front Squat(75/55)

 

Intensity

Warm-up (15)

3 Rounds

11 Calories

11 Inch Worms

11 Squat-Stand-Squats

11 Russian Swings

Core (5)

Program #1

“Tabata Thursday” (16)

*Complete full 8 Rounds before moving to the next movement

Squats

Battle Rope Slams

Burpee Pull-ups

Pushups

Program #2

14 Minute AMRAP (Change AMRAP time to fit remainder of class)

5 Wall Walks

10 KB Swing to Sprawls

15 Overhead Plate Lunges

20 Mountain Climbers

25 TRX Knee Tucks

30 Double or Single Under

 

Friday

CrossFit

1. Sumo Deadlift: 3 x 10. All sets at 65%, All reps have 3 sec descent. (12 mins)

2. For Time: ( 13 min time cap)

50 Pull Ups

50 KB Swings (70/55)

50 Burpees

 

Intensity

Warm-up

3 Rounds (12)

10 Roll Back to Straddle

10 Scapula Pushups

10 SA Strict Press (Each)

10 Wallballs (Hold the bottom of each squat for 3 seconds)

Intensity Test- 2 Minutes Max Effort Box Jumps

Core (5)

Program #1 (20)

Buy-In 30m Lid Walk

3 Rounds

15 Wallballs

15 Kettlebell Clean and Press

15 Landmine Thrusters

Buy-Out 30 Strict Press

Program #2

One time through for max reps

2:00 ME Man Makers

2:00 ME Battle Rope Slams

2:00 ME Meters on Bike

2:00 ME Wall Walks

2:00 ME Meters on Rower

 

Saturday

CrossFit

Partner Workout

 

Intensity

Warm-up

13 Minute “Up Ladder”

3 Calories

3 Russian Swings

3 Straight Leg KB Deadlifts

3 Air Squats

30s Plank

6,6,6,6…9,9,9,9…

Core (8)

Program #1

50-40-30-20-10

TRX Knee Tucks

Box Donkeys (1+1=2)

Mountain Climbers (1+1=1)

Program #2

(With a partner)

10-20-30-40-50

Double or Single Unders

Weighted Box Step-ups (1+1=2)

Abmat Sit-ups

*One partner works, the other holds their choice of plank, wall sit or hang from pull-up Bar

 

Sunday

Classes at 8am and 9am (No drop-in fees, if you would like to donate, please contribute to the GoFundme page below honoring Deputy Zack Parrish)

In the wake of last week’s tragedy, Park Meadows CrossFit will be performing the hero WOD “ZACK” created by BackCountry CrossFit in memory of Deputy Zack Parrish.

“ZACK”

5 RFT (# of officers shot)
2 MU
21 P Cleans (95/65) 2/21 is the DOB of Deputy Zackari Parrish
29 Air Squats (Parrish’s age).

Our thoughts and prayers are with the friends and families of all affected by this horrible tragedy. In the event that you would like to donate in honor of Deputy Zack Parrish please visit http://www.dcsheriff.net/fallen-officer-fund/

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Stephanie Strouse

About Stephanie Strouse

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