wod

CrossFit Programming including Lone Tree – Week of 1.8.17

Monday

CrossFit

1. EMOM x 5: 1 Snatch at 75%

EMOM x 5: 1 Snatch at 85%

2. 14 min AMRAP OF:

60 Cal Row

50 T2B

40 Wall Ball

30 Power Clean P:(135/95) A:(115/75) H:(95/65)

20 Ring Muscle Ups/Burpee Pull Ups

Intensity

Warm-up (14)

3 Rounds

21 Double or Single Unders

18 Calories Bike or Row

15 Russian KB Swings

12 Wall Squats

9 Cuban Press

6 Scapula Pull-ups

Core (6)

Intensity Test (3)

2 Minutes Max Effort Plate Ground to Overhead

Program #1 (25)

With a Partner

150 Wallballs (Total)

200m Run (Both)

125 Box Donkeys (1+1=2)

200m Run 

100 KB or DB Clean and Press

200m Run

75 Kettlebell Swings

200m Run

50 Calorie Bike

200m Run

25 Burpee Box Jumps 

200m Run

Program #2

8 Minute “Up Ladder”

3 Push Press

3 Burpees Over the Bar

6,6…9,9…12,12…

 

Tuesday

CrossFit

1. EMOM x 7: 5 Front Squats at 60% of 1 rep max.

* from floor

2. 3 Rounds For Time (15 min time cap)

75 DU

25 Push Up

200m Run

20 Deadlift (225/155)

Intensity

Warm-up (14)

5 Rounds-

10m Twisting Lunges

10-10 Mountain Climber Stretch

10 Abmat Sit-ups

10 PVC Pass Throughs

10 PVC OHS

Core (6)

Program #1

4 Rounds 3:00 on/ 1:00 off

AMRAP

6 Pull-ups

9 Box Jumps

15 Calorie Row or Bike

*Pick up where you left off on the last round

Program #2

1 Min ME Back Squats

1 Min ME Front Rack Lunges

2 Min ME Back Squats

2 Min ME Front Rack Lunges

3 Min ME Back Squats

3 Min ME Front Rack Lunges

 

Wednesday

CrossFit

1. Gymnastics Conditioning.

2 Rounds Of:

2 mins Max C2B Pull Ups

– 1 min rest –

2 mins Max Box Over Burpees – facing box (24/20)

– 1 min rest –

* score is total reps

2. 9 AMRAP OF:

7 C&J (135/95)

60 Double Unders

Intensity

Warm-up  (12)

40-30-20-10

Cross Body Mountain Climbers

Single Unders

Plate Russian Twists

Abmat Sit-ups 

Core (6)

Program #1 (14 min Cap)

6 Rounds

15 Cal Bike

10 DB Snatches

30 Double Under OR 60 Singles

Program #2 (14 Min Cap)

6 Rounds

100m Run

10 Burpees

Finisher- Coach’s Choice

 

Thursday

CrossFit

10min AMRAP OF:

50 Cal Row

50 Air Squats

10min AMRAP OF:

50 Cal Bike

50 Push Ups

10min AMRAP OF:

1 Legless Rope Climb

10 Wall Ball

* NO REST BETWEEN AMRAPS

**Separate score for each AMRAP

Intensity

Warm-up

Coach’s Led Line Drills

Core- Class’s Choice

Program #1

16 Min AMRAP

300m Run 

20 Air Squats

15 TRX Rows

10 Weighted Box Step-ups

5 Burpees

Program #2

3 Rounds AFAP

25 Wallballs

25 Weighted Lunges

25 Burps

25 Ball Slams

 

Friday

CrossFit

1. Every 2 mins x 16 mins:

Thruster + Push Press + Push Jerk + Split Jerk.

* first set at 45% of C&J

2. 21-15-9 Reps For Time Of: (9 min time cap)

Thruster (95/65)

Bar Facing Burpee

KB Swings (70/55)

Intensity

Warm-up (14)

3 Rounds

30 Mountain Climbers

30 Single Unders

20 Box Step-ups

20 Abmat Sit-ups

10 Tempo Squats

10 Scorpion Twists

Core (6)

Program #1

5 Rounds

15/10 Calorie Bike

10 Thrusters

5 Burpee Pull-ups

Program # 2

With A Partner…

75 Knees to Elbows

75 Calorie Row

75 Wallballs

75 TRX Knee Tucks

*P1 works, P2 Runs 100m before picking up where P1 left off

Finisher- Tabata Coach’s Choice

 

 

Saturday

CrossFit

Coach’s Choice Partner Workout

Intensity

Warm-up

On a 12 Minute Clock,

10m Spiderman Lunges

10 Wall Squats

10 PVC Pass throughs

10 Spidermans

Core (6)
Program #1

3 Rounds-

100m Sled Push

20 Calorie Bike

15 Push Press

Then…

3 Rounds

100m Farmer’s Carry

20 Calorie Row

15 Bent Over Rows

Program #2

8 Minute “Up” Ladder

2 Ball Slams

2 Burpee Box Jumps

2 Front Squats

4,4,4…6,6,6…8,8,8…

 

Sunday

CrossFit

“Captain Mustache”

Buy-In: 50 Double Under

3 Rounds for Time:

9 Deadlifts (P:185/125) (A:155/105) (H:135/95)

12 Burpees

15 Box Jumps (24/20)

200m Run

Cash-Out: 1 Rope Climb

Intensity

Warm-up

10 Minutes of “Rowling”

Goal is to land the rower exactly on 100m, for every meter over or under= number of burpees you have to perform 

Coach’s Led Line Drills

Core (5)

Program #1

50-40-30-20-10

SA Snatches (1+1=2)

Pushups

Goblet Squats

*Perform 20 Mountain Climbers Every 2 minutes

Program #2

10 Minute AMRAP

10m Lid Walk

20 Plate Russian Twists

20 Wall Donkeys

10 Medicine Ball Cleans

10 SA Thrusters

 

 

Stephanie Strouse

About Stephanie Strouse

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