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4/8/2019 – WOD

Strength
a) Back Squat – 6×2 @ 75-85% + 1xME (10-15 reps) @ 70%
b) One Arm High Pulls – 4×15 (each arm – lighter)

Conditioning
4 RFT
7 Muscle-ups
14 DB Goblet Squats – 120/80#
150m Sled Drag 100/60#

WOD Notes: Alternate rounds between ring & bar for the MU. Scale reps back to 3-4/rd (shouldn’t take more then 45 sec) or do 10 Ring Rows + 10 Dips/Push-ups. Use (1) DB for the Goblet Squats & hold vertically (head of DB should be just under chin). Sled drag is to the Marcor Sign & should be a fast walk, since it should feel heavy.

Assistance
Weighted Plank – 10 sets: 30 on / 30 off

Announcement: 8am class on Mondays is cancelled until school is out in June! Stay tuned thanks!

4/6/2019 – WOD

Conditioning (40 min cap)
For Time (with a partner)
250m Buddy Carry
60 Clean n Jerks 185/125#
80 Front Rack Lunges 185/125#
100 GI Janes
200/160 Cal Row

WOD Notes: You may break up the work however you want & you may switch on the buddy carries as many times as necessary. You may adjust weight on the lunges if necessary, but they shouldn’t feel super light. GI Janes are the only movement where you can work at the same time.

4/5/2019 – WOD

Strength
a) RDL – 4×10 @ 65-70%
b) Seated DB Shoulder Press – 4×10

Conditioning
Make-up/Skill Day!

REMINDERS:
Saturday: 19.6 (Beer Mile) – 12pm
Sunday: Running Clinic 10am-4pm (No Open Gym)

4/4/2019 – WOD

Strength
a) Bench Press (barbell) – 5×8 @ 70-75%
b) DB Bent-over Rows – 5×10 (each arm)
—Superset a/b

Conditioning
12 Min AMRAP
50 Double Unders
90ft One Arm Farmers Carry (L)
90ft One Arm Farmers Carry (R)
3 Wall Climbs (RX+ = 50ft HS Walk)
1 Rope Climb 20ft (RX = Seated Legless 15ft)

WOD Notes: This WOD is meant to be low intensity & used as an active recovery day especially if this is your 4th day in a row. Use a heavy KB or DB for the carries. DU scale = 25 DU or 100 singles. 90ft = 5 mats x 3.

4/3/2019 – WOD

Strength
Snatch – 10×2 (touch n go). Start @ 70% & work up to a heavy double.
—Do one set every min for the first 5 sets then one every 90 secs after that

Conditioning
For Time
21 Overhead Squats 135/95#
21 T2B
250m Run
15 Overhead Squats 165/105#
15 T2B
400m Run
9 Overhead Squats 185/125#
9 T2B
600m Run

WOD Notes: Use a weight each round that will be challenging to go unbroken, but doable. You should only be breaking up the squats if you accidently lose the bar forward. T2B scale = 8-12 reps.

Assistance
a) DBall March (banded) – 4×60 sec
b) GHD Sit-up Hold – 4×60 sec (weighted)
—superset a/b

4/2/2019 – WOD

Strength (1/3 “DT”)
4 DL + 3 Hang Cleans + 2 Jerks – 1 set every 2:30 for 5 sets
—Start @ 70% of CnJ & work up to a heavy complex. You may squat the HC if necessary.

Conditioning (14 min cap)
5 RFT
1 Round of “DT” 155/105#
5 Muscle-ups

WOD Notes: DT = 12 DL + 9 HPC + 6 PJ. MU scale = 2-4 reps, 5-10 C2B/banded PU. DL will feel super light, so make sure you use the same weight for all 3 exercises.

Assistance
Hollow Rocks – Tabata for as many rounds possible. Try for another rd more than last wk.

4/1/2019 – April Fools Day!

Conditioning (45 Min Running Clock – partner wod)
1) 10 Min AMRAP
Max Cal Assault Bike
Max DB Snatches 70/45#
-Switch every minute
2) 10 Min AMRAP
20 Double Dutch Burpees
40 DB Bicep Curls 35/20#’s
60 Wall Balls 30/20# to 10/9ft
3) 15 Min Clock to Find a Heavy 5 Rep Back Squat (get 3 heavy sets in)
4) 10 Min AMRAP
200/150 Cal Ski
Max Box Jumps 30/24″

WOD Notes: You will just have to wait and see if this is for real or a joke!

Assistance
a) One Arm High Pulls – 4×10
b) Weighted Plank – 10 sets: 30 on / 30 off

3/30/2019 – WOD

Conditioning 
2RFT (with a partner)
40 Power Snatches 135/95#
20 Strict Pull-ups
40 Thrusters 135/95#
20 Strict Pull-ups
250m Partner Sled Drag 115/70#

WOD Notes: You may use different weights for the snatches/thrusters if necessary. The work can be broken up anyway you’d like. Use a band for strict pu or do 4-5 negatives each round. Goal is to be under 25 minutes!

3/29/2019 – WOD

Strength
Back Squat – 5×8 @ 65-75%

Conditioning
“Champion” – for Becky Conzelman
2 RFT
25 HSPU
20 Deadlifts 135/95#
15 OHS 135/95#
15 Burpee Box Jump Overs 24/20″
800m run
—Becky is well known in the CrossFit Community not only for being a multiple CF Games Athlete, but she’s the founder of Faith RX. This came from Faith Rx: Late last night she had a bad headache, vomited, and immediately went to the hospital by ambulance in Naples, FL where she was on a girls trip with her daughter. Doctors found an aneurysm bled into her brain and had to conduct surgery for several hours. The surgery was successful in several ways so we are hoping for God’s best and praying for a full recovery.

3/28/2019 – WOD

Strength
Deadlift – 6×2 @ 75-80%+ + 1 set max reps at 67% (shoot for 15 reps)
—Use a little heavier than last week

Conditioning
Every 3 Min x 5 Sets
20/15 Cal Row
30ft HS Walk or 2-3 Wall Climbs
5 Dball Over Shoulder 150/100#
8-15 T2B

WOD Notes: This WOD is meant to be a lower intensity where you will (hopefully) get rest each round. Try to row at a fast pace so that you will get enough time to focus on quality of movement for the other exercises. If you complete set #1 in 2:30, you will get 30 seconds rest.

Assistance
a) BB Bicep Curls – 4×12
b) DB Skull Crushers – 4×12