June 1-6 WODs

Monday June 1stWarm Up500m Run

Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg10ea Bent Over Shoulder Retracts

Then:1x ME Back Ext. Hold

S/T1a) 4X10 Front Squats – same load as last week but try to make each set AFAP, rest 2:001b) 4XME UB Strict Pull-ups – rest 2:00

WOD9 Thursters (135,95)9 Over the Bar Burpees15 Thursters15 Over the Bar Burpees21 Thrusters21 Over the Bar Burpees

L1- (45,35,PVC)L2- (95,65)Rx- AboveComp- (155, 115)

Tuesday June 2ndWarm up50 Crossover Rope Jumps

Joint Prep3 Rounds10 Plate Snatch Easy Weight10ea Bent Over Shoulder RetractsME Back Ext Reps

S/T

5X2 Hang Clean + 1 Jerk – work to a max double for the day, rest as needed

WOD

For time.

15 Pull Ups2 Squat Cleans at 70% 1RM2 Squat Cleans at 80% 1RM2 Squat Cleans at 90% 1RM15 Ring Dips

L1- Ring Rows, Hang Power Cleans @ 35,45,55, Push UpsL2- Banded Strict Pull Ups, Banded DipsRx- AboveComp- 15 Muscle Ups for the pull ups and dips

Wednesday June 3Warm UpDown and Back X2 Burpee Long Jumps

Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg10ea Bent Over Shoulder RetractsThen:1x ME Back Ext. Hold

S/T

Deadlift Cycle Week 9 (97.5%) x 1 rep (70%) 2 sets x 3 reps (Rest as needed)

WOD

12:00 AMRAP of:80 Double-Unders20 KB Snatches 24/16kg

Thursday June 4th

Warm Up3 Rounds200m Run10 Push Ups

Joint Prep3 Rounds10 Squat while Press with PVC (Pressing Balance)10  Scorpion Tail Left Leg10 Scorpion Tail Right Leg10 Back Extensions

S/TTurkish Get Up 1RM

WOD3 rounds, one minute at each station:

Row for CaloriesOverhead Squats 115/75Wall Balls (20,14)Double UndersSDHP 115/75Box Jumps(24,20)

L1- Back Squats (instead of OHS)45/35, Wall Balls (10,6) Single Unders, KB SDHP (35,26), Box Step Ups 16”.L2- OHS (75,55), Wall Ball (14,10), SDHP (75,55) Jumps (20,16)Rx- aboveComp- (135,95), (30,20)(135,95),(30,24)

Friday June 5thWarm Up200m High Knee Skips200m Sprint

Joint Prep2 Rounds10 PVC OverHead Squats1min Farmers Hold AHAP10 Strict Press with light/medium KBs

S/T

5X1 Hang Snatch (just above knee) @ 80% – rest as needed

WOD7 rounds for time of:5 Strict Press (95,65)10 Toes To Bar

Saturday June 6thWarm UpAir Fran21-15-9PVC ThrustersJumping Pull Ups

Joint PrepGroup Circle

WODWith a Partner and “best friend Med ball”

for time

400m Run w/ Wall Ball80 Wall Balls80 Med Ball Partner Sit Ups80 Med Ball Squats80 Med Ball Cleans400m Run w/ Med Ball

May 26-30 WODs

Tuesday May 26thWarm Up500m Run/Row

Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10ea Bent Over Shoulder RetractsThen:
1x ME Back Ext. Hold

S/T

1a) 4X10 Front Squats – 80% of your 5RM Front Squat

1b) 4X5 Strict Pullups – add weight if unbroken and easy

WOD

3 rounds for time of:

10 Power Snatches 135/95#150′ Shuttle Run (50′ sections)20 Pistols (alternating)150′ Shuttle Run (50′ sections)

L1- 45/35/PVC, SquatsL2- 75/55 Goblet SquatsRx- aboveComp-Rest 2min post WOD and do 2x Hill Farmers Carry (RE) or 400m Farmers Carry (SODO)

Wednesday May 27thWarm UpTABATA (4 min of :20 work :10 rest)
PVC Thrusters 

Joint Prep3 Rounds30s ea 1-Arm KBell OverHead Hold10 Trap/Scap Pull Ups10 Stick On Spine 3-Pts Contact Squats

S/T

Deadlift Cycle Week 8Work up to 95% x 2 reps then (70%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD10 Min EMOM2 Deadlifts (135,95)2 Hang Power Cleans2 Front Squats 1 Jerk

L1- (45/35/PVC)L2- (95/65)Rx- AboveComp- @70 of 1RM C&J

Thursday May 28thWarm Up3x200m Sprints w/ 10 Push Ups between

Joint Prep3 Rounds10 Plate Snatch Easy Weight10ea Bent Over Shoulder RetractsME Back Ext Reps

S/T3 RM Jerk

WOD

Amanda”9-7-5 of:

Muscle-UpsSnatches (full) 135/95#

L1- Box Dips, Hang Power Snatch @ 45,35,PVC
L2- Ring Dips (banded or box assist), Jumping Pull Ups, Power Snatches (95,65)
Rx- Pull Ups, Ring Dips, Full Snatches (115,85)
COMP- ABOVE

Friday May 29th
Warm Up50 Russian KB Swings

Joint Prep

3 Rounds10 Squat while Press with PVC (Pressing Balance)10  Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10 Back Extensions

S/TClean High Pulls Work up to %110 of 1 RM

WOD

3 rounds of:40 KB Swings 53/3520 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round

L1- USSR KB Swings 35/18 , Box height 16"

L2- 44/26, Box height 20/16"

Rx-Above

Comp-  70/53, Box height 30/24

Saturday May 30th

COMMUNITY/BRING A FRIEND/START STRONG GRADUATION DAY!!

Warm Up
RUN/ROW/RIDE/ROPE

Joint Prep

Group Circle 

WOD
12 Min AMRAP
Hill Run (or 100m Run)
8 Goblet Squats (53,35)
8 Pull Ups
8 Push Ups

L1- 100m Run, (26,18), Ring Rows, Modified Push Ups (knees or wall)
L2-(35,26), Jumping Pull Ups,
Rx- Above
Comp- (70,53), Muscle Ups (in place of pull ups and push ups) 

May 18-24 WODs

Monday May 18thWarm Up“Down and Backs”Bear CrawlToy SolderKnee HuggerButt KickersGrape Vine

Joint Prep2 Rounds

10 PVC OverHead Squats1min Farmers Hold AHAP10 Strict Press with light/medium KBs or Bar

S/T

7X3 Hang Snatch (just above knee) – work to a max triple for the day, rest as needed

WOD50 Bar Facing Burpees – For time.

EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 135/95#

L1- 45/35L2- 95/65Rx- AboveComp- 155/115

Tuesday May 19thWarm Up500m Run/Row

Joint Prep3 Rounds10 Squat while Press with PVC10 Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10ea Bent Over Shoulder Retracts

Then 

1 x ME Back Ext HOLD

S/T

5X3 Hang Clean (just above knee) + 1 Jerk – work to a max triple for the day, rest as needed

WOD

10:00 AMRAP of:10 KB Thruster 53/35 (right arm)10 KB Thruster 53/35 (left arm)14 TTB

L1-  26/18L2- 35/26Rx- AboveComp- Rest 2 min Post WOD and do a Down and Back Hand Stand Walk (only breaking at the turn around if possible)

Wednesday May 20thWarm UpTABATA (4 min of :20 work :10 rest)
Jumping Jacks 

Joint Prep3 Rounds30s ea 1-Arm KBell OverHead Hold10 Trap/Scap Pull Ups10 Stick On Spine 3-Pts Contact Squats

S/T

Deadlift Cycle Week 7Work up to 90% x 2 reps then (75%) 3 sets x 3 reps (120 sec rest b/w sets)

WOD

4 rounds of:2:00 to complete-10 Hand Stand Shoulder TouchesME DU with the remainder of the 2:00

1:00 Rest

L1- 10 Strict Press 45/35, Single UndersL2- 10 Strict Press 65/45 Rx- AboveComp 50foot Handstand Walk in place of shoulder touches

Thursday May 21stWarm Up800m Run

Joint Prep3 Rounds10 Plate Snatch Easy Weight10ea Bent Over Shoulder RetractsME Back Ext Reps

S/T15:00 to establish a 1RM Clean & Jerk

WOD10 Chest To Bar Pull Ups10 Ring Dips20 Thrusters 115/75#30 Hang Power Cleans 115/75#Run 800 Meters

L1- Ring Rows, 45/35/PVCL2- Ring Dips 75/55Rx- AboveComp- 10 Muscles Ups (in place of Pull Ups and Ring Dips)135/95 Rest 2 Min and do ME Unbroken Double KB Jerks 53/35

Friday May 22ndWarm Up“Bring Sally Up” Goblet Squat Version

Joint Prep3 Rounds10 Squat while Press with PVC (Pressing Balance)10  Scorpion Tail Left Leg10 Scorpion Tail Right Leg
10 Back Extensions

S/T5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed

WOD 12 Min Cap9-15-21 (yes..its backwards)
Hang Power Cleans 135/95
Unbroken KB Jerks (2x53/2x35)

L1- 45/35/15/PVC  No KB..stick with only the barbell
L2- 95/65 for cleans  35/18 KBs
Rx- Above
Comp- If completed in under 10 min no extra work, if not then TABATA AIRDYNE FOR MAX CALORIES

Saturday May 23rdWarm Up
200m Sprint and 20 Tire Flips at SODO

Joint PrepGroup Circle 

WOD

For time, with a partner. 60 Pullups (partner must be in hanging hollow)60 Push Press 95/65# (partner must be locked out overhead)60 Lunges 115/75# (partner must be holding in front rack)60 Push-ups (partner must be in plank)60 Deadlifts 225/155# (partner must be holding bar at extension)

L1- Ring Rows, 45/35L2 Jumping Pull Ups, 75/55, 95,65, 155/115Rx- AboveComp- 115/75, 135/95, 255/185

REMINDER THAT THERE IS ONLY ONE CLASS AT  CROSSFIT RE @10AM ON MONDAY THE 25TH, MEMORIAL DAY FOLLOWED BY A BBQ AT NOON!!!.