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Friday
Open WOD 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

Saturday Team WOD
Teams of 2
100 Partner Wallballs (standing 3-4ft away from each other, tossing ball to target)
50 Burpee Box Jumps
50 Deadlifts (Rx 225/135)
Run 800m

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Wednesday
5-5-5-5-5
Deadlift

Partner up and row 2k for time
Partner A – Row 250 meters
Partner B – Hold barbell locked out overhead Rx is 95/65

Alternate until 2000m is reached. This should be 250m sprints.

Thursday

Pick your poison:
Run 5k
Row 5k
Assault Bike- 300cal for time

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Monday

Weighted Pushups
10-8-6-4-2
rest 2min between sets

Borrowed from the “Linchpin Dirty Dozen”
For time:
Run 400m
“Fran” 21-15-9 Thrusters/Pullups 75/45
Run 400m
“Fran” 75/45
Run 400m
“Fran” 75/45

Tuesday
AMRAP slow 10min
Accessory work
10 KB/DB row each side
10 inch works
10 pullups

EMOM 20min “Bear Complex”
R.X. is body weight

1 Power Clean
1 Front Squat
1 S20
1 Back Squat
1 Behind the Neck Jerk

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Friday

15min to build to heavy push jerk

4 rounds
10 HSPU
20 Box Jumps
30 Double Unders

Saturday TEAM WOD

Partner A: Row 300m
Partner B: Plank hold (stop rowing if plank drops)

row to 2000m

then complete the following alternating every round
6 rounds
20 Box Jumps
20 Pushups
20 V-Ups

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Wednesday

5-5-5-5-5
Sumo Deadlift

12min AMRAP
12 KB Swings 53/35
9 Front Squats 115/75
6 Ring Dips

Thursday

15min of mobility

For time:
1 mile run
rest 2min
50 burpees
rest 2 min
50 cal Assault Bike or 100 cal rower

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Monday

Front to Back Squat

9-9-6-6-3

9 would be 9 front squats, rerack, and immediately do 9 back squats. Increase weight each set, try to be as fast and explosive as possible on the back squats

Metcon:

30-20-10

Chest to Bar Pullups

Medball Cleans #20/14

 

Tuesday

20min to work on Clean and Jerk form 

Build to 80% of 1RM

“Open WOD 15.1”

 

Complete as many rounds and reps as possible in 9 minutes of:

15 toes-to-bars

10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

“Workout 15.1a”

1-rep-max clean and jerk

6-minute time cap

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Friday
Deadlift 5-5-3-3-1-1-… (~20 mins)

For Time (5-10 mins):
– 30 Burpees
– 40 Wall Balls (20/14)
– 20 Burpees
– 20 Wall Balls
– 10 Burpees
– 10 Wall Balls

Saturday
Teams of 2
– 80 Partner Med Ball Tosses*
Then Alternate running 175m (east end of parking lot) with Med Ball while the following work is accomplished by the non-running partner.
– 100 Pull-ups
– 120 Stationary Weighted Alternating Lunges (53/35)
– 140 Sit-ups
– 160 Double Unders
*Wall ball movement except tossing the ball between partners. Min 6’ spacing. Both partners must squat together on toss/catch so at all times one person will be squatting with the ball about to throw it and the other will be squatting about to stand up and receive the ball.
*Movements and reps can be done in any order with only 1 person working at a time.

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Wednesday

Row 500m for time; 1 attempt per person (15-20 min based on class size)

 

3 Rounds for Time: (10-15 min)

– 400m Run
– 10 Power Cleans (135/95) (Stress good form on the cleans, some will want to speed through them sloppily)
– 10 Handstand Push-ups (If possible, 15 shoulder “inverted shrugs” or 30 seconds of handstand holding is desired over pike pushups on the box; ensure abmats are under heads for safety though).

 

Thursday

AMRAP 20 Mins

– 175m Farmers Walk (53/35) (to the east end of the parking lot and back.)
– 15 Toes to Bar
– 15 Box Jump Overs
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Monday
Clean and Jerk – 5-5-3-3-1-1…(~20 mins)
Goal is to find a new 1 rep max

CrossFit Open WOD 12.5 – 7 Minute Fran Ladder
– 3 Thrusters (100/65)
– 3 Chest-to-Bar Pull-ups
– 6 Thrusters
– 6 CTB Pull-ups
– …
Continue adding 3 reps each round until the 7 min cap is reached.

Tuesday
Complete the following for time (~25 min)
800m Run
100 Situps
800m Run
100 Push-ups
800m Run
100 Double Unders

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Friday
15 Minutes to build to a heavy 3 Rep Deadlift

3 Rounds for time (~15 mins)
15 Squat Snatches
400 m Run

Saturday
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Super Tall Burpees (~12” height)
6 Weighted Step Ups (24/20 Boxes + 43/26 KBs)
9 Wall Balls (30/20)
Rest EXACTLY five minutes, and then:
In teams of three, complete as many rounds as possible in 15 minutes of:
5 Pull-Ups
10 Weighted Stationary Lunges

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Stoneway Crossfit Co/Owner AKA “Ladyboss” KATIE