Warm Up:
Run 200m
3x
10 PVC lunge pass throughs
10 push ups
10 PVC back squats
10 scapular pull ups
Then:
30 second pigoen stretch each leg
Skill/Strength:
3x
10 3 way lunges each leg (front, side, back)
10 barbell bent over rows
20 plank jacks
WOD:
Cindy Runs
3x
5 rounds of (5 pull-ups, 10 push ups, 15 squats)
Run 400m
Warm Up:
3x
20 DUs or attempts
10 wallball cleans
10 box step ups
20 plank shoulder taps
Skill/Strength:
15 mins 3-4 rounds
5 push presses
10 GHD sit ups
1 min weighted plank hold
WOD: 3 min 6 min 9 min
You will have 3 mins to complete as much as you can then start over
and go for 6 mins then start over and go for 9 mins (rest 2 mins
between)
10 wallballs (20/14)
10 box jumps (24/20)
10 DUs
20 KB (53/35)
20 Goblet Squats (53/35)
20 DUs
30 wallballs
30 box jumps
30 DUs
40 KBS
40 Goblet Squats
40 DUs
*if during any of the AMRAPs you complete the 40DUs go back to the
beginning and start bach at 10 wallballs
Warm Up:
2x
25 jumping jacks
10 squats (5 seconds down hold 5)
10 push ups
2x (PVC or bar)
10 front squats
10 push press
10 thrusters
10 OHS
Skill/Strength:
3-3-3-3-3 Thrusters
5 pull ups negatives between sets
Rx+ double pump or 5 in a row
WOD:
"Jeremy"
Background: "Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006. To Jeremy's parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow."
"Jeremy" was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008
"Jeremy"
21-15-9
OHS (95/65)
Burpees
Warm Up:
2x
5 burpees
5 inch worms (stretch shoulders)
10 air squats
3x (PVC or bar)
10 hang power snatches
5 hang power cleans
5 full squat cleans
EMOM:
0-4 12/10 or 10/8 calorie row
4-8 3 hang power snatches at 70%
9-12 12/10 or 10/8 calorie row
13-16 2 hang power snatches at 75%
17-20 12 burpees
21-24 3 squat cleans at 70%
25-28 12 burpees
28-32 2 squat cleans at 75%
Warm Up:
Run 200m
2x
5 burpees
10 push ups
15 jump squats
Skill/Strength: 3-4 rounds in 16 mins
30 band pull aparts
20 DB floor presses
5-10 strict chin ups
WOD:
30 seconds on and 30 seconds off
Assault Bike or Row for calories
*home version DUs, mountain climbers, sprints
Warm Up:
2 min jump rope
Then 2x
10 goodmornings (bar)
10 single leg glute bridges
10 v-ups
10 RDLs
10 hang power cleans
Skill/Strength:
5 deadlifts at 50% of max
5 deadlifts at 65% of max
5 deadlifts at 75% of max
Max deadlifts at 85% of max
*complete max effort russian twists between sets
WOD:
100 DU
50 T2B
50 Hang Power Cleans (95/65)
25 T2B
25 Hang Power Cleans
100 DUs
*scale reps or scale to knee ups/toes to KB or v-ups
Warm Up:
Run 200m
2x
10 air squats
10 push ups
2x (with a bar or light weight)
10 push presses
10 thrusters
10 hang clean and jerks
Skill/Strength: Ever 4 mins for 4 rounds (16 mins)
200m
5 clean and jerks (start at 50% and increase)
WOD:
8 min AMRAP
42 medball cleans (20/14)
20 DB snatches (40/30)
18 push ups
Rest 1 min
8 min AMRAP
21 wallballs (20/14) (home can sub light thrusters)
15 single arm alternating devil presses
9 HSPU
Warm Up:
3x
25 jumping jacks
20 lunge pass throughs
10 good mornings
10 RDLs
Skill/Strength: 3-4 sets in 18 mins
6 back rack lunges (each leg and increasing weight)
10-15 split stance KB deadlifts (each leg)
WOD:
2x
15/12 calorie bike or row
20 KBS (53/35)
25 v-ups
2x
25 up downs (extended arm burpee chest stays off ground)
20 goblet squats
15/12 calorie bike or row
Warm Up:
Run 400m
2x
10 lunges
10 tuck jumps
10 push ups
10 ait-ups
Strength/Skill:
Ab work as group with timer
30 second plank
30 second left plank
30 second right plank
30 second reverse plank
WOD:
3 rounds
3 min to:
Run 400m
15 squats
Max Effort Box Jumps (24/20)
Rest 2 mins
Warm Up:
Run 200m
2x
20 tap outs
10 v-ups
2x (bar or PVC)
10 good mornings
10 RDLs
10 strict press
10 hang power cleans
Skill/Strength:
5x3 strict press tempo of 3 seconds up
20 hollow rocks after each set
WOD:
Every 2 mins for 5 rounds
5 deadlifts
5 hang cleans
5 shoulder to overhead
*increasing weight to end at about