Leave your dumbbells, kettlebells and egos at the door...
Metcon – For Time:
25 Calorie Row
50 Box Jumps (24/20)
25 DB Thrusters (45/25)
50 Double Unders
25 KB Swings (70/53)
50 Walking Lunges
25 Knees to Elbows
50 Push Press (45)
*20 Minute Cap
Thursday 5/3 WOD:
Strength: Barbell Row 6×2
Metcon – 5 Rounds For Time or 10 Minute AMRAP:
1 Rope Climb
3 HSPU’s
6 CTB Pullups
100m Run
*Add depth to HSPU or do Ring HSPU if possible. If WOD is completed in sub 10 minutes continue to complete AMRAP in 10 Minutes.
Followed by: Tabata Weighted Planks (45/25)
Jeff D jumping right in on the action, first time snatching looking pretty good!
Strength: Back Squat 3-3-3 (build up to heavy triple and complete 3 total sets at working weight)
Metcon – AMRAP 10 Minutes:
5 Ring Dips
10 Pushups
15 Situps
Followed By: Tabata Wallballs
Wednesday 5/2 WOD:
Metcon – For Time:
25 Calorie Row
50 Box Jumps (24/20)
25 DB Thrusters (45/25)
50 Double Unders
25 KB Swings (70/53)
50 Walking Lunges
25 Knees to Elbows
50 Push Press (45)
*20 Minute Cap
Kelly, Andrew and Jeff getting down with some pistols.
Strength: Press 2-2-2-2-2
Metcon – 3 Rounds For Time:
400m Run
10 Deadlifts (225/135)
10 Burpee Pullups
*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP
Followed By: Tabata Candlesticks
Tuesday 5/1 WOD:
Strength: Back Squat 3-3-3 (build up to heavy triple and complete 3 total sets at working weight)
Metcon – AMRAP 10 Minutes:
5 Ring Dips
10 Pushups
15 Situps
Followed By: Tabata Wallballs
Aaaaaand they're off!
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:
12 Minute AMRAP:
25 Double Unders
20 KB Swings (53/35)
15 Toes to Bar
Monday 4/30 WOD:
Strength: Press 2-2-2-2-2
Metcon – 3 Rounds For Time:
400m Run
10 Deadlifts (225/135)
10 Burpee Pullups
*Scale up to (275/155) only if all reps can be done unbroken at RX weight
*15 Minute CAP
Followed By: Tabata Candlesticks
OH Squat circle at Crossfit Tribe, check out each athletes position in the OH.
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24/20)
Situps (Butterfly)
*If possible do CTB pull-ups
Sunday 4/29 WOD:
“Olympic Lifting Session/Open Gym”
11-12:30 Oly Lift: Snatch
Make up any WOD missed during the week or suggested WOD:Make up any WOD missed during the week or suggested WOD:
12 Minute AMRAP:
25 Double Unders
20 KB Swings (53/35)
15 Toes to Bar
Couples that lacrosse ball together, stay together??
Strength: Box Squat – 2 reps on the minute for 8 minutes @ 70% (decrease load if reps are not fast out of the bottom)
Metcon – AMRAP 12 Minutes:
400m Run
8 Push Press (115/75)
8 Lateral Burpees
Saturday 4/28 WOD:
Metcon – For Time:
10-9-8-7-6-5-4-3-2-1
Pullups
Box Jumps (24/20)
Situps (Butterfly)
*If possible do CTB pull-ups
Lyndsy getting some single leg squat work in!
Strength: HSPU 5-5-5-5-5-5 (complete a set every 90 seconds) Sub strict press if unable to do HSPU
Metcon – 9 Rounds For Time:
5 Overhead Squats (95/65)
5 Toes to Bar
Followed by: Max plank Hold
Friday 4/27 WOD:
Strength: Box Squat – 2 reps on the minute for 8 minutes @ 70% (decrease load if reps are not fast out of the bottom)
Metcon – AMRAP 12 Minutes:
400m Run
8 Push Press (115/75)
8 Lateral Burpees
5:30 class ready for take off!
Metcon – For Time:
1000m Row
Immediately Followed By:
4 Rounds of:
25 Air Squats
10 Hang Power Cleans (135/95)
*18 Minute Cap – If WOD is completed before 18 minutes, complete as many 200m sprints as possible with remaining time.
Thursday 4/26 WOD:
Strength: HSPU 5-5-5-5-5-5 (complete a set every 90 seconds) Sub strict press if unable to do HSPU
Metcon – 9 Rounds For Time:
5 Overhead Squats (95/65)
5 Toes to Bar
Followed by: Max plank Hold
Steve going beast on the overhead squat!
Strength: Power Snatch – 2 reps every minute for 7 minutes @ 75% of 1RM (5 Burpee penalty for each missed lift)
Metcon – AMRAP 12 Minutes:
100m Farmers Carry (53/35)
5 Box Jumps (24/20)
*Increase number of Box Jumps by 5 reps after each Farmers Carry until time expires (5, 10, 15, 20…)
Followed By: 3×10 Pistols (alternating legs)
Wednesday 4/25 WOD:
Metcon – For Time:
1000m Row
Immediately Followed By:
4 Rounds of:
25 Air Squats
10 Hang Power Cleans (135/95)
*18 Minute Cap – If WOD is completed before 18 minutes, complete as many 200m sprints as possible with remaining time.
Let's get some heavy Thrusters!!!
Metcon – For Time:
9 Thrusters (135/95)
50 Double Unders
7 Thrusters (135/95)
50 Double Unders
5 Thrusters (135/95)
50 Double Unders
* Rest 5 Minutes
AMRAP 5 Minutes:
3 Burpees
6 KB SDHP (70/53)
100m Sprint
Followed By: 2 Minute Hollow Body Hold
Tuesday 4/24 WOD:
Strength: Power Snatch – 2 reps every minute for 7 minutes @ 75% of 1RM (5 Burpee penalty for each missed lift)
Metcon – AMRAP 12 Minutes:
100m Farmers Carry (53/35)
5 Box Jumps (24/20)
*Increase number of Box Jumps by 5 reps after each Farmers Carry until time expires (5, 10, 15, 20…)
Followed By: 3×10 Pistols (alternating legs)
