WOD

Monday
A. 5-10 mins for Blank BB Snatch Drills
+
10 Min EMOM:
Power Snatch + Squat Snatch
1-4) MOD
5-8) MOD-HEAVY
9-10) HEAVY
B. 4 Rounds For Time:
– 40 Air Squats
– 20 Alt. DB Snatch (50/35)

Tuesday
“Jack”
A. 20 Min AMRAP:
– 10 Push Press (115/75)
– 10 KB Swings (53/35)
– 10 Box Jumps (24/20)
B. 2-3 Sets:
– AMRAP “tough” Set of Ring Pushups @ 21X1
– 15 Hollow Rocks+10 V-Ups+ 20 Ab-Mat Sit Ups

Wednesday
A. 12 Min EMOM:
1) AMRAP “”tough” UB Set of Back Squats (Add 5-10lbs from last week)
2) AMRAP “tough” UB Set of Strict Pullups
3) Rest
B. 9 Min AMRAP:
3-6-9-12-15…..
– 2 DB Front Squats (50/35)
– Pullups

Thursday
A. 10-15 mins for DU practice
*If you have DUs, practice with the heavy rope
B. 3 Sets:
3 Min AMRAP:
– 35/30 Cal AB or Row (max 2 mins)
– Bench Press (165/95) X AMRAP w/ remaining time
Rest 60s between
C. 3 Sets:
3 Min AMRAP:
– 35/30 Cal AB or Row (max 2 mins)
– HSPU X AMRAP w/ remaining time
Rest 60s between

Friday
A. 22 Min AMRAP
– 1k Row
– 50 Deadlifts (185/135)
– 800m Run
– 50 T2B
B. Core
*Coaches Choice 🙂

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 12 Min EMOM:
1) AMRAP “”tough” UB Set of Back Squats (185-225/135-155)
2) AMRAP “tough” UB Set of HSPU (scale DB or Barbell Strict press)
3) Rest
B. 15 Min AMRAP:
– 4 Burpees
– 8 1-arm DB Hang clean & Jerk (50/35)- 4 each arm
– 12 T2B

Tuesday
A. 10-15 mins for DU practice
*If you have DUs, complete a 7-9 EMOM of 30s of work/30s “moderate” ski erg (focus on breathing/efficiency), or work with the heavy ropes
B. 3 Sets:
For Time:
– 50/40 Cals Row
– 40/30 Cals AB
– 400m Run
Rest 3-4 mins between sets

Wednesday
“Woman Crush Wednesday”
A. “Fran” (10 min cap)
21-15-9
– Thrusters (95/65)
– Pullups
B. OPTIONAL additional work:
2-3 Sets:
– 4-5 reps of (reverse lunge right+rev. lunge left+ Front Squat)
*Use 2 KBs in front rack position
– Accumulate 30-60s L-Sit Hold

Thursday
A. For Time:
– 60 BBJO (24/20)
*These will be completed in:
3 Min AMRAP:
– 25/18 Cal Row (max 2 mins)
– AMRAP Burpees
Rest 60s
B. Coaches Core 😉

Friday
A. 3 Sets:
– 4-5 Sandbag OTS
– 50-100’ Bear Hug Carry
– AMRAP “tough” UB Set of Wall Balls (30/20)
Rest 4 mins between
B. For Time (7 min Cap):
– 30/24 Cals AB
– 20 Power Cleans (115/75)
– 30/24 Cals AB
*This is a SPRINT! If you are not on the floor crying after, you didn’t push enough!!

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. Bench Press
10-8-6-4-2 (add 5-10 TOTAL lbs to last weeks #s)
+
2 Sets:
– AMRAP UB Bench Press @ weight for “6”
B. For Time (12 min Cap):
– 50 BBJO (24/20)
*Every minute, including 0:00 complete 5 Pushups

Tuesday
A. 10-15 Mins to practice Pullups or Rope Climbs
*IF you have rope climbs, accumulate 6-8 total (Legless as much as possible)
B. 2 Rounds:
3 Min AMRAP:
– 30/24 Cal AB (max 2 mins)
– AMRAP Pullups w/ remaining time
Rest 3 mins
3 Min AMRAP:
– 30/24 Cal Row (max 2 mins)
– AMRAP Wall Balls (30/20) w/ remaining time
Rest 3 mins

Wednesday
A. Spend 10-15 Minutes preparing hinge/opening up shoulders and pressing/HSPU
B. “Diane” (15 min Cap)
21-15-9
– Deadlifts (225/155)
– HSPU
B. Additonal Work NFT:
2-3 Sets:
– 8-10 2DB Straight Leg Deadlifts @ 20X1 (2s down, no pause, stand up, 1s at top)
– 8-10 Alternating Seated DB/KB Press (8-10 each arm)
– 15 Ab Mat Sit Ups+10 V-Ups+10 Leg Lifts

Thursday
A. 10-15 Minutes to practice DUs
*If ou have DUs, warm up then complete a 6-8 min EMOM of 30s of work/30s rest (focus on breathing/efficiency)
B. 3 Min AMRAP:
– 5 T2B
– 5 KB Swings (70/53)
– 5 Burpees
Rest 3 mins
C. 5 Min AMRAP:
– 5 T2B
– 5 KB Swings (70/53)
– 5 Burpees
Rest 3 mins
D. 7 Min AMRAP:
– 5 T2B
– 5 KB Swings (70/53)
– 5 Burpees
*Pick up where you left off from previous AMRAP for a score of TOTAL rounds and reps

Friday
A. For Time:
– 400m Run
– 30 Box Jump Overs (24/20)
– 20 Snatch (135/95)
– 20 Clean & Jerk (135/95)
– 30 Box Jump Overs (24/20)
– 400m Run
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 5-10 mins to warm up/practice Pullups
B. “Chelsea”
Every minute for 30 minutes:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
C. 5-10 min cool down + shoulder movement

Tuesday
A. 10 mins to warm up BB Snatch and Clean
B.4 Min AMRAP:
– 400m Run
– AMRAP Sumo Deadlift High Pull (95/65)
Rest 4 mins
C. 4 Min AMRAP:
– 400m Run
– AMRAP Snatches w/ remaining time (135/95)
Rest 4 mins
D. 4 Min AMRAP:
– 400m Run
– AMRAP Cleans w/ remaining time (155/105)

Wednesday
A. 5-10 mins to warm up+practice HSPU
B. Bench Press
10-8-6-4-2 (build to tough double)
+
2 Sets:
– AMRAP UB Bench Press @ weight for “6”
B. 2-3 sets:
– AMRAP “tough” UB Set of HSPU (compete strict, or kipping w/ deficit if easy)
Rest 2 mins between sets
C. 2-3 Sets:
– AMRAP “tough” UB Set of Ring Dips
Rest 2 mins between sets

Thursday
A. 3-4 Sets:
– 2DB/KB FR Walking Lunges X 50’ UB (Heavy as possible)
Rest 2-3 mins between
B. For Time:
– 10 DB Step Overs (50/35)
– 20 T2B
– 30 2DB Front Squats (50/35)
– 20 T2B
– 10 2DB Front Squats (50/35)

Friday
Againt a running clock:
A. From 0:00-12:00 (8:00 Cap)
– 500/420m Row
Then:
5 Rounds:
– 5 Deadlifts (225/155)
– 10 BF Burpees

B. From 12:00-24:00 (8 min cap)
For Time:
– 30/24 Cal AB
– 30 S2OH (135/95)

C. From 24:00-36:00 (8 Min Cap)
For Time:
– 200 DUs
– 50 KB Swings (70/53)

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 10 mins for blank BB Clean Tech Work
+
10 Min EMOM:
– Build to “tough” Power Clean + Hang Clean (above knee)
B. 4 Sets: (4 mins each set)
– 40s BB Back Rack BB step back lunges (95-135/65-95)
rest 20s
– 40s Seated DB Press (50/35)
Rest 20s
– 40s Bent Over 2KB Row (53/35)
Rest 1:20

Tuesday
A. 3 Sets NFT:
– 45-60s Max distance Farmer Carry (heavy as possible)
Rest 20-30s
– 1-2 Rope Climbs (if easy, complete legless)
Rest 20-30s
– one “Tough” UB set of T2B
Rest to recovery between sets
B. 2 Rounds:
3 Min AMRAP:
– 30/24 Cal AB (max 2 mins)
– AMRAP BBJO (24/20) w/ remaining time
Rest 3 mins
3 Min AMRAP
– 30/24 Cal Row (max 2 mins)
– AMRAP Burpee to 6” target
Rest 3 mins

Wednesday
“Woman Re-Crush Wednesday”
A. Spend 10 minutes opening ups/FR positions for wall balls
+
5 minutes talking/practice breathing mechanics on WBs
B. For Time
“Karen”
– 150 Wall Balls (20/14)
C. Additional work (if time/energy)
2-3 Sets:
– KB FR Step up s X 16-20 (8-10 each leg)
*Step off a plate to add difficulty
– Hollow Rocks X 30

Thursday
A. For Time w/ Partner:
– 100/85 Cal Row
– 50 Power Snatches (75/55)
– 80/65 Cal Row
– 40 Power Snatch (95/65)
– 60/45 Cal Row
– 30 Power Snatch (135/95)

Friday
*Against A Running Clock*
A. From 0-12:00 (9:00 Cap)
15-12-9
– Squat Cleans (95/65)
75-60-45
– DUs

B. From 12-24:00 (9:00 cap)
15-12-9
– S2OH (135/95)
– T2B

C. @ 24:00
2 Rounds For Time: (12 min Cap)
– 400m Run
– 25 Deadlifts (185/135)

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. Spend 10 minutes working on BB Tech for Snatch
+
Accumulate 10-12 Squat Snatch Singles (MOD-Heavy)
*enough to challenge form/technique, but not overpower and effect technique
B. 15 Min EMOM:
1) 5s AB SPRINT + 3-5 Power Snatch (95/65)
2) 7s Row Sprint + 3-5 Lateral Burpees over the Rower
3) 40-50 DUs

Tuesday
A. 9/11 Tribute WOD (Time)
For Time w/ Partner, athletes can work at same time @ different stations
2001 m Row
92 Box Jumps (92 people American Air Flight 11)
64 Deadlifts (175/125) (64 people United Air Flight 175)
64 Burpee Over the Bar (64 people American Flight Air 77)
44 SDLHP (115/75) (44 people United Air Flight 93)
125 Wall Balls (20/14) (125 people Pentagon)
2001m Run (together, w/ flag if you’d like)
*Mile Run will be Murph Loop + 400m out front

Wednesday
A. 5-10 Mins to warm up+practice HSPU
3 Sets:
– AMRAP UB Strict Ring Dips (scale to 8-10 reps)
Rest 2 mins between
B. 3 Sets:
– AMRAP UB HSPU ((scale to 8-10 reps))
Rest 2 mins between sets
C. For Time:
10-9-8-7….1
– DB Pushups (chest between DBs)
– DB Cleans (50/35)
– DB S2OH (50/35)

Thursday
A. For Time w/ Partner: (25 Min Cap)
– 75/60 Cals AB (Partner Holds DBs Overhead 50/35)
– 50 Back Squat (185/135)- From Rack
75/60 Cals Row (Partner Holds DBs Overhead 50/35)
– 50 Front Squat(135/95)- From Rack
B. Coaches Core 😉

Friday
A. 5-6 Sets:
– Wtd. Pullup X 5
Rest as needed
B. For Time:
– 30 Deadlifts (225/155)
– 30 Power Cleans (135/95)
– 30 T2B
– 30 Pullups
*Every break, complete 8 BF Burpees

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

9/2-9/8
Monday
“Labor Day”
A. 4 Rounds For Time: w/ Partner:
– 40 KB Swings (70/53)
– 40 Burpee Box Jump Overs (24/20)
– 400m Run (together)
– 40 Pullups
– 40 Wall Balls (20/14)

Tuesday
A. HSPU Strength Work
2-3 Sets:
– AMRAP Strict HSPU (scale= Seated DB Press)
Rest 20s
– AMRAP Kipping HSPU (scale= DB Push Press)
Rest 20s
– AMRAP Pushups
Rest as needed between sets
B. For Time (8 min Cap):
– 36/26 Cal AB
– 18 Deadlifts (255/165)
– 36/26 Cal Row

Wednesday
A. 15 Minutes to warm up/practice Power snatch
B. “Isabel”
For Time (8 Min Cap):
– 30 Snatches (135/95)
C. Optional Accessory work
2-3 Sets:
– Bent Over Snatch Grip Barbell Row X 8-10 @ 21X1
– 2KB Overhead Walking Lunges X 50’ (scale to 1 KB if necessary)

Thursday
A. For Time w/ Partner:
– 100 DUs (each)
– 100 Alt. DB Snatch (50/35)- one working at a time
– 100 DUs (each)
– 60 DB Cleans (50/35)- one working at a time
– 100 DUs (each)
– 30 Devils Presses (50/35)

Friday
A. 2-3 Sets:
– AMRAP UB Strict Pulups
Rest 20s
– AMRAP UB Pullups (any style)
Rest 20s
– AMSAP Farmer Carry
Rest as needed
B. For Time (20 Cap):
2-4-6-8-10-8-6-4-2
– Power Cleans (155/105)
– S2OH (155/105)
– BF Burpees

Saturday
– NO CLASSES! Summer Slam, come support your Woolfepack 🙂

Sunday
Open Gym: 8:30am-10:30am

Monday
A. Spend 10-15 mins working on Pullup/MU Skills
+
8 Min EMOM:
– 6 C2B + 6 Pushups
B. 3 Sets:
3 Min AMRAP:
“DB DT”
– 12 Deadlifts (50/35)
– 9 Hang Cleans (50/35)
– 6 S2OH (50/35)
Rest 60s

*Score= TOTAL rounds + reps. Pick up where you left off

Tuesday
A. Spend 10-15 mins w/ blank Barbell working on Snatch Technique
+
3 Sets:
– Back Squat X 10 (build to a “tough” load, but good form. We will build off this!)
Rest as needed
B. For Time (6 minute cap):
– 30/24 Cal AB
– 20 Box Jump Overs (24/20)
– 10 Power Snatch (135/95)

**This is a SPRINT! Do not hold back on the Bike, push the pace and make it burn!!

Wednesday
“Woman RE-Crush Wednesdays”
A. Spend 10-15 minutes to warm up/practice power clean and jerk technique
B. “Grace”
– 30 Clean and Jerks (135/95)
C. Accessory Work
2-3 Sets:
– Bent Over Barbell Row X 8-10 @ 21X1
– Single Leg Good mornings X 5-6 (each leg, slow and controlled)
– 10 V-ups+10 Leg Lifts + 20 Russian Twists

Thursday
A. 8 Rounds For Time w/ partner:
– 15 Wall Balls (20/14)
– 10 DB Box Step Overs (50/25) (50/35)
– 500/420m Row
*Alternate full rounds
B. Coaches Core 😉

Friday
A. HSPU Skill/strength work
2-3 Sets:
– AMRAP “tough” UB set of HSPU
rest 30s
– AMRAP “tough” UB Ring Pushups
Rest 30s
– AMSAP “tough” Nose to wall hold
B. For Time:
5-10-15-20
– S2OH (135/95)
20-15-10-5
– BF Burpees

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am

Monday
A. 10 mins to warm up Squat cleans
+
Build to todays “tough”
– Squat Clean + 2 Front Squats (3 total squats)
Rest as needed
B. For Max Reps:
3 Min AMRAP:
– Wall Balls (30/20)
Rest 60s
2 Min AMRAP:
– Wall Balls (30/20)
Rest 30s
1 Min AMRAP:
-Wall Balls (30/20)

Tuesday
A. Spend 10-15 mins working on Pullup/Muscle Up Skills (don’t compromise hands!)
B. 4 Rounds For Time (20 min cap):
– 500/420m Row or 20/15 Cal AB
– 100 DUs
– 10 Hang DB Clean and Jerk (50/35)- switch every 5

Wednesday
“Woman RE-crush Wednesday”
A. 5-10 minutes opening up shoulders/hips
*banded OH/PVC pass throughs/Sky reaches/Ido-presses
B. “Cindy”
20 Min AMRAP
– 5 Pullups
– 10 Pushups
– 15 Squats
*compare to 4/18/2018
B. 2-3 Sets:
– 20 Ab Mat Sit Ups
– 15 Hollow Rocks
– 45-60s Ring Plank Hold

Thursday
A. 3 Rounds For Time w/ partner (25 min cap):
– 400m Run (together)
Then:
– 20/15 cal AB (each)
– 20/15 Cal Row (each)

Friday
A. For Time:
– 50 Deadlifts (225/155)
– 50 BF Burpees
– 50 T2B
*Every 2 minutes, including 0:00 complete 5 Box Jump Overs (30/24)
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am
**JumpNrope Double Under Seminar from 9:30am-12pm

Monday
A. 10-15 minutes of pullup/muscle up practice
B. 15 Rounds for Time (15 min cap):
– 4 S2OH (95/65)
– 3 Pullups
– 2 BF Burpee
*Compare to 4/9/2018
C. 2-3 Sets NFT:
– AMRAP “tough” UB Strict HSPU (kipping if no strict, then Seated DB/KB Press @ 2121)
– Supinated Ring Rows x Map reps (burnout!)
– 30 Ab Mat Sit Ups

Tuesday
A. Build quickly to a “tough” but technically perfect:
– Back Squat X 3
B. 2 Sets:
– AMRAP tough UB Back Squats @ 60%
Rest as needed
C. For Time:
– 50 Air Squats
– 400m Run
– 50 Air Squats

Wednesday
“Woman Crush Wednesday”
A. 10 minute BB Power clean warmup/tech work
B. “Elizabeth”
For Time:
21-15-9
– Cleans (135/95)- Any style
– Ring Dips
*Compare to 4/11/2018
C. 2-3 Sets NFT:
– Pendlay Row X 8-10
– Ring Pushups X AMRAP UB @ 21X1 (2s down, 1s pause,
– L-Sit Hold on Paralette X AMSAP

Thursday
A. For Time w/ partner:
– 100/80 Cals Row
– 100 Power Snatch (75/55)
– 100/80 Cals AB
*Every 5 minutes, including 0:00 complete 10 synchro BF Burpees

Friday
A. For Time (25 cap):
– 150 DUs
– 50 Deadlifts (185/135)
– 150 DUs
– 50 Wall Balls (20/14)
– 150 DUs
– 50 Box Jump Overs (24/20)
B. Coaches Core 😉

Saturday
9am CrossFit
*Coaches choice 😉

Sunday
Open Gym: 8:30am-10:30am