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THURS.: 5, 10, 15
WARMUP: 250 METER RUN, 50 AIR SQUATS
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME
400 METER RUN
30 AIR SQUATS
20 WEIGHTED SIT UPS
10 WALL BALL SHOTS
WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP
3 ROUNDS
5 POWER CLEAN
10 BACK SQUAT
15 DEADLIFT
ONCE 3 ROUNDS ARE FINISHED TAKE A 2 MIN. BREAK THEN REPEAT ANOTHER 3 ROUNDS
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WED.: ONE HANDED DEADLIFTS =)!
WARMUP: 800 METER RUN
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 25 MIN CAP.
5 ONE ARM DEADLIFTS LEFT HAND M 95, 75, 55 LBS. / W 44, 35, 26 LBS.
5 ONE ARM DEADLIFTS RIGHT HAND
10 BOX JUMPS M 24″ / W 20″
10 PULL UPS / 20 JUMPING PULL UPS
ON-RAMP WILL USE KETTLEBELLS FOR THIS EXERCISE. UNLESS THEY GO OVER 53 LBS. WHICH THEN THEY WILL USE A BAREBELL INSTEAD OF A KETTLEBELL.
WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 25 MIN CAP.
5 ONE ARM DEADLIFTS LEFT HAND M 135, 115, 95 LBS. / W 95, 75, 55 LBS.
5 ONE ARM DEADLIFTS RIGHT HAND
10 BOX JUMPS M 24″ / W 20″
10 PULL UPS
LEVEL 1 WILL USE A BAREBELL FOR THIS EXERCISE. IF 135 LB IS TO EASY GO HEAVIER!
COOL DOWN: REST
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TUES.: YEAH DIPS & RING DIPS.
WARMUP: 400 METER RUN
WOD (WORKOUT OF THE DAY): ON-RAMP COMPLETE AS MANY ROUNDS AS POSSIBLE IN 4 MINUTES
10 DIPS
10 PUSH UPS
10 FLOOR PRESSES
REST FOR 3 MINUTES AND REPEAT IN FOUR CYCLES.
WOD (WORKOUT OF THE DAY): LEVEL 1 COMPLETE AS MANY ROUNDS AS POSSIBLE IN 4 MINUTES
10 RING DIPS
10 CLAPPING PUSH UPS
10 FLOOR PRESSES
REST FOR 2 MINUTES AND REPEAT IN FOUR CYCLES.
COOL DOWN: 400 METER RUN
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MON.: HELLO HELLO
WARMUP: 5 MIN JUMP ROPE
WOD (WORKOUT OF THE DAY): ON-RAMP 7 ROUNDS FOR TIME 20 MIN. CAP
7 KB POWER SWINGS
14 JUMPING PULL UPS
20 SITUPS
WOD (WORKOUT OF THE DAY): LEVEL 1 7 ROUNDS FOR TIME 20 MIN. CAP
7 KB POWER SWINGS
7 CHEST TO BAR PULL UPS
20 SITUPS
COOL DOWN: 200 MED-BALL PARTNER FOWARD PASSES
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SUN.: REST & PRAY
GOOD MORNING CHILDREN HOPE ALL OF YOU ARE ENJOYING YOUR DAY OFF. PLEASE TAKE THE TIME TO PRAY FOR A FRIEND OF MINE WHO PASSED AWAY. HIS NAME IS “PETER BIVONA” AND HIS FAMILY AND LOVED ONES REALLY COULD YOU USE YOUR PRAYERS AT THIS TIME. THANK YOU
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SAT.: WE ARE DOING ANOTHER FUN TEAM WOD!
WARMUP: 400 METER RUN
WOD (WORKOUT OF THE DAY): 3-4 PERSON TEAM WOD WITH A 25 MIN. CAP
1. 15 BURPEES
2. SDHP (SUMO DEADLIFT HIGH PULLS)
3. SHOULDER PRESSES
4. MOUNTAIN CLIMBERS
YOU CANNOT SWITCH TO THE NEXT STATION UNTIL PERSON DOING BURPEES HAS COMPLETED ALL 15 BURPEES.
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FRI.: TODAYS WOD IS A CROSSFIT HERO WOD!
WARMUP: 1600 METER RUN
WOD (WORKOUT OF THE DAY): “RANDY” 15 MIN CAP
75 POWER SNATCHES M75 / W45
COOL DOWN: 1600 METER RUN
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WARMUP: AIR SQUATS / JUMPING JACKS
WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN CAP
21-18-15-12-9
KNEE RAISES
MED-BALL CLEANS M20 / W10
BURPEES
SLAM BALLS M20 / W10
WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN CAP
21-15-9-3
KNEE RAISES
CLEAN & JERK 115 / 95 / 75 LBS.
BURPEES
SLAM BALLS M20 / W10
READ MORE & COMMENT (0) »TUES.: TEAM WOD
WARMUP:
WOD (WORKOUT OF THE DAY): TEAM WOD WITH 3-4 PEOPLE 30 MIN. CAP
200 METER RUN
KB SWINGS
PUSH PRESSES
CONTINUE TO SWITCH STATIONS FOR 30 MIN. AS THE RUNNER COMES IN HE/SHE WILL TAG OUT THE OTHER AND YOU WILL ROTATE THROUGH THE STATIONS. TRY TO REMEMBER AND KEEP A COUNT OF YOUR TOTAL REPS.
READ MORE & COMMENT (0) »TUES.: CLAP IT UP!
warmup: 50 air squats / 50 jumping jacks
WOD (WORKOUT OF THE DAY): ON-RAMP 30 min cap.
5 modified HSPU
10 kb / plate front squats
30 jumping pull ups
20 pushups
400 meter run
20 pushups
30 jumping pullups
10 kb / plate front squats
5 modified hspu
WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 min cap
“Standing Ovation”
5 Parallette HSPUs (head has to touch top of two 45lb bumpers)
10 Front Squats (185/135)
20 Clapping Pull ups
30 Clapping Parallette Push ups
400 meter Med-Ball Run (20/10)
30 Clapping Parallette Push ups
20 Clapping Pull ups
10 Front Squats
5 Parallette HSPUs
cool down: 75 weighted abs
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