Crank CrossFit

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): FOR TIME 30 MIN. CAP

400 METER RUN

21 KB AMERICAN SWINGS M53, 44 / W 35, 26

15 BOX JUMPS

9 THURSTERS M 95, 75 / W 55, 35

800 METER RUN

21 THURSTERS

15 KB AMERICAN SWINGS

9 BOX JUMPS

400 METER RUN

21 BOX JUMPS

15 THURSTERS

9 KB AMERICAN SWINGS

COOL DOWN: 100 PARTNER WEIGHTED SITUPS, 50 MED-BALL CHEST PASSES

WARMUP: PARALLETE SIDE TO SIDE, FRONT TO BACK 40

WOD (WORKOUT OF THE DAY): ON-RAMP 25 MIN. CAP

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

MED-BALL CLEAN AND JERK

PLATE SITUP GET UPS M 35 / W 15

AIR SQUAT

WOD (WORKOUT OF THE DAY): LEVEL 1 25 MIN. CAP

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

C&J M 115, 95, 75 / W 77, 55, 33

PLATE SITUP GET UP M 45 / W 25

AIR SQUAT

COOL DOWN: 800 METER RUN

WARMUP: 25 JUMPING JACKS / 25 FRONT JUMPING JACKS

WOD (WORKOUT OF THE DAY): ON-RAMP 7 ROUNDS FOR TIME 35 MIN. CAP

“IRASEMA”

800 METER RUN

5 MOD BURPEES (2 PULLUPS AFTER EVERY BURPEE OR 4 JUMPING PULLUPS)

10 OHS (OVERHEAD SQUATS)

20 DOUBLE UNDERS / 60 JUMP ROPES / 60 JUMPING JACKS

WOD (WORKOUT OF THE DAY): LEVEL 1 7 ROUNDS FOR TIME 35 MIN.CAP

“ALVAREZ”

1200 METER RUN

5 BURPEES (2 PULLUPS AFTER EVERY BURPEE OR 4 JUMPING PULLUPS)

10 OHS (OVERHEAD SQUATS)

20 DOUBLE UNDERS / 60 JUMP ROPES / 60 JUMPING JACKS

COOL DOWN: RELAX

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME 30. MIN CAP WORK WITH A PARTNER

5 SUMO DEAD LIFTS & HIGH PULLS 1/4, 1/2, 3/4, 1 BODY WEIGHT (1 SDL + 1 SDHP= 1 REP YOU NEED TO DO 5 REPS A TOTAL OF 5 SDL & 5 SDHP

10 KB FIGURE 8′S (EACH SIDE) M 53, 44, 35 / W 35, 26, 18

5 BOX JUMPS M 24, 20″ / W 20, 16″

10 PLATE SITUP GET UPS M 45, 35, 25 / W 25, 15, 10

5 HALF MOONS (SAME WEIGHT AS PLATE SITUP GET UP) (EACH SIDE)

COOL DOWN: 400 METER RUN 30 SECOND BREAK 250 METER RUN 20 SEC BREAK 200 METER RUN 10 SEC BREAK 100 METER RUN

WARMUP: 400 M RUN

WOD (WORKOUT OF THE DAY): 5 ROUNDS FOR TIME 25 MIN. CAP

4 MINUTES:

100 M RUN

10 BURPEES (MOD FOR ON-RAMP)

10 PARALLETTE PUSHUPS (MOD FOR ON-RAMP)

WALL BALL SHOTS M 20/ W 10 AS MANY AS POSSIBLE UNTIL THE 4  MINUTES ARE UP

TAKE A 1 MIN. BREAK THEN START NEXT ROUND. ADD WALL BALL TOTALS  FROM EACH FROM FOR THE FINAL SCORE.

COOL DOWN: 3X 100 METER SPRINTS

WARMUP: 5 MIN. JUMP ROPE

WOD (WORKOUT OF THE DAY): ON RAMP 4 ROUNDS FOR TIME 25 MIN CAP

200 METER MED BALL RUN

30 AIR SQUATS

20 WEIGHTED SIT UPS  M 25 / W 10

10 PULL UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 4 ROUNDS FOR TIME 25 MIN CAP

200 METER MED BALL RUN

30 AIR SQUATS

20 WEIGHTED SIT UPS  M 35 / W 15

10 PULL UPS

COOL DOWN: STRETCH

TAKE THIS DAY TO RECOVER AND RELAX. I’LL SEE YOU ALL TOMORROW TAKE CARE.

WARMUP: 1200 METER RUN

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN CAP.

5 1/2-1 BODYWEIGHT DEADLIFTS

15 BURPEE PULL UPS

50 METER RUN

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN CAP.

5 1.5 BODYWEIGHT DEADLIFTS

15 BURPEE PULL UPS

50 METER RUN

COOL DOWN: 10 TGU (TURKISH GET UPS) EACH SIDE

WARMUP: 2 MIN. JUMP ROPE / PVC JOINT MOBILITY

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN. CAP

400 METER RUN

40 FLOOR WIPERS M 65, 55, 45, 35 / W 35, 25, 15

10 MHSPU

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS 20 MIN. CAP

400 METER RUN

40 FLOOR WIPERS M 135, 115, 95, 75 / W 65, 55, 45, 35

10 HSPU / 15 MHSPU

COOL DOWN: 100 OR 150 WEIGHTED PARTNER SITUPS

WARMUP: 5X 20 SEC. WALL SPRINTS

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS 25 MIN CAP

5 KB SNATCHES

20 OHS (OVERHEAD SQUATS)

20 WEIGHTED SQUAT JUMPS

25 WEIGHTED JUMPING LUNGES

WOD (WORKOUT OF THE DAY): ON-RAMP 4 ROUNDS 25 MIN CAP

1 SNATCH WITH 5 OHS 5X

20 WEIGHTED SQUAT JUMPS

25 WEIGHTED JUMPING LUNGES

COOL DOWN: 800 METER RUN