Crank CrossFit

WARMUP: 25 SQUAT JUMPS

SKILL WORK: KIPPING PULLUP

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

14, 13, 12, 11, 10………1

KB DEADLIFTS M 60, 53, 44 / W 44, 35, 26

MED-BALL CLEANS M 20 / W 10

MOD-PUSHUPS / PUSHUPS

WOD (WORKOUT OF THE DAY): LEVEL 1 FOR TIME 30 MIN.CAP

10, 9, 8, 7, 6……1

DEADLIFT M 225, 205, 185 / W 135, 115, 95

SQUAT CLEAN M 135, 115, 95 / W 95, 75, 55

PUSHUP

COOL DOWN: REST

WARMUP: 5 MIN. JUMP ROPE

STRENGTH: FRONT SQUAT 5-3-1 (START WITH 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 30 MIN. CAP

“1/2 KELLY”

200 METER RUN

15 BOX JUMPS

15 WALL BALL SHOTS

WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 30 MIN. CAP

“KELLY”

400 METER RUN

30 BOX JUMPS

30 WALL BALL SHOTS

COOL DOWN: REST STRETCHING ON OWN

ENJOY THE WEEKND CHILDREN BE SAFE AND SEE YOU ALL TOMORROW!

WARMUP: DYNAMIC WARMUP

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

21-18-15-12-9-6-3

KB LUNGES (EACH SIDE 42, 36, 30…..)

HSPU / MHSPU

MOUNTAIN CLIMBERS (EACH SIDE)

COOL DOWN: REST AND ENJOY THE WEEKEND!

WARMUP: 15 MOD- BURPEES

STRENGTH: 5-3-1 BACK SQUATS (START WITH 70% OF 1RM (ONE REP MAX))

WOD (WORKOUT OF THE DAY): ON-RAMP AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP

20 KB AMERICAN SWINGS M 35, 26 / W 18, 13

30 MED-BALL SITUPS M 20 / W 10

20 MOUNTAIN CLIMBERS (EACH SIDE)

WOD (WORKOUT OF THE DAY): LEVEL 1 AMRAP (AS MANY ROUNDS AS POSSIBLE) 25 MIN. CAP

20 KB AMERICAN SWINGS M 53, 44 / W 35, 28

30 MED-BALL SITUPS M 20 / W 10

40 MOUNTAIN CLIMBERS (EACH SIDE)

COOL DOWN: 70 MED-BALL PARTNER CHEST PASSES

WARMUP: SHORT DYNAMIC WARMUP

SKILL WORK: 5-10 MIN. REVIEWING KIPPING PULL UPS

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

1, 2, 3, 4, 5, 6, 7, 8, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 9 AT THE END IF TIME PERMITS

SHOULDER PRESS M 65, 55, 45 / W 35, 25, 15

SQUAT JUMPS WITH SAME WEIGHT AS SHOULDER PRESS

FRONT PLATE PRESS M 35, 26 / W 18, 13

WOD (WORKOUT OF THE DAY):  LEVEL 1 FOR TIME 30 MIN. CAP

1, 2, 3, 4, 5, 6, 7, 6, 5, 4, 3, 2, 1 OPTIONAL 8 IF TIME PERMITS

SHOULDER PRESS M 115, 95, 75 / W 65, 55, 45

SQUAT JUMPS WITH SAME WEIGHT AS SHOULDER PRESS

FRONT PLATE PRESS M 53, 44 / W 35, 26

COOL DOWN: REVIEW KIPPING PULL UPS / OPTIONAL 100 WEIGHTED PARTNER SIT UPS

WARMUP: 3 MIN. JUMP ROPE / 10 AIR SQUATS WITH 2 SECOND PAUSE AT BOTTOM OF SQUAT

STRENGTH: 5-3-1 FRONT SQUATS (START WITH %70 OF 1RM (ONE REP MAX)) EXAMPLE M 50, 100, 150, 200 / W 25, 50, 75, 95

WOD (WORKOUT OF THE DAY): TEAM WOD 2-3 PEOPLE PER GROUP 3 ROUNDS FOR TIME  OPTIONAL 4 30 MIN. CAP

800 METER MED BALL RUN (PARTNERS RUN IN BACK OF EACH OTHER PERSON CARRYING THE BALL RUNS IN FRONT PASSING IT BACKWARDS TO OTHER PARTNERS TO CHANGE THE LEAD)

20 HIGH FIVE PUSHUPS (IF THERE IS 3 IN A GROUP ONE PARTNER WILL DO 20 SINGLE HANGS OFF THE GROUND PUSHUPS)

LISTEN TO WHAT THE LITTLE GIRL SAYS AT 11 SEC. EVEN SHE KNOWS WHAT IT SHOULD LOOK LIKE!!!!!

40 SDHP M 135, 115, 95, 75 / W 95, 75, 55, 35 (IF THERE IS 3 IN A GROUP YOU WILL DO 60 REPS INSTEAD OF 40)

COOL DOWN: REST

WARMUP: 200 METER RUN / 10 PUSHUPS / 10 MOD-BURPEES

SKILL WORK: KIPPING PULL UPS (EVERYONE SHOULD PARTICIPATE ON-RAMP / LEVEL 1)

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

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO START

21-15-12-3

PUSH PRESSES M 75, 65, 55, 45 / W 45, 35, 25, 15

KB POWER SWINGS M 35, 26 / W 18, 13

AROUND THE WORLDS M USE THE SAME WEIGHT FOR KB / W USE THE SAME WEIGHT FOR KB

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO FINISH

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

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO START

21-15-9-3

PUSH PRESSES M 155, 135, 115, 95 / W 95, 75, 55

KB POWER SWINGS M 53, 44 / W 35, 26

AROUND THE WORLDS M USE THE SAME WEIGHT FOR KB / W USE THE SAME WEIGHT FOR KB

50 PARALLETTE SIDE TO SIDE JUMPS (EACH SIDE) TO FINISH

COOL DOWN: 5-10 MIN. REVIEWING ON SKILL WORK (KIPPING PULLUPS)

STRENGTH PROGRAM: BACK SQUAT 5-3-1 FOR TIME 10 MIN. CAP (2-3 PEOPLE PER GROUP OF EQUAL STRENGTH)

(START WITH A 70% 1MR (ONE REP MAX) AND GO FROM THERE) EXAMPLE START M 200, 150, 100 / W 150, 100, 50 FOR THE FIRST 5 AND GO UP FROM THERE.

WARMUP: QUICK DYNAMICS / 10 AIR SQUATS WITH A 2 SEC. PAUSE  AT THE LOWEST POINT OF THE SQUAT

WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS OPTIONAL 4 25 MIN. CAP

200 METER RUN

20 WALL BALL SHOTS M 20 / W 10

15 PULLUPS / 30 JUMPING PULL UPS

WOD (WORKOUT OF THE DAY): LEVEL 1 3 ROUNDS OPTIONAL 4

200 METER RUN

20 WALL BALL SHOTS M 20 / W 10

15 PULLUPS

COOL DOWN: IF YOU WERENT ABLE TO FINISH THE STRENGTH PROGRAM FOR TODAY FINISH IT UP

ALOT OF FUN STUFF IS PLANNED FOR THE FOLLOWING WEEK. WE ARE IMPLEMENTING SOME NEW THINGS THAT WE THINK YOU WILL LIKE AND CATCH ON TO. SUMMER IS OVER AND FALL HAS BEGUN AND THIS DOESN’T GIVE YOU AN EXCUSE TO BE LAZY AND NOT TRAIN JUST AS HARD.

SEE YOU ALL TOMORROW.