WARMUP: 5 MIN. JUMP ROPE
WOD (WORKOUT OF THE DAY): ON-RAMP 35 MIN. CAP
800 METER RUN
10 SHOULDER PRESS
30 SDHP (SUMO DEADLIFT HIGH PULL)
60 KB SWINGS
90 AIR SQUATS
800 METER RUN
WOD (WORKOUT OF THE DAY): LEVEL 1 35 MIN. CAP
1200 METER RUN
10 (SHOULDER PRESS)
30 SDHP (SUMO DEADLIFT HIGH PULLS)
60 KB SWINGS
90 AIR SQUATS
1200 METER RUN
COOL DOWN: REST
WARMUP: 800 METER RUN
WOD (WORKOUT OF THE DAY): ON-RAMP
4 MIN. AMRAP FOLLOWED BY 30 SEC. WALL SPRINT 30 SEC. BREAK (5X)
4 KNEE RAISES / CRUNCHES
4 SITUP PLATE TWIST M 35, 25 / W 15, 10
4 WEIGHTED SITUPS
4 LEG RAISES
WOD (WORKOUT OF THE DAY): LEVEL 1
4 MIN. AMRAP FOLLOWED BY 30 SEC. WALL SPRINT 30 SEC. BREAK (5X)
4 KNEE TO ELBOWS
4 SITUP PLATE TWIST M 45, 35 / W 25, 15
4 WEIGHTED SITUPS
4 TOES TO BAR
COOL DOWN: 100 MED-BALL CHEST PASSES
WARMUP: 400 METER RUN / 25 WALL PUSHUPS
WOD (WORKOUT OF THE DAY): ON-RAMP 11 ROUNDS 20 MIN. CAP
10 MED-BALL SQUAT CLEANS
5 MOD-BURPEES
WOD (WORKOUT OF THE DAY): LEVEL 1 10 ROUNDS 20 MIN. CAP
1 POWER CLEANS M 185, 155, 125, 95 / W 85, 65, 45
4 POWER CLEANS M 135, 105, 75, 45 / W 65, 45, 25
5 BURPEES
COOL DOWN: 100 MED-BALL PARTNER SITUPS
WARMUP: 50 JUMPING JACKS, 100 FRONT JUMPING JACKS, 5 MOD-BURPEES
WOD (WORKOUT OF THE DAY): TEAM WOD (2 PEOPLE PER TEAM) IF THERE IS A TEAM OF 3 EVERYTHING GOES FROM 40 TO 70 REPS IF THERE IS A 1 PERSON TEAM REPS ARE AT 24 REPS INSTEAD OF 40 2 ROUNDS FOR TIME 35 MIN.
40 SNATCH DEAD LIFTS 1/2, 3/4, 1 BODYWEIGHT
40 BOX JUMPS (STEP UP COUNT AS DOUBLE 120 STEP UPS)
40 WALL BALL SHOTS
40 FLOOR PRESSES M 53, 44, 35, 36 / W 35, 26, 18, 13
40 SNATCH DEAD LIFTS
40 BOX JUMPS
40 WALL BALL SHOTS
40 FLOOR PRESSES
ALL THIS IS ONE ROUND YOU NEED TO DO THIS 2X……..! START THE ROUND WITH 40 SNATCH DL AND FINISH THE ROUND WITH FLOOR PRESSES 2X…….!
COOL DOWN: REST & INDIVIDUAL STRETCHING
WARMUP: 15 MHSPU / HSPU
WOD (WORKOUT OF THE DAY): ON-RAMP 5 ROUNDS FOR TIME 25 MIN. CAP
400 METER RUN
21 KB AMERICAN SWINGS M 44, 35 / W 26, 18
12 PULLUPS OR 24 JUMPING PULLUPS
WOD (WORKOUT OF THE DAY): LEVEL 1 5 ROUNDS FOR TIME 25 MIN. CAP
400 METER RUN
21 KB AMERICAN SWINGS M 53, 44 / W 35, 26
12 PULLUPS OR 24 PULLUPS
COOL DOWN: PARTNER HIGH FIVE PUSHUPS
WARMUP: 250 METER RUN, DYNAMIC WARMUP
WOD (WORKOUT OF THE DAY): TABATAS 8 ROUNDS 20 SEC ON AND 10 SEC OFF
AIR SQUATS
PULLUPS / JUMPING PULLUPS
WALL BALL SHOTS
MOD-PUSHUPS / PUSHUPS
MOD-BURPEES
COOL DOWN: 400 METER RUN
ALOT OF GOOD AND BIG NEWS COMING YOUR WAY THIS COMING WEEK. MORE CLASSES FOR THE MORNINGS & AFTERNOON, ANOTHER BEACH WOD, FUTURE OLYMPIC WEIGHT LIFTING SEMINARS AMONG OTHERS,AND MARCEL WELL BE FULL TIME AT CRANK CROSSFIT AS A PARTNER. ENJOY THE REST OF YOUR WEEKEND AND SEE YOU ALL TOMORROW.
WARMUP: 400 METER RUN
WOD (WORKOUT OF THE DAY): TEAM AMRAP (AS MANY REPS AS POSSIBLE) 25 MIN. 3-4 PEOPLE PER TEAM
BACK SQUATS M 100, 150, 200, 250 / W 50, 100, 150 FOR REPS (PARTNERS SWITCHING STATIONS KEEPS A RUNNING COUNT)
KB AMERICAN SWINGS M 35, 44, 53, 60 / W 18, 26, 35 FOR REPS (PARTNERS SWITCHING STATIONS KEEPS A RUNNING COUNT)
200 METER MED BALL RUN M 20 / W 10 (AS SOON AS PARTNER COMES IN ROTATION BEINGS)
IF THERE IS A FOURTH PARTNER THERE WILL BE PARALLETTE PUSHUPS, MOD-PUSHUPS, OR PUSHUPS
COOL DOWN: REST AND ENJOY THE WEEKEND
WOD (WORKOUT OF THE DAY): ON-RAMP 35 MIN. CAP
21-15-9 (EVERY MINUTE ON THE MINUTE STOP DOING WHAT YOUR DOING AND DO 2 KNEE TUCKS)
21 SQUAT CLEANS M 115, 95, 75, 55, 35 / W 75, 55, 35, 15 (MED-BALL SUB WILL DO TRIPLE 63 REPS)
21 MOD-BURPEE PULLUPS
15 THRUSTERS M 115, 95, 75, 55, 35 / W 75, 55, 35, 15
45 MOD-HSPU
9 POWER SNATCH PLUS OHS M 115, 95, 75, 55, 35 / W 75, 55, 35, 15
27 RING OR PARALLETTE DIPS
WOD (WORKOUT OF THE DAY): LEVEL 1 40 MIN. CAP
“DYLAN AKA LUCIFER” I DARE AND CHALLENGE YOU! MUAHAHAHAHAHA……………!
21-15-9 EVERY MINUTE ON THE MINUTE YOU NEED TO STOP EVERYTHING YOUR DOING AND DO 4 KNEE TUCKS
100 METER SPRINT
21 SQUAT CLEANS M 155 / W 115 (MUST TOUCH MED-BALL TO COUNT AND COME ALL THE WAY UP)
21 BURPEE PULLUPS (MUST DO A PUSHUP WITH BURPEE AND CHIN NEEDS TO PASS BAR)
15 THRUSTERS M 135 / W 95 (MUST TOUCH MED-BALL TO COUNT AND ARMS NEED TO LOCK OUT)
15 HSPU (HEAD HAS TO TOUCH AB MAT TO COUNT AND ARMS NEED TO LOCK OUT)
9 POWER SNATCH + OHS (MUST TOUCH MED-BALL TO COUNT) M 115 / W 75
9 RING DIPS (MUST LOCK OUT ARMS AT TOP AND HAVE A 45 DEGREE BEND ON DIP)
COOL DOWN: ON-RAMP 3X 50 METER SPRINTS / LEVEL 1 OXYGEN MASK OR AMBULANCE
WARMUP: MED-BALL CHEST PASSES 50 / 10 MOD-BURPEES
WOD (WORKOUT OF THE DAY): ON-RAMP 3 ROUNDS FOR TIME 30 MIN. CAP
400 METER RUN
20 BOX JUMPS
25 BACK EXTENSIONS
30 PUSH PRESSES M 55, 45, 35 / W 25, 15, 10
WOD (WORKOUT OF THE DAY): LEVEL 1 THREE ROUNDS FOR TIME 30 MIN. CAP
400 METER RUN
30 BOX JUMPS
25 BACK EXTENSIONS
20 PUSH PRESSES M 115, 95, 75 / W 75, 55, 35
COOL DOWN: REST
