WOD

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26
May

Friday May 27th

CrossFit

SKILLZ
For Load, building:
3×2 Power Position Power Snatch
3×2 Mid-Hang Power Snatch (mid thigh)
2×2 Low Hang Power Snatch (at or below knee)

Stimulus: Technique progressing to Heavy
Rest: As Needed

WOD
AMRAP 5 Minutes
12 Wall Walks
30 DB Power Cleans 50/35lbs
Max Wall Walks in remaining time

Feel: Muscle Overload
Pacing: Sustain

25
May

Thursday May 26th

CrossFit

SKILLZ
EMOM 10 Minutes, alternating movements:
– 10 Banded Strict Pull Ups
– 10 Push Ups

Pull Ups: Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.

Push Ups. Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.

Stimulus: Stamina
Rest: As Prescribed

WOD
AMRAP 13 Minutes
12/10 Calorie C2 Machine
50′ Farmers Carry (athletes may pick their own weight/strategy)

Score is pounds moved (weight used multiplied by number of rounds)

Feel: Cardio
Pacing: Sustain

Bootcamp

Every 3 Min For 6 Rounds
10 Double Dumbbell Squats
15 Feet Double Dumbbell Lunges
5 Devils Press
15 Feet Double Dumbbell Lunges

Barbell

Overhead Squat + Push Press

4 sets of 5 ohs, building in weight throughout

6×5 behind the neck push press building in weight

24
May

Wednesday May 25th

CrossFit

Squat Clean and Split Jerk
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%

3 reps @ 70%
2 reps @ 75%
1 rep @ 80%

3 reps @ 75%
2 reps @ 80%
1 rep @ 85%

Drop and reset between reps. Rest 3-5 minutes between sets.

Stimulus: Heavy
Rest: As Needed

Barbell

Power Snatch + Overhead Squat
3×1 @65
3×1 @70
3×1 @75
3×1 @80

23
May

Tuesday May 24th

CrossFit

Every 3 Minutes for 30 Minutes
:10-:15 Air Bike Sprint for Peak Wattage

Score is the average of the max wattages you attained from all 10 efforts.

Feel: Gas
Pacing: Send

Bootcamp

25 Min AMRAP
10 Sit Ups
8 Pull Ups/Ring Rows
6 cals
1 min rest

Barbell

Back Squats
3×2 @85%
6×1 @92.5%

22
May

Monday May 23rd

CrossFit

SKILLZ
On a 15 Minute Running Clock:

Build to a heavy set of 2 Push Presses

Stimulus: Heavy
Rest: As Needed

WOD
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run

Feel: Cardio
Pacing: Sustain

Barbell

Power Clean + Front Squat + Split Jerk

20
May

Saturday May 21st

CrossFit

Find a 1rm Overhead Squat

Bootcamp

In 25 Mins
4 Rounds
20 RKBS
100m Run
Right In To
4 Rounds
15 Goblet Squats
100m Run
Right Into
4 Rounds
10 DB Snatch
100m Run

19
May

Friday May 20th

Happy Birthday Amber Ramirez

Happy Birthday Ed Rankin

CrossFit

Every 4 Minutes for 28 Minutes (7 rounds)
Air Bike 0.5/0.4km
Run 200m w/ 50/35lb DB, KB, plate, or sandbag
Rest remainder of each interval1

Score is total working time from each interval added together.

Scaled Version: athletes carry 35/20lbs or less

Feel: Cardio
Pacing: Reach

18
May

Thursday May 19th

CrossFit

SKILL WORK
Every 4 Minutes for 12 Minutes (3 sets)
1 Max Rep Set of Push Presses

Round 1: 75% 1RM
Round 2: 70%
Round 3: 65%

Adjust weights to allow for 5-10 reps on round 1, and then slightly more on each subsequent set.

Stimulus: Stamina
Rest: As Prescribed

Score is total reps

WOD
AMRAP 4 Minutes
3 Bar Muscle Ups
8 DB Front Squats 50s/35s
Rest 1:00
AMRAP 3 Minutes
2 Bar Muscle Ups
6 DB Front Squats 50s/35s
Rest 1:00
AMRAP 2 Minutes
1 Bar Muscle Ups
4 DB Front Squats 50s/35s

Scoring: 3 separate scores of rounds + reps. Start with the Bar Muscle Ups each AMRAP.

Feel: Gas
Pacing: Sustain

Bootcamp

8 Rounds Every 3 Mins
7 DB Push Press
21 jump ropes
7 DB Front Squats

Barbell

Snatch accessories

snatch deadlift 4×2 @ 100% of snatch
kb overhead walk 6×50′ each arm
3×12 hip extension
3×12 back extension
3×6 glute ham curl

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