Tuesday 5/1

Strength

Front Squat 

3 x 10 climbing

Wod

5 RFT 

25 push press 75/55

50 double unders or 100 singles

Monday 4/30

Wod

Amrap 15 - Rx

40 air squats

20 t2b

3 rope climbs

Amrap 15 - Scaled

40 air squats

20 abmat sit ups

10 ring rows

Friday 4/27

“Weightlifting Friday”

1) Front Squat 5 x 3 climbing

2) emom x 10

4 tng power clean

Thursday 4/26

Wod - Rx

For Time

Run 800m

40 thruster 75/55

Run 600m

40 thruster 75/55

Run 400m

Wod - Scaled

For Time

Run 800m

40 thruster 45/35

Run 600m

40 thruster 45/35

Run 400m

Wednesday 4/25

Wod

6 rounds for reps

1 min: Target burpee

1 min: calorie row

1 min: kettlebell swing

1 min: rest

Move from station to station accumulating as many reps as possible.

Tuesday 4/24

Strength

Push jerk + split jerk

5 sets climbing

Wod - Rx

Amrap 7

2-4-6-8...

Dumbbell push press 

Chest 2 bar pull up

Wod - Scaled

2-4-6-8...

Dumbbell push press 

Pull ups

Monday 4/23

Crossfit Games 

Age Group Online Qualifier 18.3

Amrap 20 - Rx

50 wall balls 20/14

100 double unders

50’ handstand walk

100 double unders

50 cal row

100 double unders

50’ handstand walk

100 double unders

Amrap 20 - Scaled

50 wall balls 20/14

50 double unders or 100 singles

50’ bear crawl

50 double unders or 100 singles

50 sumo deadlift high pulls 53/35

50 double unders or 100 singles

50’ bear crawl

50 double unders or 100 singles

Friday 4/20

Wod

Rx

5 rounds

Amrap 4

3 bar muscle ups

30 double unders

5 burpee over kettlebell

15 kettlebell swing 53/35

Rest 2 min after each 4 min amrap 

Scaled

Amrap 4

3 pull ups

30 double unders — modify to 60 single unders if needed

5 burpee over kettlebell

15 kettlebell swing 53/35

Rest 2 min after each 4 min amrap 

Thursday 4/19

Wod

7 RFT - Rx

250m row

20 wall ball 20/14

7 RFT - Scaled

250m row

12 wall ball 20/14

Wednesday 4/18

Wod

Amrap 18 - Rx

24 kettlebell hang power clean 53/35

18 single kettlebell walking lunge 53/35

1 min plank hold

Amrap 18 - Scaled

24 kettlebell hang power clean 35/26

18 single kettlebell walking lunge 35/26

1 min plank hold

Tuesday

Wod

4 RFT - Rx

400m run

15 box jump over 24/20

15 T2B

4 RFT - Scaled

400m run

15 box jump over 24/20

15 toe to kettlebell

Monday 4/16

Wod

For Time

10 power clean and jerk 115/105 - 95/65

10 power clean and jerk 135/95 - 115/80

10 power clean and jerk 155/105 - 135/95

10 power clean and jerk 185/135 - 155/105

10 power clean and jerk 155/105 - 135/95

10 power clean and jerk 135/95 - 115/80

10 power clean and jerk 115/105 - 95/65

Friday 4/13

Wod

“Jerry” - Rx

1 mile run

2k row

1 mile run

“Team Jerry” - Scaled

1 mile run

2k row

1 mile run

Alternate every 200m in the run and row

So, anybody gonna do some fitness today??

Thursday 4/12

Wod

Rx

3 RFT 

25 power snatch 75/55

25 push up

25 chest to bar pull ups

Scaled

3 RFT 

25 power snatch 75/55

25 push up

25 pull ups

Wednesday 4/11

Wod - all levels

Amrap 20

400m run

100m farmers carry

30 air squats

Tuesday 4/10

Wod

Rx

4 RFT 

500m row

10 power clean 185/135

Rest 2 min

Scaled

4 RFT

500m row

10 power clean 135/95

Rest 2 min

Monday 4/9

Wod (15 min cap)

Rx 

42-30-18

Wall ball 20/14

T2B

With 50 double unders after each round

Scaled

42-30-18

Wall ball 14/10

21-15-9

Hanging knee raise

With 100 single unders after each round 

Friday 4/6

“Weightlifting Friday”

The focus of today is to improve technique. You can go heavy as long as your technique stays sound!

1) muscle snatch + snatch balance + overhead squat

3 x 3

2) pause snatch (pause for two seconds below the knee)

5 x 3

3) power snatch

3-3-2-2-2-1-1

Thursday 4/5

“Bring a Friend Day”

Partner WOD - Split reps as desired

For Time

2000m row

80 Target burpee

1500m row

60 Target burpee

1000m row

40 Target burpee

Wednesday 4/4

Amrap 16

30 wall balls 20/14

60 double unders

30 sit ups

Tuesday 4/3

Strength

Push jerk + split jerk

5 sets climbing

Wod

Amrap 10 

15 Push Jerk 165/115

15 chest to bar pull ups

Monday 4/2

Wod

5 RFT 

500m run

Rest 30 sec

200m run

Rest 2 min

In an effort to improve our gymnastics strength, we are going to implement a new cash out challenge every 6 weeks.  Its our hope that in doing these movements consistenly we will gain the strength needed to help us get better with gymnastics.  

This first phase will focus on ring strength and ring awareness.

Perform these exercises 2 times a week.  Get a coach to make sure you are doing them correctly.

1.  4 x 8 false grip strict ring row

2.  4 x 8 strict ring dip

3.  4 x 8 ring swing