Wednesday Week#6 Speed

Warm up

Agility Complex

5 yards/ 10 yards/ 15 yards

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*15 yard broad jumps*

Skill

Wall ball shots

WOD

25 minute Ping pong

100m run (each)

10 pull ups (each)
10 Wall ball shots (each)

Tuesday Week#6 Speed

KB Warm up

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

5x

20:40

-TTB

-Walking lunges
-KBS

Monday Week#6 Speed

Warm up

Band sprinting drills

1 mile run

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Ski technique

WOD

Reverse Tabata the following

-Battle ropes

Rest 2 minutes

-Air Bike

Rest 2 minutes
-Ski for calories

Sunday Motivation 9/27

Hero Saturday 9/26

Warm up

5 yards/ 10 yards/ 15 yards

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*15 yard broad jumps*

Skill

Movement standards

WOD

TK

20 minute AMRAP

8 Strict Pull-ups

8 Box Jumps w/ 30” m/36"
12 KBS w/53 m/70

Friday 9/25 Week#5 Volume

Gymnastic #2 Warm up

2 minutes jump rope

-Net climb

-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower

-Bucket work x5 wipers or x5 round the clocks

-3x hand stand holds

-Strict TTB

-Close grip OHS

Skill

HSPU

WOD

2 minutes max effort

-HSPU

2 minutes rest

-GHD back ext

2 minutes rest
-Pull ups

Thursday 9/24 Week#5 Volume

Warm up & Skill

Rowing technique (basic)

2 minute row

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

WOD

4 rounds of

50 KBS w/35 m/53
1K row

Wednesday 9/23 Week#5 Volume

Odd Object Warm up

-Plate push 20m

-Seal walk 20m

-Plate pinch carry 20m w/25 m/35

-Single arm press w/ over 30# m/ over 50#

-Stone carry 20m  w/95 m/145

Skill

Stone G2S

Partner WOD

16 minute ping pong

7 Stone G2S

7 Burpees
7 TTB

Tuesday 9/22 Week#5 Volume

Warm up

The complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Movement standards

WOD

3 rounds for time:

400m run
30 jump lunges

Monday 9/21 Week#5 Volume

Warm up

3 minutes jump rope 10 singes/10 doubles

10 RDLs

10 good mornings

10 OHS

10 dips

10 pull ups

Skill

Shoulder to OH

WOD

3 minute AMRAP

-Shoulder to OH w/65 m/95
Rest 3 minutes
-Deadlift w/115 m/185

Sunday Motivation 9/21

Hero Saturday 9/19 Week#4

Warm up

Band sprinting drills

1 mile run

-back peddle

-side shuffle

-carioca

-sprint

-broad jump 10m

Skill

Burpee muscle ups

WOD

Taylor

4 Rounds for time of:

400m Run
5 Burpee Muscle-ups

Friday 9/18 Week#4 Loading

Partner warm up

Plank - push ups

Plank - lateral jumps

Partner sit ups

Partner-squat (yes squat your partner)

Partner carry

Skill

Partner yoke push and pull

Partner WOD

15 minute ping pong

15m yoke push with partner’s body weight
15m yoke reverse drag with partner’s body weight

Thursday 9/17 Week#4 Loading

Warm up

800m run

Gymnastic holds

Hold the following positions

-Tuck

-Pike

-Hollow

-Straddle

Skill

Deadlift

WOD

10 minute AMRAP

3 weighted dips
3 deadlift w/ 1.5x body weight m/ 2x body weight

Wednesday 9/16 Week#4 Loading

Wednesday

Odd object warm up

-Plate push 20m

-Seal walk 20m

-Plate pinch carry 20m w/25 m/35

-Single arm press w/ over 30# m/ over 50#

-Stone carry 20m  w/95 m/145

Skill

DB snatches

WOD

For time:

21-15-9

Single DB walking lunges w/45 m/70

DB snatches w/45 m/70
Double unders

Tuesday 9/15 Week#4 Loading

MB warm up

3 minutes practice double of triple unders

1x

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Strict press & stone carry

WOD

20 minute AMRAP

7 strict press 
20m stone carry 

Monday 9/14 Week#4 Loading

Monday

Warm up

The Complex

3 minute jump rope complex

10 singles/ 10 singles as fast as possible/ 10 singles/ 10 double unders

2x

-Push up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Pull up complex (5 close/ 5 shoulder with apart/ 5 ultra wide)

-Mid section complex (5 tucks/ 5 v-ups/ 5 Hollow rocks)

-Posterior complex (5 superman/ 5 super rock/ 5 good morning)

-Stationary lunge complex (5 forward lunges/ 5 lateral lunges/ 5 reverse lunges)

Skill

Movement standards

WOD

Fat Cindy

15 minute AMRAP

(w/25# vest m/45# vest or w/25 DB & plate m/45# DB & plate)

5 pull ups

10 push ups
15 squats

Sunday 9/13 Motivation

Saturday 9/12 Week#3 Speed

Warm up
Rowing technique #2
3 minutes of rowing

-Break down of the stroke
-Pacing
-Builders
-Bell curve

3 minutes of rowing

Skill
Movement Standards

911 memorial WOD (Partner WOD)

For Time:

2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pullups
11 Power Cleans (165/115)
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (165/115)
11 Push Jerks (135/95)
2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11. The 2001M row or run represents the year the attack took place. The 11 Reps of 9 exercises represent the date.

Friday 9/11 Week#3 Speed

Warm up

5x

Bar on back press force the extension

OHS with a 3 second pause

Drop snatch

Snatch technique

WOD

5x

30:30

-SDHP

-OHS

-Power snatch
(w/45 m/75)

Thursday 9/10 Week#3 Speed

The CrossFit Warm up

3x

15 reps of: 

Samson Stretch (15-30 seconds)

OHS

GHD sit ups

GHD back ext

Pull ups 

Dips

Skill

Movement standards

WOD

For time:

Burpees 15-10-5
Push ups 15-20-25

Wednesday 9/9 Week#3 Speed

Warm up

Agility Complex

5 yards/ 10 yards/ 15 yards

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*15 yard broad jumps*

Skill

DB snatch

WOD

25 minute Ping pong

100m run (each)

10 dips (each)

10 DB snatch (each) w/45 m/70