Tuesday (10Apr18)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 5RM hang snatch 

For time:

Teams of 2-

100 alternating hang kettlebell snatch 35/53

80 cal row 

60 over the box burpees 20/24 

40 muscle ups

(20 min cap) 

Extra Credit

Work up to a 10RM snatch grip deadlift (straps are permitted) 

Monday (9Apr18) 

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm – 

WOD:

40 mins to complete- 

•10RM push press

•10RM back squat

Then do 1 drop sets @

90% of 10RM

6min AMRAP

5 strict handstand push ups 

10 alternating pistol squats 

15 kettlebell swings 53/70 

Extra Credit 

3×10 strict pull ups AHAP

Or

5×5 3-5sec negative pull ups 

Or 

3×15 ring rows 
AND 
3×10 strict dips AHAP

Or

5×5 3-5sec negative dips 

Or 

3×10 push ups 

Saturday (7Apr18) 

Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

Lift

Bench 

Work up to 10RM

Plus 

1 drop set 

10 @ 90% of 10RM

Then 

3×10 dumbbell flys 

3×10 barbell bent over row

3×10 barbell bicep curls 

3×10 DB press 

Team WOD:

Team Gone Bad

Teams of 2: 

1 round

4 minutes at each station for max reps

Row (cals)

Push press 55/75

Box jumps 20

Hang power clean 55/75

Wall ball 14/20 10ft 

———-

One person working at a time 

Friday (6Apr18) 

WOD: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

CrossFit Total 

1RM Back Squat

1RM Shoulder Press 

1RM Deadlift 

*3 attempts at each lift* 

The Rules

The lifts will be performed in the following order: squat, press, and then deadlift. The best single attempt for each of the three lifts is added together for the CrossFit Total score. Warm up as need. You only get 3 attempt at each lifts. The only other rule is that each attempt must be declared prior to starting the lift. Once you are warm and ready to attempt your lift, you must tell the coach or your workout partner. This will allow the coach to validate your lift. 

Extra Credit:

“Karen”

For time-

150 wallballs 14/20 9/10 

Thursday (5Apr18) 

Open* gym hours-5am-7am

9am-10am

Noon-1pm

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hit up skills, active recovery, mobility work

Open Gym Skill:

5rounds:

Max handstand walk in 1minute* 

Rest 1minute 

*sub wall walks, handstand holds or kick up practice

Open Gym WOD:

3 rounds-

Run 1 mile w/ vest*

rest 5mins 

*scale: no vest, less distance 

Wednesday (4Apr18)

 WODtimes:5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

WOD:

Work up to a 1RM snatch

Jackie

For time-

1000m row

50 thrusters 35/45

30 pull ups

Extra Credit

For time 

10 muscle up

Or

Work muscle up progressions 

Or

30 strict pull ups and 30 strict dips*

*scale as needed*

Tuesday (3Apr18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

Work up to a 

1RM front squat 

Grace:

For time 

30 clean & jerks 95/135 

Extra Credit 

3 rounds NFT 

20 steps death march 

8-10 GHRs 

30-60sec Chinese plank 

Monday (2Apr18)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm –

WOD:

25mins to work up to a

1RM clean & jerk 

(if you have time continue to max out clean)

For time-

“Annie”

50-40-30-20-10 reps of

Doubleunders 

Sit ups

(17min cap) 

Extra Credit

Max rep strict pull ups 

-rest 5mins-

Max rep strict dips 

And/Or

2-3 rounds not for time 

10 unbroken strict pull ups*

10 unbroken strict dips*

*scaled as needed 

Easter Sunday

Remember we are closed for normal class but don’t forget about CFPBs annual Easter 10k (only 12.5 laps up and down the street)

Start time: 5am 

Location: the gym parking lot 

Put on your bunny ears and strap on those cotton tails. This is what we’ve been training all year for. 

Saturday (31Mar18)

Open Gym 9am-noon

Team WOD 11:15am 

*if you want to “Lift” and do the team WOD please done before 11:15

– 

Lift

Shoulder press:

Work up to a 1RM

Then

Superset for 4rounds

10 DB floor press 

10 single arm dumbbell row 

20-25 GHD sit ups 

Team WOD

 Teams of 2-

3 rounds 

30 tire flip in & outs 

200m farmers carry 53/70 & 400m run

20’stone 2 shoulder 70/115 

200m farmers carry 53/70 & 400m run 

*split reps whatever way you like. One person runs while the person carries.* 

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