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Workout of the Day

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WOD

CrossFit - Fri, Apr 26
Warm-up
Warm Up

2:00 HR Elevation + Mobility
-into-
3 SETS
5 Inch Worms
4 Muscle Cleans and Shoulder Press
3 Hang Power Clean and Push Press
2 Clean and Jerks

Strength
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets

EVERY 4:00 COMPLETE 1 SET

* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.

Workout
Acai (Time)

Freedom (RX'd)
100 Burpee Box Jump Overs (60/50)

Independence
For Time:
100 Burpee Box Jump Overs (20/16)

Affiliate Compete
125 Burpee Box Jump Overs (60/50)

Workout of the Day

CrossFit - Sat, Apr 27
Warm-up
Warm Up

AMRAP x 4 MINUTES

10/8 Cal Row

10 alt. Box Step Ups

4Inch Worms

AMRAP x 4 MINUTES

10 Up Downs → 2nd Round Burpees

5 Boot Strappers

5 WB Front Squat

5 WB Strict Press (merge into 10 WB Thruster in 2nd round)

Workout
Lychee (Time)

Freedom (RX'd)
Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (9/6)
2000/1750m Row
100 Dumbbell Box Step Ups (60/50)(22.5s/15s)
2000/1750m Row

Independence
Teams of 2
1750/1500m Row (M/F 1625m)
150 Wall Balls (9/6)
1750/1500m Row
100 Dumbbell Box Step Ups (50)(15s/10s)
1750/1500m Row

Affiliate Compete

Teams of 2
2000/1750m Row (M/F 1900m)
200 Wall Balls (12/9)
2000/1750m Row
100 Dumbbell Box Step Ups (60/50)(32.5s/22.5s)
2000/1750m Row

Workout of the Day

CrossFit - Sun, Apr 28
Workout Option 1
Passionfruit (Time)

Freedom (RX'd)
30-20-10
Dumbbell Power Cleans (50s/35s)
Burpee Over Dumbbells
(KG conv: 22.5/15 DBs)

Independence
30-20-10
Dumbbell Power Cleans (35s/25s)
Burpee Over Dumbbells
(KG conv: 15/10 DBs)

Liberty
20-15-10
Dumbbell Power Cleans (light)
Up Downs

  • Target time: 6-8 minutes
  • Time cap: 10 minutes
Workout Option 2
Option 2: Zone 2/Recovery (Checkmark)

You can use the first part of the 2,000m Row as the warm-up.

45-60 Min Easy @Zone 1-2

2,000m Row

50ft Mini Band Bear Crawl

3,000m Bike Erg

20 Sec L-sit Hang

5 ATG Split Squats (per leg) - no weight w/3 Sec pause in bottom working ROM.

If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.

WOD

CrossFit - Mon, Apr 29
Warm-up
Warm-up

Banded 7's

-into-

2 SETS

4 Down dog to Seal

3/3 Groiners

4 Bootstrappers

-into-

2 SETS

5 Ring Rows or 3 Strict Pull Ups

5 negative push-ups

5 negative air squat

10 Alt. V Ups

Workout
Star Trek: The Motion Picture (3 Rounds for reps)

Freedom (RX'd)
AMRAP x 12 MINUTES
200m Run
10 Strict Pull-Up
-Rest 2 Min-
AMRAP x 12 MINUTES
200m Run
20 Push-Up
-Rest 2 Min-
AMRAP x 12 MINUTES
200m Run
30 Air Squat

Scoring: Every 50m run is a rep.

Independence

Pull up: 7

Push up: 14

Squat: 21

Compete:

As RX with a weighted vest

Optional mobility
Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

Workout of the Day

CrossFit - Tue, Apr 30
Warm-up
Warm Up

Banded 7's + Hip Halo

2:00 Mobility and HR Elevation

-into-

Burgener Clean Warm-Up and barbell prep

Strength/Accessory
Clean Grip Deadlift + Hang Squat Clean + Push Jerk (Weight)

EVERY 2:30 x 5 SETS
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building sets (Don’t exceed 70% of 1RM Squat Clean)

Workout
The Wrath of Khan (Time)

Freedom (RX'd)
Teams of 2 (partition if needed)
100/80 Calorie Air Bike
100/80 Calorie Ski (OR Row)

Independence
Teams of 2 (Partition as desired)
80/65 Calorie Air Bike
80/65 Calorie Ski (OR Row)

Compete

Teams of 2 (partition if needed)
120/100 Calorie Air Bike
120/100 Calorie Ski (OR Row)

Both Teammates must complete a full set on each erg.

Optional mobility
Mobility

1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)

Workout of the Day

CrossFit - Wed, May 1
Warm-up
Warm Up

EMOM x 8 MINUTES (:50 ON/:10 OFF)

MIN 1 - Inch Worm → Handstand Hold

MIN 2 - Jump Rope → DU

MIN 3 - Bootstrapper → Step back Lunge

MIN 4 - AMRAP 5/5 DB DL - StrictPress → 5/5 DB DL - DB Hang Snatch

Workout
The Search for Spock (AMRAP - Rounds and Reps)

Freedom (RX'd)
AMRAP x 15 MINUTES
9-15-21-27
Alt Dumbbell Snatches (22.5/15)
Dumbbell Step Back Lunges
-in remaining time-
Max Rounds:
2 Wall Walks
50 Double Unders

* Score is the max rounds of Wall Walks and Double Unders

Independence
AMRAP x 15 MINUTES
9-15-21-27
Alt Dumbbell Snatches (15/10)
Dumbbell Step Back Lunges
-in remaining time-
Max Rounds:
1 Wall Walk
35 Double Unders

Affiliate Compete
AMRAP x 15 Minutes
9-15-21-27
Alt Dumbbell Snatches (32.5/22.5)
Dumbbell Step Back Lunges
-in remaining time-
Max Rounds:
3 Wall Walks
60 Double Unders

Strength/Accessory
Accessory (Checkmark)

3 SETS
10-15 Hip Extensions
10/10 Bulgarian Split Squats
10/10 Landmine Press

-no rest between sets-

Optional mobility
Mobility

1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)

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