WOD’s

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

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.

CrossFit - Mon, Apr 29

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

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)

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)

CrossFit - Thu, May 2

Warm-up

Warm Up

3:00 HR Elevation + Mobility

- into -
3 SETS
10 PVC pass-throughs
5 Snatch Grip Deadlifts
5 High Hang Muscle Snatch
5 Snatch Push Press
5 Power Snatch

Strength/Accessory

Power Snatch (Weight)

EMOM X 5 MINUTES
5 Power Snatch (50-55%)(Singles)
-rest 1:00-
EMOM X 5 MINUTES

3 Power Snatch (60-65%)(Singles)
-rest 1:00-
EVERY :30 FOR 5 MINUTES
1 Power Snatch (70-75%)

Workout

Captain Kirk (Time)

Freedom (RX'd)
Tabata (:20 ON/:10 OFF)
100 Back Squats (43/30)
-into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.

Independence
Tabata (:20 ON/:10 OFF)
100 Back Squats (33/25)
-into-
100 Abmat Sit Ups

Affiliate Compete
Tabata (:20 ON/:10 OFF)
100 Back Squats (52/36)
-into-
75 V Ups

Optional mobility

Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)

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