WOD

WOD 22 fundraiser

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 ring rows

10 jumping pull ups

1 minute handstand hold

1 minute plank

Gymnastics

Gymnastics practice

10 minutes to work on any gymnastics movement

Metcon

Metcon (AMRAP – Rounds and Reps)

For time (Individual or teams of 2)

22 push ups

22 toes to bar

22 russian swings (55/35)

22 calories

22 burpees

22 alternating kb cleans (55/35)

22 walking lunges

22 sumo deadlift high pulls (75/55)

22 box jumps

22 pull ups

22 ab mat sit ups

22 shoulder touches

22 power cleans (75/55)

22 ring dips

22 overhead squats (75/55)

22 kb swings (55/35)

22 supermans

22 wall balls (20/14)

22 power snatch (75/55)

22 air squats

22 med ball cleans (20/14)

22 burpees over the bar
At 22 minute we will all pause at take 22 seconds moment of silence

CrossFit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 med ball deadlifts

10 supermans

10 single legged deadlifts

10 supermans

Conditioning

Amrap 3

10 empty bar goodmormings

15 sit ups

10 squats

Weightlifting

Deadlift (5×3)

Pause 1 second at the knee then finish the lift

Metcon

Metcon (Time)

For time

500 meter row

27-24-21

Wall balls (20/14)

Box jumps (24/20)

Ring dips

500 meter row

Tuesday CrossFit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute chest opener

15 over and backs

30 second superman hold

10 kyacks per side

3 rounds

6 hand release push ups

12 russian swings

18 mountain climbers

Weightlifting

Bench Press (5×3)

1-2 second pause at the bottom of the press, add 5-10 pounds from last lift

Metcon

Metcon (AMRAP – Reps)

Amrap 8

1 power clean (135/95) plus 1 burpee over the bar
Add 1 rep to each movement per round

Monday CrossFit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

30 second pigeon pose per sude

1 minute paleo chair

30 second couch stretch per side

1 minute wall sit

Amrap 3

10 jumping squats

15 supermans

1 length bear crawl

Weightlifting

Back Squat (5×3)

3 second pause at the bottom of the squat, add 5-10 pounds from last back squat

Metcon

Metcon (3 Rounds for reps)

Amrap 4

8 ground to overhead (95/65)

8 kb swings (55/35)

Rest 1 minute

Amrap 3

6 deadlifts (185/115)

6 burpees pull ups

Rest 1 minute

Amrap 2

Distance in meters

saturday team wod

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

3 rounds for time

5 jumping pull ups

10 push ups

15 sit ups

Metcon

Metcon (Time)

for time (in teams of 2)

100 calories

90 toes to bar

80 lunges

70 power cleans (95/65)

60 box jumps (24/20)

500 meters

40 burpees over the bar

30 push press (95/65)

20 hand release push ups

100 calories
25 minute cap

friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute of inch worms

1 minute of bear crawls

1 minute of crab walks

conditioning:

back extension technique

push press technique (focus on hip extension)

Weightlifting

Push Press (5×3 )

focus on hip explosion beform pressing the bar overhead

Metcon

Metcon (AMRAP – Reps)

emom 10

1st minute 12 hang snatch (75/55)

2nd minute 12 alternating pistol squats

finisher:

2 rounds

25 calories

thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute upper back roll out with pvc pipe in snatch grip

2 minute paleo chair

30 seconds pec smash per side

conditioning:

assault bike technique then in teams of 2 perform 30 calories for time

Metcon

Overhead Squat (5×3 )

with a 3 second pause at the bottom and increse weight from last 5×3 overhead squat

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 4

5 thrusters (115/85)

5 handstand push ups

5 chest to bar pull ups
perfrom the amrap twice with 1 minute rest in between and begin the second amrap where you left off the first amrap

wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

5 med ball cleans

5 empty bar clean pulls

30 second banded hamstring stretch per side

conditioning:

GHD sit up technique

Clean technique

Weightlifting

1 power clean, 2 hang cleans,1 jerk (5×1)

perform 5 rounds of 1 power clean, 2 hang cleans and 1 jerk
work up to your heaviest set for the complex and perfrom all 5 rounds at the same weight

Metcon

Metcon (Time)

5 rounds for time

250 meters

50 air squats

tuesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 ring rows ( false grip if possible)

30 second handstand hold

30 second hollow hold

30 second plank

conditioning:

rowing technique then 50 calories for time

Gymnastics

Pull-ups (5X5)

strict pull ups and can be weighted

Gymnastics

Box Jumps (5X5)

work on opening up fully at the jump and extending your hips at the top of the box

Metcon

Metcon (Time)

3 rounds for time

30 overhead lunges (75/55)

30 knees to elbows

30 shoulder touches

monday Crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute front rack hold with hook grip

30 second banded tricep stretch each side

1 minute paleo chair

conditioning:

ski erg technique then in teams of 2 perform 40 calories for time

Weightlifting

Front Squat (5×3 )

3 second pause at the bottom of the squat (add weight from last 5×3 front squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

21 alternating kb cleans (55/35)

15 push jerk (95/65)

9 burpees over the bar

Sunday open gym

Fox River Strength and Conditioning – Open Gym

Metcon

2k Row (Time)

Max Effort 2k Row

getright

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