WOD

thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length of each movement

burpee broad jumps

bear crawl

crab walk

lunges

conditioning:

death by kb snatch

Weightlifting

weighted lunges/farmers carry (5×10)

perfrom 5 rounds of 10 weighted lunges with a 100 meter farmer carry

Metcon

Metcon (Time)

21-15-9

power snatch (105/75)

c2b pull ups

wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds (45 seconds per movement)

handstand hold

hollow rock

plank

conditioning:

3 rounds (10 reps 5 per side)

db clean and jerk

Weightlifting

Clean and Jerk (8×1)

perform 1 clean and jerk every minute for 8 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 16

10 R db oh lunges (50/35)

40 double unders

10 L db oh lunges (50/35)

400 meter run

crossfit tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 over and backs

10 snatch balance (pvc/empty bar)

20 kyacks

10 snatch balance

conditioning:

3 rounds of 10 reps (5 per side)

single arm db overhead squat

Weightlifting

Power Snatch (6×1)

perform 1 power snatch with 1 oh squat every 90 seconds for 9 minutes

Metcon

Metcon (AMRAP – Reps)

emom 12

1st min 15 calories

2nd min 20 kb swings (55/35)

3rd min 30 abmat sit ups

finisher: 400 meter run

crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

tabata (4 rounds) (:20 on/:10 off)

paleo chair

squat to stand

lunges

conditioning:

3 rounds

5 goblet squats (35/18)

10 sit ups

15 ring rows

Weightlifting

Back Squat (5×6 )

perform 5 strict pull ups between rounds add 5-10 pounds from last 5×6 back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 10

10 push press (95/65)

10 burpee box jump overs (24/20)

saturday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

4 rounds

1 minute hollow hold

1 minute handstand hold

1 minute plank

Metcon

Metcon (AMRAP – Reps)

5 rounds

1 minute double unders

1 minute kb swings (55/35)

1 minute burpees over the kb

1 minute box jumps (24/20)

1 minute rest

friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 banded pull aparts

10 2 second pause supermans

1 minute chest opener

30 second pec smash per side

conditioning:

death by push ups

Weightlifting

Bench Press (5×6 with 1 empty sled pull)

Metcon

Metcon (Time)

200 meter run

21 clean and jerks (115/85)

21 russian swings (70/55)

200 meter run

15 clean and jerks

15 russian swings

200 meter run

9 clean and jerks

9 russian swings

200 meter run

thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 minute pigeon pose

1 minute wrist mobility

30 second tricep stretch per side

conditioning:

death by air squats

Weightlifting

Front Squat (5×6 with 5×12 ghd sit ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 13

15 deadlifts (185/125)

15 toes to bar

15 ring dips

wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds (1:1 rest)

500 meter row/ski

Gymnastics

Metcon

Metcon (Time)

for time

30 calories

25 burpees over the bar

20 hr push ups

15 goblet squats (70/55)

10 push press (95/65)

5 wall walks

10 calories

15 burpees over the bar

20 hr push ups

25 goblet squats (70/55)

30 push press (95/55)

tuesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

5 empty bar clean pulls

5 empty bar front squats

5 empty bar muscle cleans

conditioning:

death by med ball cleans

Weightlifting

clean complex 4/17 (7×1)

perform 1 clean, 1 hang clean, 2 high hang cleans every 2 minutes for 14 minutes

Metcon

Metcon (AMRAP – Reps)

amrap 9

2 shoulder touches

2 db snatch (50/35)

….

monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

45 second pigeon pose per side

1 length crab walk

45 seconds of worlds greatest stretch

20 over and backs

conditioning:

amrap 2

3 kb swings

3 kb squats

6 kb swings

6 kb squats

…..

Weightlifting

Push Jerk (5×6 with 5×5 box jumps)

Metcon

Metcon (2 Rounds for reps)

amrap 8

8 wall balls (20/14)

16 overhead lunges (55/35)

24 sit ups

rest 1 minute

amrap 8

8 weighted sit ups (55/35)

16 overhead lunges (55/35)

24 wall balls (20/14)

getright

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