WOD

tuesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 banded good mornings

10 supermans with 1 second pause

10 jumping lunges

conditioning:

3 rounds

10 single leg kb deadlift (5 per leg)

Weightlifting

Deadlift (5×6 )

add 10 pounds from last deadlift weight

Metcon

Metcon (Time)

21-18-15-12

russian swings (70/55)

knees to elbows

burpees to a plate (45/25)

monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 empty bar clean pulls

10 empty bar power cleans

10 empty bar cleans

conditioning:

100 meter run

200 meter row

100 meter run

Weightlifting

5/14 clean complex (10×1)

emom 10

1 power clean, 1 clean, 1 hang clean, 1 jerk

Metcon

Metcon (Time)

for time

800 meter run

1000 meter row

800 meter run

saturday team wod

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

5 rounds

1 minute handstand hold

1 minute hollow hold

1 minute superman hold

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 23 (in teams of 3)

100 pull ups

100 push ups

100 air squats

100 calories

crossfit friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds increasing load (start with pvc pipe)

10 overhead squats

conditioning:

in teams of 2

row 1000 meters (break up the row as you wish)

– 1 partner rows while the second partner bikes

Weightlifting

Overhead Squat (5×6 )

perform a 1 minute plank between sets

Metcon

Metcon (Time)

3 rounds for time

200 meter run

30 wall balls (20/14)

crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 lengths bear crawl

1 length burpee broad jumps

2 lengths bear crawl

1 length crab walk

conditioning:

3 rounds

2 lengths farmer carry (70/55)

1 length waiter carry (55/35)

Weightlifting

Shoulder Press (5×6 )

perfrom 5 seated box jumps between each set (add height to the box jump from last week if possiable)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

10 pull ups

15/12 assault bike calories

30 air squats

crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute tricep stretch in green band (:30 per side)

1 minute front rack hold in bottom of squat

1 minute upper back roll out

conditioning:

3 rounds

25 single unders

20 air squats

15 knees to chest

Weightlifting

Front Squat (5×6 )

perfrom a 1 minute hollow hold between sets

Metcon

Metcon (Time)

50 double unders

30 alternating pistol squats

75 double unders

30 toes to bar

100 double unders

30 front rack lunges (95/65)

crossfit tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

happy birthday victoria!!!

5×5 tyw

5×10 snow angles

conditioning:

amrap 2

5 kb swings (45/25)

6 push ups

7 shoulder touches

Weightlifting

Push Press (5×6 add 5 pounds to last lift)

perform 5 weighted box steps between each round

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 20 (in teams of 2)

5 box jumps (30/24)

5 handstand push ups

5 power cleans (135/95)

5 single right arm kb thruster (55/35)

5 single left arm kb thruster (55/35)

crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute paleo chair

1 minute over and backs

1 minute pigeon pose (:30 per side)

1 minute around the worlds

conditioning:

3 rounds

10 air squats

20 sit ups

Weightlifting

Back Squat (5×6 add 5-10 pounds from last lift)

perform a 1 minute handstand hold between sets

Metcon

Metcon (AMRAP – Reps)

amrap 8

1-2-3-4…

wall walk

burpee over the bar

shoulder to overhead (115/85)

sunday open gym

Fox River Strength and Conditioning – Open Gym

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Metcon

Metcon (2 Rounds for reps)

death by burpees (1,2,..)

rest 1 minute

death by calories (3,6,9…)

saturday team wod

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

8 minute cap

in teams of 2 run 1 mile (break up the 1600 meters any way you like)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 25 (in teams of 2)

30 kb swings (55/35)

300 meter run

20 kb sumo deadlift high pulls (55/35)

200 meter run

10 pull ups

100 meter run

friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

5 minutes of mobility

conditioning:

800 meter run

Gymnastics

skill day (1×1)

take 20 minutes to work on skills

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

getright

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