WOD

Team WOD Saturday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

3 rounds

30 second handstand hold

30 second plank

30 second hollow hold

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

Amrap 30

50 kb swings (55/35)

25 toes to bar

50 air squats

Crossfit friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

happy birthday Laura B

3 rounds

20 single legged glute bridge

10 meter monster walk

Conditioning:

Amrap 4

10 kb high pulls

20 mountain climbers

30 lunges

Weightlifting

Deadlift (5×3 with pause at knees)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

amrap 13

530 meter row

53 sit ups

53 hang cleans (95/65)

*while one partner is working the other parter is performing 53 single unders then you will switch*

CrossFit Thursday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Happy birthday troy

2 rounds

5 med ball shrugs

5 med ball pulls

5 med ball cleans

Conditioning:

Clean practice

Weightlifting

High-Hang Clean (5×3)

Metcon

Metcon (Time)

For time (20 minute cap)

50 calories

40 goblet squats (55/35)

30 sit ups

20 deadlifts (185/115)

10 burpees

10 calories

20 goblet squats

30 sit ups

40 deadlifts

50 burpees

Crossfit wednesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 over and backs

20 kyacks

1 minute worlds greatest stretch

1 minute paleo chair

Conditioning:

3 rounds

10 jumping pullups

10 shoulder touches

10 knees to elbows

Weightlifting

Overhead Squat (5×3 with 3 second pause at bottom)

Metcon

Metcon (3 Rounds for reps)

Amrap 3

10 pull ups

5 power cleans (135/95)

Rest 1 minute

Amrap 3

10 box jump overs (24/20)

5 push press (115/85)

Rest 1 minute

Amrap 3

10 ring dips

5 power snatch (95/65)

Crossfit tuesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 meter inch worm

10 snatch balance

10 meter crab walk

10 snatch balance

Conditioning:

Snatch practice

Weightlifting

High-Hang Snatch (5×3)

Metcon

Metcon (Time)

4 rounds for time

60 double unders

30 push ups

15 sumo deadlift high pulls (95/65)

Crossfit monday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

30 second pec smash per side

1 min chest opener

20 supermans

Conditioning:

Amrap 3

5 push ups

10 sit ups

15 squats

Weightlifting

Bench Press (5×3 with pause at bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

With 8 minutes on the clock

1000 meter row

Then

Amrap in remaining time

10 wall balls (20/14)

20 kb swings (55/35)

Open gym sunday

Fox River Strength and Conditioning – Open Gym

Metcon

Metcon (Distance)

10 rounds

(40 seconds work/20 seconds rest)

Row for meters

Team wod saturday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Mobility

Death by plank ups

Metcon

Metcon (2 Rounds for reps)

Amrap 12 (2 times with 1 minute rest between and beginning at the start)

10 burpees to a plate

20 box jumps (24/20)

30 ab mat sit ups

Crossfit friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

5 double unders

10 meter inch worm

10 double unders

20 meter bear crawl

15 double unders

30 seconds worlds greatest stretch per side

Conditioning:

Push jerk practice

Weightlifting

Push Jerk (5×3 working at the same weight )

Metcon

Metcon (Time)

21-15-9-6

Chest to bar pull ups

Alternating Kb overhead squats (35/18

Crossfit thursday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds

5 pvc clean pulls

5 pvc clean catches

5 pvc push jerks

Conditioning:

Clean complex practice

Weightlifting

Clean complex (6×1)

Perform 5 sets of the complex (which includes)

1 clean

1 hang clean

1 high hang clean

Metcon

Metcon (AMRAP – Reps)

Emom 12

1st minute 10 thrusters (95/65)

2nd minute 10 handstand pushups

3rd minute 10 burpees over the bar

Crossfit wednesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 slow ring rows

10 negative ring dips

20 over and backs

20 kyacks

Conditioning:

Death by kettlebell swings

Gymnastics

Pull-ups (5×5)

Ring Dips (5×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 back squats (135/95)

10 toes to bar

Crossfit tuesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 minute front rack pvc bar hold

1 minute empty bar front rack hold

1 minute front rack pvc pipe hold

Conditioning:

Amrap 3

10 sit ups

20 mountain climbers

10 air or wall squats

Weightlifting

Front Squat (5×3 with 3 second pause at bottom)

Metcon

Metcon (Time)

5 rounds for time

5 inverted burpees

10 ground to overhead (115/85)

20 calories

getright

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