WOD

FOXFIT WEDNESDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 AROUND THE WORLD EACH SIDE

10 BACK LEG SWINGS EACH SIDE

10 HIP ROTATIONS EACH SIDE

10 OVERHEAD PLATE PRESS

Metcon (No Measure)

WOD #1

4 ROUNDS

10 SINGLE ARM RING ROWS TOTAL

15 GOBLET SQUATS

20 AB MAT SITUPS

REST 1 MINUTE

3 1 MINUTE PLANKS (30 SECONDS REST BETWEEN REPS)

REST 1 MINUTE

WOD #2

5 ROUNDS

10 KB OVERHEAD PRESS

10 TRICEP EXTENSION

10 SINGLE LEG SQUAT

REST 1 MINUTE

3 200 METER ROW

OLY FOCUS MONDAY

Fox River Strength and Conditioning – Olympic Focus

Warm-up

Warm-up (No Measure)

MOBILITY:

SHOULDERS

HIPS

ANKLES

WRISTS

Metcon

Metcon (No Measure)

3 ROUNDS

UNBROKEN BAR MUSCLE UPS

UNBROKEN CHEST TO BAR PULL UPS

UNBROKEN PULL UPS

*CANNOT REGRIP BETWEEN EACH MOVEMENT*

Weightlifting

SNATCH COMPLEX (10X1)

PERFORM 1 POWER SNACH, 1 HANG POWER SNATCH, 1 HIGH HANG POWER SNATCH AND 1 MUSCLE SNATCH

Monday CrossFit

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

30 SECOND TRICEP STRETCH

1 MINUTE LACROSSE BALL ROLL OUT

CONDITIONING:

AMRAP 3

5 PLATE GTOH

7 AIR SQUATS

9 SIT UPS

Weightlifting

Push Jerk (5 5 3 3 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

25 DOUBLE UNDERS

20 CALORIES (ROWER/ASSAULT BIKE)

15 FRONT SQUATS (85/55)

Tuesday CrossFit

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MIN HAMSTRING STRETCH

2 MINUTE PALEO CHAIR

1 MINUTE WALL SIT

CONDITIONING:

3 ROUNDS

10 PIPE GOOD MORNINGS

15 GLUTE BRIDGES

20 SUPERMANS

Weightlifting

Deadlift (5 5 5 3 3)

Metcon

Metcon (Time)

3 RFT

6 GROUND TO OVERHEAD (155/105)

12 KNEES TO ELBOWS

18 HAND RELEASE PUSH UPS

Wednesday CrossFit

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 METER BEAR CRAWL

20 METER CRAB WALK

CONDITIONING:

500 METER ROW

40 FLUTTER KICKS

30 SIT UPS

20 JUMPING PULL UPS

100 METER WAITER CARRY

Weightlifting

Snatch (3 3 3 2 2)

Metcon

Metcon (AMRAP – Reps)

TABATA (20 SEC WORK/10 SEC REST, 8 ROUNDS PER MOVEMENT)

WALL BALL SHOTS (20/14)

CHEST TO BAR PULL UPS

JUMPING LUNGES

SITUPS

Thursday CrossFit

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

45 SEC DOOR STRETCH

20 SUPERMANS

CONDITIONING:

6 ROUNDS

5 PUSH UPS

7 TUCK JUMPS

9 PLANK SHOULDER TAPS

Weightlifting

Bench Press (5 4 3 3 2)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

6 RING DIPS

12 ALT. KB SNATCH (55/35)

REST 1 MINUTE

AMRAP 3

6 BURPEE BOX JUMP OVERS (24/20)

12 ALT. KB CLEAN (55/35)

REST 1 MINUTE

AMRAP 3

6 HANDSTAND PUSHUPS

12 KB SWINGS (55/35)

Friday CrossFit

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 MED BALL SHRUGS

10 MED BALL PULLS

10 MED BALL SQUATS

CONDITIONING:

2 ROUNDS

15 MED BALL CLEANS

10 GOBLET LUNGES

Weightlifting

CLEAN COMPLEX (1 1 1 1 1 1)

PERFORM:

1 CLEAN

1 HANG CLEAN

1 HIGH HANG CLEAN

Metcon

Metcon (Time)

21-18-15-12-9

DEADLIFTS (155/105)

SHOULDER TOUCHES PER ARM

SATURDAY TEAM WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

MED BALL TOSS

MOVEMENT PRACTICE

SUMO DEADLIFT HIGH PULL (KB)

HAND RELEASE PUSH UPS

MED BALL CLEANS

Metcon

Metcon (Time)

IN TEAMS OF 2 COMPLETE:

BUY IN: 800 METER RUN

20 ROUNDS

10 KB SUMO DEADLIFT HIGH PULL (70/55)

15 HAND RELEASE PUSH UPS

10 MED BALL CLEAN (20/14)

CASH OUT: 400 SINGLE UNDERS

* SPLIT UP THE BUY IN AND CASH OUT AS NEEDED

* EACH PARTNER COMPLETES A FULL ROUND THEN SWITCHES

FOXFIT FRIDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

1 MINUTE BIKE

1 MINUTE ABMAT SITUPS

1 MINUTE JUMP SQUATS

1 MINUTE BOX STEPS

Metcon

Metcon (No Measure)

WOD #1

30-20-10

BALL SLAMS

PULLS ON THE ROWER

RUSSIAN TWISTS

CORE:

3X20 SHOULDER TAPS (30 SEC REST)

WOD #2

2 ROUNDS

50 SINGLE UNDER JUMP ROPES

40 HIGH KNEES

30 FLUTTER KICKS EACH LEG

20 SQUATS

10 KB UPRIGHT ROWS

FOXFIT THURSDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 METER BUTT KICKS

20 RING ROWS

20 METER HIGH KNEES

20 SIT UPS

Metcon

Metcon (No Measure)

WOD #1

500 METER ROW

50 SINGLE UNDERS

400 METER ROW

40 REVERSE CRUNCHES

300 METER ROW

30 SQUATS

200 METER ROW

20 BOX STEPS

100 METER ROW

10 PUSH UPS

CORE: 3 ROUNDS 20 SHOULDER TAPS (30 SEC REST)

WOD #2

21-15-9

BIKE CALORIES

SIT UPS

FOXFIT WEDNESDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

2 ROUNDS

40 SECONDS OF WORK/20 SECONDS OF REST

RUSSIAN TWISTS

LUNGES

GLUTE BRIDGES

BIKE

Metcon

Metcon (No Measure)

WOD #1

TABATA (20 SECONDS WORK/10 SECONDS REST) 4 ROUNDS

SQUATS

BOX DIPS

REVERSE CRUNCHES

BUNNY HOPS

CORE WORK:

3 30 SECOND ROUNDS (1:1 WORK:REST)

SUPERMANS

PLANKS

WOD #2

21-15-9

SUMO SQUATS

KB DEADLIFT

FOXFIT TUESDAY

Fox River Strength and Conditioning – FOXFIT

Warm-up

Warm-up (No Measure)

50 JUMPING JACKS

40 BIKE KICKS

30 SIT UPS

20 RING ROWS

10 SQUATS

Metcon

Metcon (No Measure)

10-20-30

PULLS ON THE ROWER

REVERSE CRUNCH

TRICEP PRESS DOWNS

AMRAP 8

10 SKIS (EACH SIDE)

8 SPLIT SQUATS

6 PUSH UPS

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