WOD

crossfit saturday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

mobility

coaches choice

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 20 (in teams of 2)

100 air squats

200 abmat sit ups

300 meter med ball run (20/14)

crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length of each movement

spidermans

burpee broad jumps

inch worms

crab walk

conditioning:

21-15-9

push ups

jumping pull ups

Weightlifting

Thruster (3 rm)

20 minutes to establish a 3 rm

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 round (with pvc pipe)

10 overhead squats

10 snatch balance

2 rounds (with empty barbell)

5 hang muscle snatch

5 overhead squats

Weightlifting

Hang Snatch (emom 8 )

Metcon

Metcon (Time)

3 rounds for time

21 db overhead squats (50/35)

18 alternating db clean and jerks (50/35)

15 burpees over the db

crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 glute bridges with 3 second hold

1 length walking lunge

10 marching bridges

1 length walking lunge

conditioning:

3 rounds

5 single leg kb deadlift

10 sit ups

5 single leg kb deadlift

Weightlifting

Deadlift (3 rm)

take 20 minute to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 9

10 push press (115/85)

10 knees to elbows

100 meter run

crossfit tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

5 minutes of mobility focusing on your personal gymnastics movement

Gymnastics

GYMNASTICS PRACTICE (emom of 1-3 reps )

20 MINUTES TO WORK ON A SKILL:

PISTOLS

DOUBLE UNDERS

HANDSTANDS (HOLDS, PUSH UPS, WALKS)

MUSCLE UPS

Metcon

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crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

:30 overhead empty bar hold

:30 preacher stretch

:30 dead hang

then…

5 minutes

250 meter row

10 over and backs

10 kyacks

Weightlifting

Push Jerk (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (Time)

5 rounds for time

10 ring dips

15 pull ups

200 meter run

crossfit saturday

Fox River Strength and Conditioning – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

mobility

coaches choice

Metcon

Metcon (3 Rounds for reps)

in teams of 2

amrap 8

15 med ball cleans (20/14)

15 pull ups

15 burpees to a plate (45/25)

rest 1 minute

amrap 8

15 wall balls (20/14)

15 push ups

15 burpee pull ups

rest 1 minute

amrap 8

15 weighted sit ups(20/14)

15 ring dips

15 inverted burpees

crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute paleo chair

10 cosak squats

1 minute paleo chair

10 forward lunges per leg

1 minute paleo chair

conditioning:

amrap 3

10 ground to overhead with plate (25/15)

10 sit ups

:30 handstand hold

Weightlifting

Back Squat (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (Time)

21-15-9

power cleans (135/95)

handstand push ups

crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds (with empty barbell)

5 muscle cleans

5 front squats

5 power cleans

conditioning:

death by rowing calories

Weightlifting

Hang Clean (10×2 )

every minute on the minute perform 2 hang cleans

Metcon

Metcon (Time)

for time (20 minute cap)

600 meter run

50 wall balls (20/14)

400 meter run

50 kb swings (55/35)

200 meter run

50 box jumps (24/20)

crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 banded pull aparts

:30 chest opener

10 marching bridges per leg

:30 chest opener

conditioning:

death by push ups/ring push ups 2-4-6-8-10

Weightlifting

Bench Press (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

20 alternating pistol squats

10 assault bike calories

20 hr push ups

getright

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