Uncategorized

Monday, May 11

Warmup:
10 box step up each leg
10 hip bridges
20 banded leg curls
x 3

Lift:
Box Squat
8×2@70%

CrossFit:
10 shoulder press
20 sledge hammer
200m run
AMRAP in 12min

Capacity:
15 db push press
30 ball slams
200m run
6min AMRAP
1min rest
x3

Cool Down:
1min lat smash
sac side

——————————————–
Vir(agos): means strength and courage: Class offered at 7am (monday through friday) and 11am (Mon/Wed/Fri)
10 hspu
20 ring fallout
30 banded low row
x 4
then
5 kb clean right
5 kb clean left
75ft bear crawl
x 4
then
20 box step ups total
400m run
x3

Saturday, May 9

Warmup:
75f jog
75ft jog – backwards
75ft grape vine each way
75ft high knees
75ft butt kicks
x2

WOD:
Murph prep
400m run
then
5 pullup
10 pushup
x5
AMRAP in 25min

Friday, May 8

Warmup:
200m row
10 Air Squat
10 burpees
x3

Lift:
Shoulder press
w/1 chain (20/10 per side)
8×2 @60%

WOD:
Alternating EMOTM
Odd: 5 burpee + 5 medball clean
Even: 10 cal row
20min

Capacity:
same

Cool Down:
2min thoracic spine stretch
2min lower back stretch

——————————————–
Vir(agos): means strength and courage: Class offered at 7am and 11am (Mon/Wed/Fri)

5 tire flips
10 cal row
20 russian kb swings
30 ring row
x 4
then
200m farmers carry
10 hang power clean
20 banded good morning
1min plank
x 5

Thursday, May 7

Warmup:
:30 jumping jack
:30 lunge step
:30 spiderman
:30 scorpion
x2

Skill:
3×8 self assisted dip
matador or ring

WOD:
DT
12 deadlift
9 hang power clean
6 push jerk
x5
(155/105)

Capacity:
7 deadlift
14 kb swings
21 oblique twists w/kb
5 rounds

Cool Down:
3×20 db tate press
3×20 db rollback

——————————————–
Vir(agos): means strength and courage: Class offered at 7am and 11am (Mon/Wed/Fri)

400m sled pull
then
21 15 9
floor press
sledgehammer
then
21 15 9
back squat
sdhp
3 2 1
rope climb
then
200m run
30 banded low row
:30 hang
x 4
then 400m sled pull

 

Wednesday, May 6

Warmup:
75ft sled pull backwards
10 barbell good morning
10 barbell box step up
x3

Grip Work:
1min hex db hold
1min rest
x3

WOD:
10 cal row
20 v-ups
30 double uders/60 singles
AMRAP in 10min
rest 2min
200m run
:30 plank
30 mt climbers
AMRAP in 10min

Capacity:
same

Cool Down:
400m sled pulll

——————————————–
Vir(agos): means strength and courage: Class offered at 7am and 11am (Mon/Wed/Fri)

10 pullup
20 atomic situp
30 band push down
x5
then
400m run
10 kb swings
20 box step up ( total)
30 burpees
40 russian twists
x 3
then
NOT FOR TIME
20 turkish get

 

Tuesday, May 5

Warmup:
10 shoulder rollout
10 kip swings
10 kicks on the wall
x3

Skill:
Tabata support hold on rings

WOD:
5 stones to shoulder
10 ctb pullup
15 hspu
20 burpee box jump
25 russian kb swings
rest 5min
x2

Capacity:
10 hpc
10 pullup or ring row
10 db push press
10 burpee box jump
AMRAP in 15min

Cool Down:
3×12 pushup
3×30 band pull down

——————————————–
Vir(agos): means strength and courage: Class offered at 7am and 11am (Mon/Wed/Fri)

10 shoulder press
20 db fly
30 hip bridges
5 rounds
then
100 double unders
50 air squat
25 abmat situp
15 cal airdyne
3 rounds

 

 

Monday, May 4

Warmup:
200m row
10 box step downs each leg
10 clam shell
x3

Lift: Box Squat
8×2@60%

WOD:
800m run
50 good mornings
25 ghd situp or 35 abmat situp
x3

Capacity:
same

Cool Down:
1min plank
1min rest
x3

——————————————–
Vir(agos): means strength and courage: Class offered at 7am and 11am (Mon/Wed/Fri)
1,000m row
then
10 Dips (ring or box)
20 inverted row
30 flutter kicks
10min AMRAP
then
10 front squat (goblet)
20 lunge steps (total)
30 mt climbers
10min AMRAP
then
1,000m row

Saturday, May 2

killer’ warmup

Partner WOD:
Partner A: 400m run
Partner B:
5 toes to bar
10 push press
15 abmat situp
AMRAP in 30min

Capacity:
same

Friday, May 1

Warmup:
200m row
20 lunge steps
20 abmat situp
x2

Lift:
Shoulder press
w/1 chain (20/10 per side)
8×2 @50%

WOD:
5 4 3 2 1
rope climb
50 40 30 20 10
cal row or airdyne

Capacity:
25 20 15 10 5
pullup
50 40 30 20 10
cal row or airdyne

Cool Down:
2min thoracic spine stretch
2min lower back stratch

Thursday, April 30

Warmup:
:30 jumping jacks
:30 air squat
:30 mt climbers
:30 spiderman
x2

Skill:
3×8 close grip pushup

WOD:
25 wallball
25ft walking on hands
E3minOTM
x5
*sub 20 shoulder taps

Capacity:
25 wall ball
50 flutter kicks
200m row
AMRAP in 15min

Cool Down:
3×20 db tate press
3×20 db rollback

——————————————–
Vir(agos): means strength and courage: Class offered at 7am and 11am (Mon/Wed/Fri)
200 m run
10 box jump
20 wall ball
400m run
10 box jump
20 wall ball
600m run
10 box jump
20 wall ball
800m run
10 box jump
20 wall ball
1000m run