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Fitness Heroics – CrossFit Epically Awesome

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In’s

high hang squat cleans 3 x 5

Yoga/Mobility

stretch lats with bands

Warm-up

Clean Warm Up (No Measure)

3 rounds

3 deadlifts

3 deadlifts with high pull

3 hang power cleans

3 front squats

3 squat cleans

Skill/Strength

Clean (5 x 2 TNG @ 80-85% 1 RM )

WOD

AMRAP crazy 11/5/16 (AMRAP – Rounds and Reps)

Keep a running count on this wod. It will switch every 3 mins with a 2min break between rounds.

3 Min AMRAP #1

10 Front squat ( 95/75)

10 Push press

Rx: as written

Rx+: 115/85; HSPU

rest 2min

at 5 min on the clock

3 Min AMRAP #2

10 Back Squat (95/75)

10 Burpees

Rx: as written

Rx+: 115/85; OTB burpees

Rest 2 min

at 10 min on the clock

3 Min AMRAP#3

10 hang power clean (95/75)

10 Hanging leg raises

Rx: as written

Rx+: 115/85; TTB

Out’s

row 1000 m

Superhero Training

Yoga/Mobility

lat stretch with bands

Skill/Strength

Power Snatch (4 x 3 building )

Gymnastics

Double Unders ME (AMRAP – Reps)

3 Rounds for unbroken reps

Max Effort Double Unders unbroken

Rest 2 minutes

Sprints (Time)

10 x 200 M sprints with 1 min break between each

at the end of the 5th sprint, you get 2 min rest.
score is total time for all sprints including the break

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In’s

DO THIS! OR LLOYD WILL SMITE YOU!

single leg deadlfit 3×10/ leg

Yoga/Mobility

Pigeon pose or Banded Hamstrings (Sounds like a band name…..dibs)

Warm-up

3 Rnds Clean (No Measure)

3 Rounds w/ Bar

5 Deadlifts

5 DL w/ High Pull

5 Power Cleans

5 Press

5 Front Squats

5 Thrusters

Skill/Strength

Deadlift (2 x 2 @ 90% 1 RM )

Follow this rep sequence up to your 90%

2 x 5 @ 75%

2 x 4 @ 80%

2 x 3 @ 85%

2 x 2 @ 90%

WOD

1/10/2015 (Time)

21-15-9

Deadlifts @ 50% 1 Rep Max

Pull-ups

RX+:

Chest-2-Bar Pull-ups

Deadlift, 55% 1 Rep Max

Superhero Training

Yoga/Mobility

couch stretch

Skill/Strength

Paused Front Squat (1 x 2 Build to a heavy double pause )

Gymnastics

Deficit Handstand Push-ups (3 x ME )

WOD

11/4/16SH (Time)

4 rounds for time

10 WallBalls

10 Strict hanging leg raises

10 Front squats

Rx: 20/14; 135/95

Rx+:toes to bar; 225/155

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In’s

3 x 10 Overhead squat with empty bar

Yoga/Mobility

bar stretch for shoulders and chest

Warm-up

snatch and overhead squat warm up (No Measure)

2 rounds with an empty bar

– Run 400 m

– 5 Snatch pulls

– 5 Power snatches

– 5 OH squats

– 5 snatch balances

– 5 squat snatch

Skill/Strength

Snatch Balance w/ OHS (6 x 2 OHS start @ 75 % of snatch weight )

Preform 1 Snatch balance to begin Overhead Squats
Last Set is Max Reps

WOD

Pick from the following 2 WODs.

You only have to do 1 WOD…Calm Down

8 Minute cap for both WODs

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
If you cant do 135#/95#, find a weight that is heavy but not a 1 Rep Max.

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Females: 55#

Out’s

3 x 10 strict pull ups or 3 x 10 lat pulldowns.

Superhero Training

Yoga/Mobility

pigeon pose

Skill/Strength

Power Clean (5 x 5 @ 75% )

Gymnastics

strict ring dips (3 x ME )

WOD

11/3/16SH (AMRAP – Rounds and Reps)

15 min AMRAP

25 weighted sit ups

400 M run

10 squat cleans

Rx:95/75

Rx+: 135/95

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In’s

dumbbell fly on bench 3 x 10

Yoga/Mobility

pec stretch with bands

Warm-up

Bench Cardio (No Measure)

3 Rounds

10 Bench Press

5 Inch Worm Push-ups

10 burpees

10 OH Press with Band

Skill/Strength

Bench Press (1 x 5 RM )

WOD

Cardio- 11/2/16 (Time)

For time

500 M row

50 Sit ups

400 M row

40 Hanging Leg Raise

300 M Row

30 Burpees

200 M Row

20 Box Jumps

100 M Row

10 HSPU or 5 wall walks

Rx: 24″/20″

Rx+: 24″/20″ holding stick overhead; TTB; HSPU
Running substitute

600 M- out the gate to the left

500 M- run the 400 then to the telephone pole just past our entrance and back in.

400 M- to the stop sign

300 M- to the main entrance to the funeral home.

200 M- Over the crosswalk

Out’s

3 x 20 UB kettlebell swings

Superhero Training

Yoga/Mobility

lat stretch with band

Skill/Strength

Push Press (5 x 2 @ 85% 1 RM PP )

Gymnastics

Max Height Box Jump (Distance)

Max Height Box Jump

WOD

11/2/16 SH (Time)

4 rounds for time

500 M row

15 Push press

Rx: 95/75

Rx+: 135/95

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In’s

Good mornings 3 x 15 with empty bar

Yoga/Mobility

couch stretch

Warm-up

6 min Bar warm-up #2 (No Measure)

1 Minutes of Burpees

FOLLOWED BY…

5 minutes of

5 Push-ups

5 Cleans

5 Jerks

5 Back Squats

Skill/Strength

Back Squat (1 RM )

Today is 1 RM day !

WOD

11/1/16 (AMRAP – Rounds and Reps)

10 Min ARMAP

30 DU or 90 singles

10 hang power cleans

30 DU or 90 singles

10 thrusters

Rx: 95/65

Rx+:115/85

Out’s

3 x 10 toes to bar or haning leg raises

Superhero Training

Yoga/Mobility

lat stretch

Skill/Strength

Snatch (5×1 @80%)

Gymnastics

accumulate 3 min in an L-sit position for 2 sets

WOD

11/1/16 SH (Time)

3 rounds for time

15 Deadlifts

15 HSPU

5 bar muscle ups

Scaled: 135/95; seated dumbbell press; chest to bar pull ups

Rx: 225/155

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In’s

3 x 10 goblet squats

Yoga/Mobility

Pigeon pose

Warm-up

Musical Med Balls (No Measure)

Just like Musical Chairs, you will be playing the same game with med balls.

Start off with every one having their own med ball. When the music stops everyone finds a med ball to sit on. Each round take one med ball away.

if you are “out” when the music plays you hold a squat position and when it stops you drop down to the ground and do one burpee.

*to make it challenging place the med balls in a wide circle while having the athletes in a smaller one so they need to run to them instead !

HAVE FUN

WOD

Halloween 2016 (Time)

For time:

Run 1 mile

then 1 round of

31 wallballs

31 hang cleans

31 pull ups

then 4 rounds of

10 box jumps

10 sumo deadlift high pulls

10 burpees over the bar

10 Push press

Rx: 20/14; 95/75; 24″/20

Rx+: 11’/10′ target; 20/14; 115/85; 24″/20″

Out’s

Row 2016 meters

Superhero Training

Yoga/Mobility

couch stretch

Skill/Strength

Cleans and Squat complex EMOM (AMRAP – Rounds)

10 min EMOM complete this complex at 85% 1 RM clean and Jerk OR jerk weight.

1 power clean+ 3 Front squats + 1 split jerk

Gymnastics

100 Pistols (Time)

100 Pistols for time (50 Each leg)

Rx: No modification

WOD

10/10/15 (Time)

AMRAP 12 Min

5 x Power Snatch

10 x Pull ups

15 x sit ups

Rx:95/65

Rx:105/75