WOD

Fitness Heroics – CrossFit

In’s

5×10 Squat cleans w/ PVC pipe

Warm-up

Yoga Warm Up 2 (No Measure)

-Forward Triangle

-Triangle

-Reverse Triangle

-Down Dog

-Pidgeon

Skill/Strength

Bench Press (3 sets of 5 reps @ 85% of 5 rep max)

WOD

5/21/2015 (AMRAP – Rounds and Reps)

13 Min AMRAP

8 Box Jumps

4 Muscle-ups

Scaled:

Any height

Muscle up transitions

RX:

30/24 Box

Muscle-ups

RX:+

33/27 Box w/ 45lb plate on it

Muscle-ups

Out’s

50 Goblet Squats

50 Ring Dips

Fitness Heroics – CrossFit

In’s

300 Double unders

OR

900 Single Jumps

Yoga/Mobility

-Quad Smash

-Couch Stretch

Warm-up

Stationary #2 (No Measure)

8 Minute AMSAP

20 Pass thrus

10 Overhead Squats w/ Band

5 Push-ups

WOD

5/20/2015 (Weight)

30 minute ETMOM

7 Back Squats

Scaled:

Starts w/ any weight

RX: starts w/ 95/75

RX+:

Starts w/ 135/95

Must go up in weight every 2 minutes until failure or time is done. If you fail, go back to last successful weight and keep doing sets at that weight, not worrying about going on every 2 minutes.

SCORE= Heaviest weight + Extra reps (every 2 reps count as 1 lb)

Out’s

2 Rounds:

25 Knees-2-Elbows

25 Sit-ups

Fitness Heroics – CrossFit

In’s

750 meter row

Yoga/Mobility

-Chest

-Wrists

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Skill/Strength

Squat Snatch (3 rep max)

WOD

5/19/2015 (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Single arm kettlebell swings EACH ARM

7 Wall Ball

7 Push-ups

Scaled:

any weight

any height

Push ups on rings

RX:

KBS 53/35 above eye level

Wall Ball, 20/14, 10ft/9ft

Strict Push-ups

RX+:

KBS above eye level, 62/44

WB 20/14, 11ft/10ft

Clapping Push-ups

Out’s

100 Iron Mikes

Fitness Heroics – CrossFit

In’s

Run 1/2 mile

Yoga/Mobility

Yoga Warm Up (No Measure)

-Forward Fold

-Down Dog

-Warrior 2

-Side Warrior

-Reverse Warrior

-Forward Fold

Skill/Strength

Split Jerk (5×5 @ 85% of 5 Rep Max)

WOD

5/18/2015 (Time)

21-15-9

Single arm kettlebell thrusters

Burpees

Scaled:

Squat and Press

Ker Flops

RX:

Thrusters, 44/26

Ker Flops

RX+:

Thrusters, 53/35

Ker Flops

Out’s

2 Rounds

1/4 mile sprint

Rest 45 seconds

Fitness Heroics – CrossFit

In’s

50 Leg Lifts

Yoga/Mobility

Foam Roll

-Lats

Stretch

-Chest

Warm-up

Stationary #7 (No Measure)

6 Minute AMSAP

8 Jump Squats

8 Lion King Lunges

8 Split Stretch

WOD

2015 CrossFit Regionals Event #6 (Time)

5 Rounds for time

25 Calorie Row

16 Chest-2-Bar pull-ups

9 Deficit handstand push-ups

Scaled:

Row

Jumping Pull-ups

push-ups

RX:

Row

Pull-ups

Handstand push-ups

RX+:

WOD as shown above

25lb plate deficit on HSPU

25 Minute Time Cap

Out’s

50 Leg lifts

Fitness Heroics – CrossFit

In’s

100 Flutter Kicks

Yoga/Mobility

Foam roll and stretch calves

Warm-up

Sky’s out, thighs out (No Measure)

3 Rounds

10 Stiff Leg deadlifts w/ PVC

10 Lunges

Inch Worm down gym

Skill/Strength

If you cant do double unders then we are working on doing fast alternating steps or singles.

Double Unders (AMRAP – Reps)

5 minutes As Many Reps As Possible (AMRAP)

WOD

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Out’s

2 Rounds of

25 Kettle Bell Swings OH, 53/35

25 Push-ups w 1 hand on KB