All Workouts

Monday 25 September

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DU skills
30/20/30
Front rack

W.O.D



"Fight"

Prior to 4 min:
3rds
10 thrusters 75/55
20 dbl unders
Prior to 8 min
8 Thrusters 95/65
25 DU
Prior to 12 min
3rds
6 Thrusters 115/75
30 DU
prior to 16 min
3rds
4 Thrusters 135
35 DU
prior to 20 min
3rds
2 Thrusters 155/105
40 DU

Post W.O.D.

Roll quads and couch stretch

Friday 22 September

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Ring holds/ kipping swings

W.O.D

4 sets
OHS 4x3 70% 3 sec pause
8 Strict pullups

"Varsity Blues"
4rds
500m row/.6 bike
12 DB push press 45/25
12 ball slams 40/30
4 Muscle ups

Post W.O.D.

Roll upper back

Thursday 21 September

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10 wall squat
10 strict pullups
inchworm

W.O.D

3 sets of:
6 Deadlifts 70-75%
8/8 Bulgarian split squats

CrossFit Team Series Week 1 Wod 1

9-15-21 reps for time of:
Synchronized thrusters 95/65
Synchronized bar-facing burpees

Post W.O.D.

Roll quads/pigeon

Wednesday 20 September

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C2B skills

W.O.D

Power clean+3front squat every 1:30X6-work up to heaviest weight

"Buns and Guns"
400m run
10 Front squats 135/95
10 C2B pullups
10 ring dips
400m run
8 Front squats 155/105
8 C2B
8 ring dips
400m run
6 Front squats 185/125
6 C2B
6 Ring dips
400m Run
4 Front squats 205/135
4 C2B pullups
4 Ring dips
400m run
2 Front squats 225/155
2 C2B pullups
2 Ring dips

Post W.O.D.

Roll quads

Tuesday 19 September

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TTB skills

W.O.D


Power snatch 3 EMOTMx3 rest 1 min 70%
2 EMOTMx3 80-85%
rest 1 min
1 EMOTMx7-find 1rm

"Sweet 16"
12 min AMRAP
16 power snatch 75/55
16 TTB
16 KBS 70/53
16 Box Jump overs 24/20

Post W.O.D.

Roll calves/low back

Monday 18 September

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30/20/30
C&J skills

W.O.D

Hang clean+clean+Push jerk E2Mx16

"Raising the Bar"

60 calorie row
50 Burpees over the bar
30 Power clean and Jerk 95/65
10 C2b Pullups

Post W.O.D.

Roll lats

Friday 15 September

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Banded shoulder warmup

W.O.D

4 sets
Hang power clean+Press 5-Push press 3 Push jerk 1-70% press

"Grip and Rip"
4 rds
7 hang power clean and Jerks 95/65
7 strict pullups
7 strict Ring dips
14 box jump overs 24/20

Post W.O.D.

Chest and lat stretches

Thursday 14 September

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DBl under skills
3x
Sampson+inchworm+10 wall squats

W.O.D

Deadlift: 2 EMOTMx8 work up to 80% deadstop

“Walking Dead”
AMRAP 15:
60 Double Unders
4 wall walks
12 Deadlifts (225/155)

Post W.O.D.

Roll glutes then lower back

Wednesday 13 September

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Knees to elbow skills

W.O.D

4 sets
Front rack lunges 8L/8R
15 GHD situps

"One shot"
800 Meter Run
30 Calorie Row
25 bar facing burpees
20 DB Thrusters 45/25
15 Knees to elbows

Post W.O.D.

Couch stretch

Tuesday 12 September

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5/5 windmillsx3 w/ perfect stretch
10 snpp+OHS

W.O.D

EMOTMx6 2 power snatch-warmup at least to final weight

“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
rest 2 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
rest 2 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)

Post W.O.D.

Roll lats w/ barbell