W.O.D.

Tuesday

Unwritten – CrossFit Functional

Front Rack Russian Step-Ups (4 X 8)

after each set complete 100ft SA OH carry with KB each side

18 min to complete

Metcon (AMRAP – Rounds)

12 min amrap

250 row/erg

50 du’s

Monday

Unwritten – CrossFit Functional

Overhead Squat (5 X 2)

build to heavy double in 15 min

Metcon (Time)

4 rounds for time

400 m ski erg

15 snatches (full- no power) 65/95

10 HSPU

Batman & Robin with a Twist ;)

Unwritten – CrossFit Functional

Metcon (AMRAP – Reps)

“Batman & Robin”

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans 95/135 until A gets back.

Switch and repeat. (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP front squats from floor until A returns. 95/135

Partner A runs 400 M

Partner B does AMRAP Double Unders

Partner A runs 400 M

Partner B does AMRAP Burpees

“THE TWIST” – at some point during the workout, you have to stop and do 40 hspu’s – You choose when but it has to be in the first 20 min.

Score is total reps at from each station so keep track of your reps!

Friday

Unwritten – CrossFit Functional

1-Mile Run (Time)

Max Effort 1-Mile Run

Bench Press (8-6-5-4-3-2-1-1-1)

If it feels good, go for 1RM, if not just get to heavy single.

2:30 clock

Thursday

Unwritten – CrossFit Functional

Skill

15 min of skill work

Metcon (No Measure)

Active recovery day

7 rounds:

1 min ski erg

1 min sit ups

1 min row

1 min plank

1 min bike

1 min no push up burpee

5 sec transition clock

Wednesday

Unwritten – CrossFit Functional

Accessory Lifting

20 min to complete

3 rounds NOT FOR TIME – focus on technique, not speed

100 ft sled lat pulls – weight should be something you can pull steady (no using hips to assist!)

5 rope pull ups

20 v-ups

Metcon (Time)

For time

800 meter run, and then 3 rounds of

15 back squats 105/155

10 chest to bar

Then another 800 meter run

Tuesday

Unwritten – CrossFit Functional

Front Squat (3 X 8)

all tough sets

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Ladies RX –

75# PP

36#KB

20″ Box Jumps

Monday

Unwritten – CrossFit Functional

Snatch Balance (3-2-2-1-1)

3 @ 55%

2 @ 65%

2 @ 75%

1@ 85%

1 @ 90+%

Do not continue to add weight if you are not dropping into a squat

16 minutes to complete

Metcon (Time)

4 rounds for time

12 DB snatches (alt)

50 ft OH lunge (r)

50 ft OH lunge (l)

25/30 cal row

50/70 – MUST USE SAME DB for entire workout

Saturday

Unwritten – CrossFit Functional

Metcon (Time)

Row 1000m/Bike 2.0

21 hang squat clean 95/135

21 ring dips

Row 750m/Bike 1.5

15 hang squat cleans

15 ring dips

Row 500m/Bike 1.0

9 squat cleans

9 ring dips

If class is large, have group two start when group 1 finishes first row

hang squat clean weight should be a weight you can string together at least 5-6

Friday

Unwritten – CrossFit Functional

Squat Snatch

build to heavy single in 15 min

Metcon (Time)

For Time

30 deadlifts 155/225

30 cal row

30 pull ups