WOD

WOD for Monday, February 19th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Overhead Squat w/ PVC

3 Wall Climbs

HEAVY Russian Swings

Spiderman

Floater

Strength/Skill

De-Load Bench Press

(5 @ 20%, 30%, 40%, 50%, 60%)

Base the percentages on your 1RM PLUS 5 Pounds.

The De-Load continues! Stick to the program! Trust the Process!

WOD

Metcon (Time)

7 Rounds for Time –

250 Meter Row

14 – Knees to Elbows

7 – Overhead Squats (95#/65#)

Cool Down

Warm-up (No Measure)

Inch Worm, Alligator Rolls

Partner WOD for Saturday, February 17th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner PVC Thrusters

Partner Hollow Work

Partner Wallball Shots

Partner Wheelbarrow

Floater

Partner WOD

Metcon (Time)

For Time:

100 – Calories Assault Bike

100 – Dumbbell Deadlifts (2X50#/2X35#)

100 – Weighted Step-ups (1X50#/1X35# – 20″/14″)

100 – Russian Swings (2 Pood/1.5 Pood)

100 – Weighted Lunges (1X50#/1X35#)

100 – Bumper over Bar (45#/35# – 5’/4′)

Strength/Skill

The workout is the main attraction today. If there is time, go ahead and work on the Push Press, but don’t worry if you don’t have time.

Push Press (5-5-5-5-5)

Cool Down

Warm-up (No Measure)

Side Planche Holds, Peaks and Valleys

WOD for Friday, February 16th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Overhead Squat w/ PVC

Pull-ups

Burpees

Toes to Bar

Floater

Strength/Skill

De-Load Deadlift

(5 @ 20%, 30%, 40%, 50%, 60%)

Base the percentages on your 1RM PLUS 10 Pounds.

The De-Load continues! Stick to the program! Trust the Process!

WOD

Metcon (Time)

5 Rounds for Time –

15/10 – Calories Assault Bike

2 – Rope Climbs

Cool Down

Warm-up (No Measure)

30 Reverse Calories, Push-ups

WOD for Thursday, February 15th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Goblet Squat

Rear-Leg Elevated Squat

Rolling Pin

Front Rack Lunges w/ Barbell

Floater

Strength/Skill

Power Clean (1-1-1-1-1)

WOD

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1 Power Cleans (135#/88#)

1-2-3-4-5-6-7-8-9-10 Front Squats (135#/88#)
Perform as supersets; ie: 10 Power Cleans, 1 Front Squat, 9 Power Cleans, 2 Front Squats, etc…

Cool Down

Warm-up (No Measure)

Bear Crawl, Planche Turnovers

WOD for Wednesday, February 14th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Dumbbell Thrusters

Line Hop

Pvc Pass-Throughs

Kip Swing

Floater

Strength/Skill

De-Load Shoulder Press

(5 @ 20%, 30%, 40%, 50%, 60%)

Base the percentages on your 1RM PLUS 5 Pounds.

The next four sessions are De-Load! Stick to the program! Trust the Process!

WOD

Metcon (Time)

“Skippin’ to Fran”

For Time –

100 – Double-Under Buy-in

45 – Thrusters (95#/65#)

45 – Pull-ups
Double-Unders must be complete prior to moving on. Break up Thrusters and Pull-ups in any fashion.

Cool Down

Warm-up (No Measure)

Banded Good-Mornings, Foam Roll shoulders, lats, back, glutes, and hamstrings/quads.

WOD for Tuesday, February 13th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Lateral Lunges

One-arm press

Feet in rings plank to tuck

Weighted arm circles

Floater

Strength/Skill

4X: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
Record the highest score.

WOD

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

Band Pull-Aparts, Banded Rotations

WOD for Monday, February 12th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Rear Leg Elevated Squat

Broad Jumps

Wall Climbs

Clapping Push-ups

Floater

Strength/Skill

1+ Back Squat

(5 @ 35%, 50%, 65%, 3 @ 75%, 1+ @ 85%)

Base the percentages on your 1RM PLUS 10 Pounds.

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP –

1 – Burpee Pull-up, 1 – Handstand Push-up

2 – Burpee Pull-up, 2 – Handstand Push-up

3 – Burpee Pull-up, 3 – Handstand Push-up

4 – Burpee Pull-up, 4 – Handstand Push-up

5 – Burpee Pull-up, 5 – Handstand Push-up

etc…

Cool Down

Warm-up (No Measure)

Grasshoppers, Bear Hugs

Partner WOD for Saturday, February 10th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Ring Rows

Shoot Throughs

Good Morning w/ Barbell

Sumo Deadlift High Pull w/ Barbell

Floater

Strength/Skill

Flippin’ out for 120 seconds.

Max Tire Flips in 2 minutes

Partner WOD

Metcon (Time)

12 Rounds for Time –

Partner A – 20/15 Calorie Row

Partner B – Max Ring Dips
Partners exchange duties each round. Score is Total Time minus total Ring Dip Reps calculated as seconds.

Cool Down

Warm-up (No Measure)

Floor Sweepers, Easy Row

WOD for Friday, February 9th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Wall Climbs

Ring Rows

Heavy Russian Swings

Clapping Push-ups

Floater

Strength/Skill

1+ Bench Press

(5 @ 35%, 50%, 65%, 3 @ 75%, 1+ @ 85%)

Base the percentages on your 1RM PLUS 5 Pounds.

WOD

Indoor Helen (Time)

3 Rounds for Time –

1/2 mile Assault Bike/500 meter Row

21 – American Swings (1.5 Pood/1 Pood)

12 – Pull-ups

Cool Down

Warm-up (No Measure)

Inch Worm, Forward/Reverse Bear Crawl

WOD for Thursday, February 8th 2018

Process CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Jumping Squats

Walking Lunges

Toes to Bar

Pull-ups

Floater

WOD

Metcon (Time)

7 Rounds for Time –

10 – Dumbbell Hang Split Cleans (Right, 50#/35#)

1 – Rope Climb

10 – Dumbbell Hang Split Cleans (Left, 50#/35#)

1 – Rope Climb

Strength/Skill

Due to the snow day yesterday we moved the Deadlift to today for most of the classes. The 5:45 class will work on Weighted Hip Extensions.

1+ Deadlift

(5 @ 35%, 50%, 65%, 3 @ 75%, 1+ @ 85%)

Base the percentages on your 1RM PLUS 10 Pounds.

Weighted Hip Extension (10-10-10-10-10)

Record the heaviest complete set of ten reps.

Cool Down

Warm-up (No Measure)

Tiger Push-ups, Alligator Rolls