W.O.D.s

CROSSFITBarbell Lunge8(L) 8(M) 8(MH)*Follow each set with 12 DB Romanian Deadlift For time:50/40 Calorie Assault Bike35 Sit-up20 Deadlift 225/15535 Sit-up20 Deadlift35 Sit-up50/40 Calorie Assault Bike ______________________________ STRONGFITWeek 1Leg Press15(L) 12(M) 10(MH) 8(H) Staggered RDL3×8 (each leg) Kick Stand Goblet Squat3×8 (each leg) 3 rounds:20 Standing Calf Raise20 Tibialis Raise (dorsiflexion) 3 rounds:15 Back Extension15 Calorie […]

CROSSFITDB Bench Press12(L) 12(M) 12(MH) 12(H)*Follow each set with 15 Bent DB Row “Jackie”For time:1000m Row50 Thruster 45/3530 Pull-up ____________________________ STRONGFITWeek 13 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow)Alt Arm Dumbbell Incline Press8(L) 8(M) 8(MH) 8(H) Dumbbell Bent Row (single-arm)8(L) 8(M) 8(MH) 8(H) 9-12-15 (decreasing load)No rest

SLEDS3 rounds:80m Backwards Drag Shuttle 135/90(alternate Shuttles with a partner) 80m Farmers Walk 70/44 3 rounds:20m Sled Push Shuttle 135/9040m Sled Push Shuttle60m Sled Push Shuttle(alternate Shuttles with a partner) 80m Farmers Walk 70/44 3 rounds:80m Sled Pull Shuttle 135/90(alternate Shuttles with a partner) ____________________________ WEIGHTLIFTINGCycle 1/Week 3Don’t exceed 80%Every 1:00 for 10:001 Snatch(nail every

CROSSFITPower Clean5(L) 4(M) 3(MH) 2(H) “Elizabeth”For time:21-15-9Power Clean 135/95Dip ____________________________ STRONGFITWeek 34 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Leg Press (M)15 Hip Thrust (M)(alternate rounds with a partner) AMRAP 9:009 Calorie Assault Bike9 Knees to Elbows9 Calorie Assault Bike9 Back Extension ______________________________ COMPETITORFor

UPPER BODY“Cumulative Sets”Chest Press “Cumulative Sets”Front Pulldown “Cumulative Sets”Shoulder Press “Cumulative Sets”Seated Row “Cumulative Sets”Seated Dip “Cumulative Sets”Biceps Curl “Cumulative Sets”Triceps Pushdown *Cumulative Sets1. Select a weight that you can do for 15 reps, fresh.2. Perform 1 Rep followed by :10 Rest3. Perform 2 Reps followed by :10 Rest4. Perform 3 Reps followed by :10

CROSSFITSeated Row12(L) 10(M) 8(MH) 6(H) 5 rounds for time:200m Run4 Wall Walk8 Box Jump Over 24/20 _______________________________ STRONGFITWeek 35 rounds:No rest between exercises.8 Supinated Pulldown (M)8 Dip (machine or bar)(alternate rounds with a partner) 4 rounds:No rest between exercises.10 EZ Bar Biceps Curl10 EZ Bar Skull Crusher(alternate rounds with a partner) 3 rounds:No rest between

CROSSFITFront Squat + Back Squat4+4(L) 3+3(M) 2+2(MH) 1+1(H) For time:55/44 Calorie Row55 Pull-up55 Wall Ball 20/1455 Burpee ______________________________ STRONGFITWeek 33 rounds:No rest between exercises.15 Leg Extension (M)15 Hamstring Curl(alternate rounds with a partner) Split Squat8(L) 8(M) 8(MH) 4 rounds:40m Sled Pull (M)25 Air Squat40m Sled Pull (M)25 Russian Kettlebell Swing (M)80m recovery Walk _____________________________ COMPETITORFor

CROSSFITBench Press8(L) 6(M) 4(MH) 2(H) AMRAP 10:005-10-15-5-10-15-etc…Push Press 115/75KB Swing 53/35Double Under (x2) _______________________ STRONGFITWeek 3Alt-Arm DB Bench Press8(L) 8(M) 8(MH) 8(H)(hold in the up position) Alt-Arm Gorilla Row8(L) 8(M) 8(MH) 8(H)(hold in the bottom position) 3 rounds:No rest between exercises.10 Machine Shoulder Press (M)10 Machine Pullover (M)10 Machine Dip (M)(alternate rounds with a partner)

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) “Black Friday”For time:800m Run42 Wall Ball 20/1421 Deadlift 225/155200m Burden Run 20/1430 Wall Ball15 Deadlift200m Burden Run 20/1418 Wall Ball9 Deadlift800m Run _______________________________ Week 24 rounds:No rest between exercises.6 Trap Bar Deadlift6 Vertical Jump(alternate rounds with a partner) 3 rounds:No rest between exercises.15 Leg Press (M)15 Hip Thrust (M)(alternate rounds

GYM CLOSED FOR THANKSGIVING UPPER BODY3 rounds:No rest between exercises8-12 Shoulder Press8-12 Pullover8-12 Dip(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Lat Pulldown8-12 Chest Press8-12 Low Row(alternate rounds with a partner) 3 rounds:No rest between exercises8-12 Dumbbell Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises12-15 Triceps