WOD

2016.08.01 - Week of Programming

REMINDER: We are moving our programming to a digital whiteboard and app called SugarWOD. Download the free app from the app store and sign up under CrossFit Magna.

Monday 08/01
STRENGTH
5 x 20 steps front rack walking lunge


WOD
7 minute AMRAP
10 burpees 
10 lateral bench-overs

*scale the bench overs to parallettes or the track of the rower 

Tuesday 08/02
STRENGTH
Alt min-10
odd: 5-10 strict pull-ups
even: 20ft handstand walk or 30 second handstand hold 


WOD
5 Rounds of:
10 deadlift (225/153#)
50 double unders

Wednesday 08/03
STRENGTH
Push Press  5x5 (ascending)

WOD
20 minute AMRAP
200 meter run
20 thrusters (45/33#)
10 dips

Thursday 08/04
WOD
Every minute on the minute for 30 minutes
5  push-ups
10 sit-ups
15 squats

Friday  08/05
STRENGTH 
Step-ups  5x10 (alternating)

*make sure your box is low enough or stack plates

WOD
"FRACTURED FRAN"
Complete 5 rounds for time of:
9 thrusters (95/63)
9 pull-ups

* compare to last “Fran” time, the total reps is identical
** Originally posted to CrossFit.com Feb 24, 2005

Saturday  08/06
1 Mile "Hidalgo"
Run 1 mile
Rest 2 minutes
20 squat cleans (135/93#)
20 box jumps (24/20")
20 walking lunges with 45-lb. plate held overhead
20 box jumps (24/20")
20 squat cleans (135/93#)
Rest 2 minutes
Run 1 mile

Darren Hidalgo

U.S. Army 1st Lt. Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father, Jorge; mother, Andrea; brothers, Miles and Jared; and sister, Carmen.

First posted Dec. 29, 2011


2016.07.25 - Week of Programming

Monday 07/25
STRENGTH
Alt min-10
odd: 10 dumbbell bent-over rows (10 each arm)
even: 10 strict matador dips


WOD
50-40-30
wall balls (20/14#)
sit-ups
push press (75/53#)
row for cal (25-20-15)

Tuesday 07/26
STRENGTH
6 x 10 steps front rack walking lunge


WOD
20 minute AMRAP
5 handstand push-ups
10 pull-ups
15 squats

Wednesday 07/27
STRENGTH
Push Press  5x5 (ascending)

WOD
5 Rounds, rest 2 minutes between rounds
500/400m row
21 russian kettlebell swings

Thursday 07/28  
WOD
20 Rounds
3 clean & jerk (135/93)
6 burpees
9 wall balls

Friday  07/29
STRENGTH 
Step-ups  5x20 (10R/10L - don't alternate)

*make sure your box is low enough or stack plates

WOD
15-12-9
overhead squats (95/63#)
toes-to-bar
21-15-9
front squats (95/63#)
knees-to-elbows
27-21-15
back squats (95/63#)
sit-ups

Saturday  07/30
5 Rounds for time
6 power cleans (155/103)
6 pull-ups
5 jerks (155/103)
5 chest-to-bar pull-ups
4 thrusters (155/103)
4 bar muscle-ups


2016.07.18 - Week of Programming

Monday 07/18
STRENGTH
5 x 20 steps front rack walking lunge


WOD
3 rounds for time of:
27 cal row
21 Overhead squats (75/53#)
15 Jumping Pull-ups (use a bar just above standing reach if possible) 

 

Tuesday 07/19
STRENGTH
Alt min-10
odd: 5 strict HSPU
even: 5 strict tempo dips (3 second hold at top and bottom)


WOD
20 min AMRAP
10 power cleans (135/93)
25 Wall ball shots (20/14#)

 

Wednesday 07/20
STRENGTH
Push Press  5x5 (ascending)

WOD
15-12-9
DB Thrusters
Pull-ups

 

Thursday 07/21  
WOD
30 seconds of work / 30 seconds of rest for 30 minutes
min1: Muscle-ups
min2: Overhead squats (95/63)
min3: T2B
min4: Row (cal)
min5: Handstand push-ups
min6: Double unders

 

Friday  07/22
STRENGTH 
Step-ups  5x10 (alternating)

*make sure your box is low enough or stack plates

WOD
3 Rounds
80 air squats
21 SDHP (75/53#)
12 Box Jumps overs (24/20)

Saturday  07/23
SANTORA
3 Rounds for reps
155-lb. squat cleans, 1 minute
20-ft. shuttle sprints (20 ft. forward + 20 ft. backwards = 1 rep), 1 minute
245-lb. deadlifts, 1 minute
Burpees, 1 minute
155-lb. jerks, 1 minute
Rest 1 minute


2016.07.11 - Week of Programming

Monday 07/11
STRENGTH
EMOM-10
5 strict handstand push-up


WOD
"Tabata This"
 - tabata squats, rest 1 minute
 - tabata row for cal, rest 1 minute
 - tabata strict pull-ups, rest 1 minute
 - tabata sit-ups, rest 1 minute
 - tabata push-ups, rest 1 minute

* Tabata intervals (20 seconds of work followed by 10 seconds of rest, repeated 8 times) is applied in turn to the squat, rower, pull-ups, sit-ups and push-ups with a 1-minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the 8 intervals. During the 1-minute rotation the clock is not stopped but kept running. The score is the total of the scores from the five stations.
 

Tuesday 07/12
STRENGTH
Deadlift 5x5


WOD
3 Rounds of
10 dumbbell squat cleans
50m walking lunge
10 dumbbell power cleans
50m shuttle run

Wednesday 07/13
STRENGTH
Alternating minutes for 10 minutes
odd: 5 strict tempo dips (3 second hold at top and bottom)
even: 5 strict toes-to-bar

WOD
3 x 1000m row

* rest 5 minutes between efforts

Thursday 07/14  ***REMINDER - YOGA w/ lululemon ambassador Brady Garrison ***
WOD
10 minute AMRAP
10 wall balls
10 box jumps (step-ups)

rest 5 minutes

10 minute AMRAP
10 burpees
30 double unders (jump rope)

rest 5 minutes

10 minute AMRAP
10 kb swings
10 thrusters (45/33)

 

Friday  07/15
STRENGTH 
1RM Front Squat

WOD
5 Rounds of
4 dumbbell snatches (alternating)
3 muscle-ups
2 wall walks

* do your best not to drop the dumbbells from overhead

Saturday  07/16
"DT"
5 Rounds of
12 Deadlifts (155/103)
9 Hang Cleans (155/103)
6 Push Jerks (155/103)

Timothy Davis

In honor of U.S. Air Force Staff Sgt. Timothy P. Davis, 28, who was killed on Feb. 20, 2009, while he was supporting operations in OEF and his vehicle was struck by an improvised explosive device.

Davis is survived by his wife, Megan; and 1-year-old son, T.J.

First posted on CrossFit.com April 13, 2009


2016.07.04 - Week of Programming

Tuesday 07/05
STRENGTH
Strict Press  5x2 (across)


WOD
21-15-9
sumo deadlift high-pulls (95/63#)
toes-to-bar

 

Wednesday 07/06
STRENGTH
20 minutes to work up to a heavy for the complex
2 Cleans + 2 Jerks

* Beginner and intermediate: 1 Clean & Jerk

WOD
5 Rounds of
10 box jumps (24/20)
20 push-ups
30 sit-ups

Thursday 07/07
WOD
40 minute AMRAP
50m walking lunge
40 burpees
30 pull-ups
20 cal row
10 overhead squats (95/63#)

Friday  07/08
STRENGTH 
1RM Front Squat w/ 3 sec pause

* Competitors, quickly build to 1RM and then perform 3x3 at 85% all with pause

WOD
7 Rounds of
7 power cleans (135/93#)
7 handstand push-ups

Saturday  07/09
"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Originally posted on CrossFit.com 12/01/2004


2016.06.27 - Week of Programming

Monday 06/27
STRENGTH
Back Squat
    Competitors: 3x1 @ 90% + 10#
    CrossFit: 3 x 10 (ascending)


WOD
Every 4 min for 5 rounds
10 bodyweight Bench Press
15 strict pull-ups

* women use 3/4 bodyweight bench press

Tuesday 06/28
STRENGTH
Deadlift  5x5

WOD
2 min max Jumping lunges
- 2 min rest -
2 min max KB Swings
- 2 min rest -
2 min max Burpees
- 2 min rest -
2 min max Sit-ups
- 2 min rest -
2 min max Double Unders

Wednesday  06/29
STRENGTH
Shoulder Press  5x3 (across)

* rest 10 min before WOD

WOD
"KAREN"
150 wall balls for time

 

Thursday  06/30
STRENGTH
Alternating minutes for 10
odd: 20 second handstand hold
even: 10 second pull-up hold

WOD
50/35 push-ups
1000m row
50/35 push-ups
1000m row
50/35 push-ups
1000m row

Friday  07/01
STRENGTH 
Front Squat
    Competitors: 3x1 @ 90% + 10#
    CrossFit: 5 x 3 (ascending)

WOD
4 rounds, rest 2 min between rounds
400m run
10 power snatches (75/53#)
3 bar MU
10 power snatches (75/53#)
3 bar MU

Saturday  07/02 
"SHIP"
9 Rounds of:
7 Squat Cleans (185/113#)
8 Burpee Box Jumps

Prescott Shipway
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan. 


2016.06.20 - Week of Programming

 

Monday 06/20
STRENGTH
20 minutes to work up to a heavy single Snatch

WOD
20 minute AMRAP
5 toes-to-bar 
10 pull-ups
15 squats

* protect your hands, wear grips or do strict pull-ups or sub sit-ups if needed

Tuesday 06/21
STRENGTH
5 x 10 step front rack walking lunge

WOD
100 burpees for time

* EMOM including the first minute, do 1 Power Clean at 60-65% of 1RM

Wednesday  06/22
STRENGTH
5x4  Pause Bench Press

* use same weight for all 5 sets

WOD
30 seconds work / 30 seconds rest for 15 minutes
1) wall balls
2) muscle-ups
3) box jumps

* no score - get a great workout in

Thursday  06/23
STRENGTH
Front Squat  5x3

*work up to a heavy set of 3

WOD
3 Rounds
500m row
30 deadlifts (95/63#)
10 handstand push-ups

 

Friday  06/24
STRENGTH 
SUPERSET
5x7 single arm dumbbell shoulder press
5x7 weighted ring rows

 

WOD
21-15-9 Push Press (155/103)
100m farmer's carry after each round

Saturday  06/25 
25 minute AMRAP w/ a partner
50 partner wall balls (20/14)
100 cal row
150 double unders 
50 back squats (225/153)

* back squats are from the rack, scale load accordingly


2016.06.13 - Week of Programming

SCHEDULE CHANGES THIS WEEK:
No 5:30pm class on Friday
No Open Gym on Sunday (Father's Day)
-------------------------------------------------------- 

Monday 06/13
STRENGTH
Deadlift  5x5

WOD
3 Rounds
7 bar muscle-ups
14 deadlifts (275/183#)
21 burpees

Tuesday 06/14
STRENGTH
EMOM-10
1 hang power clean (ascending)

WOD
2 Rounds, 5 min each, rest 2 min between rounds
50 jumping lunges
20 hand-release push-ups
20 sit-ups
+ max hang power cleans (115/83#) in time remaining

* Log power cleans in each round

Wednesday  06/15
STRENGTH
Pause Bench Press  5x3

WOD
4 Rounds
100 double unders
50 air squats
15 toes-to-bar

Thursday  06/16
WOD
Alternating minutes for 40 minutes
min1: 10 step-ups (45/33#)
min2: 10 push-ups
min3: 10 overhead squats (45/33#)
min4: 10 thrusters (45/33#)
min5: 100m shuttle run

Friday  06/17  (No 5:30pm Class, Mag 101 @ 6pm, Open Gym 5:30-7pm)
STRENGTH 
Back Squat  5RM, then 5@95% and 5 @90%
- or -
Back Squat  5x5 (ascending)

WOD
21 deadlifts (205/133#)
50 ft handstand walk
15 power cleans (205/133#)
50 ft handstand walk
9 Jerks (205/133#)
50 ft handstand walk

Saturday  06/18 
3 Rounds
5 min row for cal
- rest 1 min -
EMOM-5  1 Front Squat (from rack)
- rest 1 min -

* score total cals and total weight lifted


2016.06.06 - Week of Programming

Monday 06/06
STRENGTH
Strict Press  5x4 (same weight for all 5 sets)

WOD
1200m/1000m row
75 thrusters
50 pull-ups
25 alternating front rack lunges

Tuesday 06/07
STRENGTH
Back Squat  5x5

WOD
20-18-16-14...2
Push-ups
Sit-ups
* 100m shuttle run after each round of push-ups

Wednesday  06/08
STRENGTH
EMOM-15
1 Clean 

*use the same weight for all sets

WOD
15-12-9
Clean & Jerk (155/103)
Strict Handstand Push-ups

Thursday  06/09
STRENGTH
SUPERSET
Bench Press  5x5 (ascending)
Dumbbell Bent-over rows 5x5

WOD
3 Rounds of:
20 burpees
40 russian kettlebell swings (heavy)
60 double unders

Friday  06/10
STRENGTH 
20 minutes to work up to a heavy 1 Power Snatch

WOD
21-15-9
Power Snatch (115/78#)
Ring Dips

* try to get this done in 6 minutes or less - scale as needed

Saturday  06/11
66 deadlifts (115/83)
66 box jumps, 24-inch box
66 kettlebell swings (53/35)
66 knees-to-elbows
66 sit-ups
66 pull-ups
66 walking lunge steps
66 burpees
66 double-unders
66 calorie row

 


2016.05.30 - Week of Programming

Monday 05/30
WOD
"Murph"
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

Tuesday 05/31
STRENGTH
Deadlift  10X2  @ 60% +5# of 1 RM

WOD
tabata sit-ups
-rest 1 minute-
1000m row

Wednesday  06/01
STRENGTH
E2MOM-10
5 Strict Press (same weight across sets)

WOD
For time, 1-10 rep rounds of:
Plate Jump Burpees (45/33#)
Plate Ground to Overhead (45/33#)
Toes-to-bar

Thursday  06/02
STRENGTH
EMOM-10
2 Cleans

WOD
Alternating minutes for 12 minutes
odd: 50 double unders
even: 5-10 strict handstand push-ups

*scale to handstand hold

Friday  06/03
STRENGTH (20 minutes)
Front Squat  3x1 @ 90% of 1RM
- and -
3x10 ring rows (feet elevated and weighted if possible)

* if you don't know your 1RM, 5x1 working up to a heavy but not max Front Squat (no misses, good form)

WOD
20 minute AMRAP
20 box jumps (30/24#)
20 kettlebell sumo deadlift high pulls (53/35#)
20 sit-ups
10/7 muscle ups

* 10/7 strict pull-ups & 10/7 strict dips to scale the MU

Saturday  06/04
30 Rounds for time, 40 minute time cap
5 wall ball shots
3 burpee broad jumps (6ft/4ft)
1 deadlift (275/183#)

If your name starts with Jason and ends with Phillips scale this up to 315


2016.05.30 - MEMORIAL DAY


2016.05.23 - Week of Programming

SCHEDULE REMINDER:  Memorial Day MURPH May 30 @ 8:00 a.m.
This will be the only class next Monday. Enjoy the day with friends & family.

NO OPEN GYM ON SUNDAY

Monday  5/23
STRENGTH
5 x 10 step front-rack walking lunge

WOD
100-80-60-40-20 Double Unders
10-8-6-4-2 Front Squats (185/123)
5-4-3-2-1 Bar Muscle-ups (use burpee pull-ups as a sub)

* 20 minute time cap

Tuesday  5/24
STRENGTH (20 min)
Strict Shoulder Press  5x5 (across)

WOD  
5k row

Wednesday  5/25
STRENGTH
Pause Bench Press  5x2 (across)

WOD
12 min AMRAP
400m run
21 kettlebell swings
21 push-ups

Thursday 5/26
STRENGTH
Deadlift  10X2  @ 60% of 1 RM

WOD
3 Rounds
800m run
30 OH Squats (45/33#)


Friday  5/27
STRENGTH (20 min)
3RM Pause Back Squat, then 3@ 95%, 3@90%

WOD
3 Rounds for time
15 pull-ups
15 thrusters (95/63#)
30 ft handstand walk

Saturday 5/28
WOD 
Alternating minutes for 40 minutes
1) 30 second row for cal
2) 5 power cleans (you choose the weight)
3) 10 box jumps
4) 5 strict HSPU
5) 15 sit-ups


2016.05.16 - Week of Programming

 

Monday  5/16
STRENGTH
quickly work to a 3RM Pause Back Squat (3 sec pause)
-then-
3 @ 95% and 3 @ 90%

WOD
5 Rounds of, rest 2 min between rounds
2 min AMRAP
20/15 push-ups
max meters on C2 rower in time remaining

Tuesday  5/17
STRENGTH (20 min)
15 minutes to work up to a heavy single Strict Press
- then -
1 max set of single arm DB shoulder press with 20-25% of 1RM

* for example, if your heavy single is 200# then your max set is with a 40, 45, 50# DB

WOD  
For time
100 air squats
75 sumo deadlift high pulls (53/35#)
50 toes-to-bar
25m handstand walk (50m seal walk)

Wednesday  5/18
WOD
Alternating minutes for 40 minutes
1) 200m run
2) 5 OH Squats (135/93#)
3) 10 bar facing burpees
4) 30 double unders
5) 5/3 ring muscle-ups

 

Thursday 5/19
STRENGTH
Deadlift  5x5

WOD
7 minute AMRAP
7 step-ups (R)
21 sit-ups
7 step-ups (L)
21 sec handstand hold


Friday  5/20
STRENGTH (20 min)
E2MOM-20
1 mid-hang clean & jerk

* work up to a heavy single, no misses

WOD
For time
104 wall ball shots (20/14# to 10ft target)
52 pull-ups

Saturday 5/21
WOD 
50 burpees
800n run
21 power snatch (95/63#)
1 mile run
21 power snatch (95/63#)
800m run
50 burpees


2016.05.09 - Week of Programming

"Is the WOD enough? Should I do more?"

The WOD is a starting point, and each athlete will need to experiment to determine what "enough" means. Top athletes training for the CrossFit Games might need additional work to improve their fitness, while new athletes might need to reduce the volume of the WOD to optimize results. The exact amount of work can be determined with the assistance of an expert coach at a CrossFit affiliate, or it can be determined by carefully logging your workouts and evaluating the results.

Part of the CrossFit philosophy includes pursuing or learning another sport or activity, and the demands of those sports will affect what you can do in each WOD. If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need to take extra days off, or to consider a WOD as "active rest" done at a lower intensity.

In general, if you work the WODs hard, you will find yourself at an improved level of fitness.

* from the FAQ section of CrossFit.com

Monday  5/09
STRENGTH
EMOM-10
3 Strict Press @ 60-65% of 1RM

WOD
3 Rounds
1000m run
10 pull-ups
20 front rack lunges (75/53# - step out, step back)
10 pull-ups

Tuesday  5/10
STRENGTH (30 min)
find a 8RM back squat, then 8 @ 95% and 8 @ 90%

* if you don't have any idea what your 8RM is, do 4x8 instead

WOD  
Double Tabata
row for cals
sit-ups

* alternate work intervals until 16 total intervals are completed

Wednesday  5/11
WOD
EMOM-30
5 KB Swings
10 Push-ups
15 Squats

* scale so at a minimum the first 10 minutes can be complete EMOM
** if you can't complete the required work in the minute, perform a 30 min AMRAP staying as close to 1 minute rounds as possible

Thursday 5/12
STRENGTH
Bench Press  5x5

WOD
5 Rounds
100m shuttle run (4x25m)
10 dumbbell thrusters (R)
100m shuttle run (4x25m)
10 dumbbell thrusters (L)

Friday  5/13
STRENGTH (20 min)
quickly work to a 4RM Pause Front Squat (4 sec pause)
-then-
4 @ 95% and 4 @ 90%

WOD
"AMANDA"
9-7-5
Ring Muscle-ups
Snatches (135/93#)

* Snatches are full snatches, weight should be scaled before movement
** 9 ring rows, 9 dips to sub for muscle-ups

Saturday 5/14
WOD 
For total time:
1 Round of
1200m run
20 deadlifts (225/153#)
20 pull-ups
*** Rest 3 minutes ***
2 Rounds of
800m run
15 deadlifts (225/153#)
15 pull-ups
*** Rest 3 minutes ***
3 Rounds of
400m run
10 deadlifts (225/153#)
10 pull-ups

* Don't be too proud to scale the deadlift weight


2016.05.02 - Week of Programming

Thank you to everyone who has been following our Sport page. Demand for our programming has risen, so we are changing the way we offer and deliver our competitors programming. For details, please email brian@crossfitmagna.com

We are starting a new training block this week. I'm really excited about all of the progress we have been making as a community. We will continue to provide you with constantly varied functional movements to be performed at high intensity. Keep showing up. Keep working hard. Keep having fun.

 

Monday  5/02
STRENGTH
15 minutes to work up to a heavy single Strict Press
- then -
1 max set of single arm DB shoulder press with 20-25% of 1RM

* for example, if your heavy single is 200# then your max set is with a 40, 45, 50# DB

WOD
5 Rounds of
300/250m row
25 thrusters (45/33#)
10 burpee box jumps (24/20")

Tuesday  5/03
STRENGTH (30 min)
find a 10RM back squat, then 10 @ 95% and 10 @ 90%

* if you don't have any idea what your 10RM is, do 3x10 instead

WOD  
alternating minutes for 10 minutes
odd: max strict pull-ups
even: 50 double unders (scale: 50 lateral jumps)

Wednesday  5/04
WOD
30 minute AMRAP
30 jumping lunges
20 burpees
10 clean & jerks (135/93#)
200m run with medicine ball (20/14#)

* medicine ball is at your station next to your bar - 50 air squat penalty for dropping it on the run or leaving it by the door

Thursday 5/05
STRENGTH
Deadlift  5x5

WOD
EMOM-15
10 push-ups
10 sit-ups
10 squats


Friday  5/06
STRENGTH (20 min)
quickly work to a heavy single snatch
-then-
3x2 @ 80-85%

WOD
3 Rounds, 12 minute time cap
400m run
9 pull-ups
6 chest-to-bar pull-ups
3 bar muscle-ups

* lots of ways to scale this - make sure you are honest with yourself so you can sprint thru this
** besides Roesler, who's doing this unbroken???

Saturday 5/07
WOD 
With a 40 minute time cap
2000m row
100 bench overs
75 kettlebell swings
50 wall balls
25 dips
1000m row


2016.04.25 - Week of Programming

Monday  4/25
WOD
2000m run (1 mile + 400m)
50 pull-ups
100 wall ball shots
150 double unders

Tuesday  4/26
STRENGTH
Intermediate:  5x3 Deadlift + 5 HSPU negatives after each set 
CrossFit: 5x3 Deadlift + 5-10 strict HSPU after each set  

WOD  
5 Rounds of: 30 seconds of work, 30 seconds of rest
sumo-deadlift high pulls (75/53#)
push press (75/53#)
row for calories

Wednesday  4/27
STRENGTH
CrossFit/Intermediate: 5x5 Pause Front Squat (5 second pause on each rep) 

WOD
200m walking lunge
100 push-ups*
200m walking lunge

* Competitors, 5 box jumps (30/24) every time you break or fail your push-ups

Thursday 4/28
STRENGTH
Intermediate:  5x5 Shoulder Press 
CrossFit: 5x5 Shoulder Press + 5-10 ring rows

WOD
5 Rounds, rest 1 min between rounds
500m row
20 sit-ups
10 dips 


Friday  4/29
STRENGTH
CrossFit/Intermediate: 20 minutes to find a 1RM Power Clean

* If you finish early, 3x2 @ 80-85% (drop the bar between reps)

WOD
7 minute AMRAP 
3 Clean & Jerks (135/93#)
3 toes-to-bar
6,6,9,9,12,12...

Saturday 4/30
WOD 
5 Rounds for time
800m run
8 back squats (225/153#)
8 handstand push-ups


2016.04.18 - Week of Programming

Monday  4/18
STRENGTH
Intermediate: 5x10 dumbbell walking lunge
CrossFit:  5x10 front-rack walking lunge

WOD
3 Rounds not for time
100m high bar prowler push
20 KB Swings (53/35#)
max unbroken MU or HSPU

* If you max set is less than 5, accumulate 5 each round
** Pick MU or HSPU and perform all 3 rounds - NO SWITCHING

Tuesday  4/19
STRENGTH
CrossFit/Intermediate: SUPERSET - Bench Press 5x5  & Strict Toes-to-bar 5x5 

WOD  
5 Rounds for max meters
row 2 minutes
rest 2 minutes

Wednesday  4/20
STRENGTH
CrossFit/Intermediate:  7 x 1 Thruster (from the ground)

WOD
"FRAN"
21-15-9
Thrusters (95/63#)
Pull-ups

Thursday 4/21
WOD
3 rounds
1200m run
25 box jumps (24/20")
10 deadlifts (185/123#)


Friday  4/22
STRENGTH
CrossFit/Intermediate: 7x1 Overhead Squat (from rack)

WOD
12 minute AMRAP
25 burpees
50 double unders

* competitors, 10 air squats for every miss or break on the 50 double unders

Saturday 4/23
WOD 
With a partner
15-12-9-6-3
Power Clean (155/103)
50m buddy carry (p1 carries p1)
Front Squat (155/103)
50m buddy carry (p2 carries p1)


2016.04.11 - Week of Programming

Monday  4/11
WOD
"DIANE"
21-15-9
Deadlifts (225/153#)
Handstand Push-ups

POST WOD STRENGTH
EMOM-12
odd: 5-10 strict dips
even: 5-10 strict pull-ups

Tuesday  4/12
STRENGTH
Intermediate: 5x10 dumbbell walking lunges
CrossFit:  5x10 overhead walking lunges

WOD  
5 Rounds, rest 1 minute between rounds
400m run
50 double unders
15 burpees

Wednesday  4/13
WOD
200m run
10 Thrusters (95/63#)
400m run 
10 Thrusters (115/73#)
600m run
10 Thrusters (135/93#)
800m run
10 Thrusters (155/103#)
1000m run
10 Thrusters (175/113#)
1200m run

* Scale weight or movements to stay in flow of workout and 40 min time cap

Thursday 4/14
STRENGTH
CrossFit/Intermediate: SUPERSET  5x10 Ring rows & 5x30ft handstand walk

WOD
10x50m prowler push

* light and fast, 25m down on low bar, 25m back on high bar


Friday  4/15
STRENGTH
CrossFit/Intermediate: Back Squat  5x3  (3 second pause in bottom of each rep)

WOD
"ELIZABETH"
21-15-9
Power Cleans (135/93#)
Ring Dips

Saturday 4/16
WOD 
Alternating minutes for 40 minutes
min1: 1 Snatch (full)
min2: 1 round of Cindy
min3: 200m run
min4: 1 round of Cindy

* This WOD is 20 rounds of Cindy, be sure to pick a scale that matches your capacity (3/6/9 or 4/8/12)


2016.04.04 - Week of Programming

Monday  4/04
STRENGTH 
Intermediate:  5x3 Pause Front Squats + 5 HSPU negatives after each set 
CrossFit: 5x3 Pause Front Squats + 5-10 strict HSPU after each set

WOD
10 rounds of
30 seconds of rowing
rest 30 seconds
30 seconds of burpees
rest 30 seconds

* No score on today's WOD

Tuesday  4/05
WOD  *4o minute time cap
5 Rounds
800m run
10 Power Snatches (115/83#)
30 sit-ups

Wednesday  4/06
STRENGTH
Intermediate: 5x3 Push Jerk + 10 ring rows after each set
CrossFit:  5x3 Push Jerk + 5-10 strict pull-ups after each set

WOD
With a partner
100 dumbbell or kettlebell Curtis P's for time

*Curtis P = 1 Power Clean + 1 Lunge (R) + 1 Lunge (L) + 1 Push Press

Thursday 4/07
STRENGTH
CrossFit/Intermediate: Power Clean 7x2

WOD
Complete as many rounds and reps as possible in 13 minutes of:
55 sumo deadlift high pulls (53/35# kettlebells)
55 air squats
55 box jumps or step ups
55 push press (75/53#)


Friday  4/08
STRENGTH
CrossFit/Intermediate: SUPERSET  Back Squat 5x5 & Bench Press  5x5

WOD
10 x 50m prowler push (25m high bar + 25m low bar)

*light and fast

Saturday 4/09
WOD 
"Woehlke"
3 rounds, each for time of:
4 jerks, 185 lb.
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.


2016.03.28 - Week of Programming

REMINDER: SCORES DUE @ 5PM THIS WEEK

Congrats everyone!!! The Open is over. Every time I say that I feel like I saying the wicked witch is dead LOL. In all seriousness, I love the Open. It challenges us as athletes and because of the it brings our community closer together. There is something to be said for shared suffering. That is why our CrossFit classes will always be the most important piece of our program.

You will notice a shift in our programming the next 4 weeks. We will have days where our strength and conditioning bleed together. We believe that lifting and strict movements are very important. We also believe that when there is no time component (no score) your reps will be better quality and you will build better habits. We will be doing less Olympic lifting the next 4 weeks and we will have a little more variety in our lifts.

Monday  3/28
STRENGTH 
Intermediate: E2MOM-16 (8 rds) 5-10 ring rows + 10 russian kettlebell swings  
CrossFit: E2MOM-16 (8 rds) 5-10 strict pull-ups + 10 HEAVY russian kettlebell swings

WOD
25-20-15-10
Box Jumps
Sit-ups
400m run

Tuesday  3/29
STRENGTH WOD
Intermediate: 5 rounds of 3 deadlifts + 10-20 push-ups
CrossFit: 5 rounds of  3 heavy deadlifts + max strict handstand push-ups 

CONDITIONING
2K row

Wednesday 3/30
WOD  *40 min time cap
2 Rounds
1 mile run
50 wall ball shots
50  hang power cleans (75/53#) 

Thursday 3/31
STRENGTH
CrossFit/Intermediate: Back Squat  5x5

WOD
15 minute AMRAP
10 weighted-step ups
10 strict toes-to-bar
10 arch rocks


Friday 4/01
STRENGTH
CrossFit/Intermediate: 7x3 Push Press

WOD
7 rounds
7 clean & jerks (135/93#)
5/3 muscle-ups

Saturday 4/02
WOD 
t.b.a


2016.03.21 - Week of Programming

REMINDER: SCORES DUE @ 5PM THIS WEEK

Congrats everyone!!! We have made it to the last week of the Open. This is also the last week of our current 4 week cycle. I hope you enjoyed the 10x10 bench and rows.
As a reminder, this Sunday is Easter so we will be having our 16.5 testing and End of Open party on Saturday from 9-12pm! That means if you are hoping to do the WOD twice you should test on Thursday and Saturday unless you have the flexibility to test on Monday.


REMINDER: CrossFit Games Open schedule changes
Judges and Equipment available for Open workouts at the following times:

Thursday 5:30 - 7:00 pm
Friday 5:30 - 7:00 pm
Saturday  9:00am - 12:00pm
Sunday  NONE - HAPPY EASTER

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.

Monday  3/21
STRENGTH (15 minutes)
Intermediate:  work up to a heavy 1 Power Snatch
CrossFit: work up to a heavy 1 Snatch

WOD
800m run
50 thrusters (95/63#)
800m run

Tuesday  3/22
STRENGTH
CrossFit/Intermediate: Bench Press  10x10 across (heavier than last week)

WOD
100 double unders
400m sandbag carry
100 double unders
200m farmers carry

Wednesday 3/23
STRENGTH (15 minutes)
Intermediate: work up to a heavy 1 Hang Power Clean
CrossFit: work up to a heavy Hang Clean + Push Jerk

WOD
4 rounds of:
8 bar facing burpees
8 front rack lunges (95/63# - alternating, step out, step back)
8 chest-to-bar pull-ups

Thursday 3/24
STRENGTH
CrossFit/Intermediate: 10x1o barbell bent over rows

WOD
20 rounds on the Concept 2 rower:
20 sprint/40 easy


Friday 3/25
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 2 Pause Back Squat (1 second pause)

WOD
2 rounds of:
20 toes-to-bar
25 lateral jumps
10 Power Snatches (135/93#)

Saturday 3/26
WOD ***8:00 Class Only***
4 Rounds for time, rest 2 minutes between 
5 bar muscle-ups
20 burpees
5 deadlifts (275/183#)


2016.03.14 - Week of Programming

REMINDER: SCORES DUE @ 5PM THIS WEEK

FRIDAY NIGHT LIGHTS!!! This FRIDAY, we will have a DJ set up and playing from 5:30-7:00. We would encourage anybody who can test the Open WOD on Friday night to plan on doing so. It should be a great environment and a fun time with your friends and teammates.

What an amazing week! Congrats to everyone who got their first bar muscle up. For those of you that came up short, your efforts were inspiring to say the least. This is week 3 of our current 4 week cycle. Clean & Jerk and Snatch switch days again and we go back to dumbbell rows on Thursday. 

REMINDER: CrossFit Games Open schedule changes
Judges and Equipment available for Open workouts at the following times:

Thursday 5:30 - 7:00 pm
Friday 5:30 - 7:00 pm
Saturday  10:00 - 11:30 am
Sunday  9:00 - 11:30 am

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.

Monday  3/14
STRENGTH (15 minutes)
Intermediate:  work up to a heavy 1 Power Clean & Jerk
CrossFit: work up to a heavy 1 Clean & Jerk

WOD
50 calorie row
50 push press (95/63#)
50 box jumps
50 sumo deadlift high pulls (95/63#)
50 handstand push-ups

* 20 minute time cap

Tuesday  3/15
STRENGTH
CrossFit/Intermediate: Bench Press  10x10 across (heavier than last week)

WOD
3 Rounds
400m run
25 kettlebell swings (53/35)

 

Wednesday 3/16
STRENGTH (15 minutes)
Intermediate: work up to a heavy 1 Hang Power Snatch
CrossFit: work up to a heavy Snatch + Hang Snatch

WOD
Alternating minutes for 20 minutes
1) 10 thrusters (95/63#)
2) 10 ring rows
3) 10 deadlifts (135/83#)
4) 10 burpees (6" touch)

 

Thursday 3/17
STRENGTH
CrossFit/Intermediate: 10x1o dumbbell bent over rows

WOD
10 minute AMRAP
5 pull-ups
10 sit-ups
15 step -ups

* use dumbbells to weight the step-ups if needed


Friday 3/18
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 3 Pause Front Squat (1 second pause)

WOD
60 air squats
50 DB snatches
400m run
30 OH Squats
20 burpee box jump overs
10 muscle-ups

Saturday 3/19
WOD
100/75 hand release push-ups
400m walking lunge
100/75 hand release push-ups


2016.03.07 - Week of Programming

Week 2 of our current 4 week cycle. Clean & Jerk and Snatch switch days and the dumbbell rows are replaced with barbell bent over rows. 

REMINDER: CrossFit Games Open schedule changes
Judges and Equipment available for Open workouts at the following times:

Thursday 6:00 - 7:00 pm
Friday 5:30 - 7:00 pm
Saturday  10:00 - 11:30 am
Sunday  9:00 - 11:30 am

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.

Monday  3/07
STRENGTH (15 minutes)
Intermediate:  work up to a heavy 1 Power Snatch
CrossFit: work up to a heavy 1 Snatch

WOD
12 minute AMRAP
200m run
10 handstand push-ups
10 alternating dumbbell snatches (50/30#)

Tuesday  3/08
STRENGTH
CrossFit/Intermediate: Bench Press  10x10 across (heavier than last week)

WOD
tabata
    - squats
    - sit-ups
    - jumping lunges
    - burpees

* rest 1 minute between exercises

Wednesday 3/09
STRENGTH (15 minutes)
Intermediate: work up to a heavy 1 Clean High Pull + Power Clean
CrossFit: work up to a heavy Squat Clean Thruster (from ground)

WOD
60 calorie row
50 wall ball shots (20/14#)
40 deadlifts (115/73#)
30 overhead squats (115/73#)
10 bar muscle ups
10 ring muscle ups

Thursday 3/10
STRENGTH
CrossFit/Intermediate: 10x1o barbell bent over rows

WOD
Alternating minutes for 15 minutes
1) 30 foot seal walk
2) 30 second arch hold
3) 75 foot bear crawl


Friday 3/11
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 3 Pause Front Squat (1 second pause)

WOD
7 minute AMRAP
10 Power Snatches (75/53#)
30 Double Unders

Saturday 3/12
WOD
1 mile run
100 back squats (95/63#)
400 run
100 ft handstand walk
1 mile run

* Scaling options: 800m run, 2000m row, scale the back squat weight or reps, scale the distance of the handstand walks, scale handstand walks to seal walks


2016.02.29 - Week of Programming

The 2016 CrossFit Open started LAST week. If you have not registered, there is still time. Get it done today and post a 1 for the first workout so you can be sure to have your name on the leaderboard! Be sure to select CrossFit Magna as your affiliate so we can add you to our team.

The Open will bring about some schedule changes for the next 5 weeks. This year, we will have judges and equipment available for Open workouts at the following times:
Thursday 6:00 - 7:00 pm
Friday 5:30 - 7:00 pm
Saturday  10:00 - 11:30 am
Sunday  9:00 - 11:30 am

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.

Monday  2/29
STRENGTH (15 minutes)
Intermediate:  work up to a heavy 1 Power Clean & Push Jerk
CrossFit: work up to a heavy 1 Clean & Jerk

WOD
2 Rounds
800m run
40 wall ball shots
8/5 muscle-ups

Tuesday  3/01
STRENGTH
CrossFit/Intermediate: Bench Press  10x10 across 

WOD
10 x 100m row, rest 1 min between

Wednesday 3/02
STRENGTH (15 minutes)
Intermediate: work up to a heavy 1 Snatch High Pull + Power Snatch
CrossFit: work up to a heavy Snatch High Pull + Snatch + OH Squat

WOD
Alternating minutes for 15 minutes
1) 30 double unders
2) 10 handstand push-ups
3) 15 kettlebell swings (53/35#)

Thursday 3/03
STRENGTH
CrossFit/Intermediate: 10x1o dumbbell bent over rows

WOD
12 minute AMRAP
100m run
10 air squats
100m run
20 sit-ups

* Beginners, scale the sit-ups to 10 sit-ups


Friday 3/04
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 3 Pause Back Squat (1 second pause)

WOD
2 rounds of
27 calorie row
21 thrusters (75/53#)
15 box jumps (24/20)

Saturday 3/05
WOD
5 rounds for time
200m sandbag carry
12 push press (95/63#)
12 box jumps (24/20")
12 sumo deadlift high pulls (95/63#)

* IF you are doing Open WOD 16.2 on Sunday, cut this to 4 rounds and sub 400m run for 200m sandbag carry


2016.02.22 - Week of Programming

The 2016 CrossFit Open Starts this week. If you have not registered, what are you waiting for?!? Select CrossFit Magna as your affiliate so we can add you to our team.

The Open will bring about some schedule changes for the next 5 weeks. This year, we will have judges and equipment available for Open workouts at the following times:
Thursday 6:00 - 7:00 pm
Friday 5:30 - 7:00 pm
Saturday  10:00 - 11:30 am
Sunday  9:00 - 11:30 am

If those times do not work for you, other times will be available by appointment. We want this to be a fun and successful experience for you. Please talk to your coaches if you have any questions or concerns.

Monday  2/22
STRENGTH (20 minutes)
Intermediate:  5x3 Power Snatches (drop every rep)
CrossFit: EMOM-5  5 Touch-and-go Power Snatches (same weight across)

WOD
2 minutes of Thrusters (95/63#)
- rest 1 min - 
2 minutes of Bar Facing Burpees
- rest 1 min - 
2 minutes of Rowing for Calories
- rest 1 min - 
2 minutes of Toes-to-bar

Tuesday  2/23
STRENGTH
CrossFit/Intermediate: Bench Press  7x1 

WOD
2 Rounds, rest 4 minutes between rounds
50 double unders
40 calorie row
30 overhead squats (45/33#)
20 kettlebell swings (53/35#)

Wednesday 2/24
STRENGTH
Intermediate: 7 x 3 Power Cleans
CrossFit: E2MOM-14  3 Touch-and-go Power Cleans (ascending)

WOD
15 box jumps (24/20")
15 chest-to-bar pull-ups
800m run
15 box jumps (24/20")
15 muscle-ups
800m run
15 box jumps (24/20")
15 chest-to-bar pull-ups

Thursday 2/25
STRENGTH
CrossFit/Intermediate: work up to a heavy single Split Jerk

WOD
20 minute AMRAP
10 sumo deadlift high pulls (95/63#)
30 second dip support hold 
50m walking lunge


Friday 2/26
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 1 rep Pause Front Squat

WOD
9 minute AMRAP
10 strict toes-to-bar
10 hand release push-ups
10 dumbbell clean & jerk

Saturday 2/27
WOD
3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then lateral jumps over barbell
From 2:00-3:00, 95-lb. barbell push jerks (women: 63#)
From 3:00-4:00, strict pull-ups
From 4:00-5:00, 95-lb. barbell hang squat cleans (women: 63#)

Rest 5 minutes between rounds.

 


2016.02.15 - Week of Programming

We hope everyone had an amazing Valentine's Day with your loved ones. We have a full schedule of classes on Monday so if you are off for President's Day come hang out with us during Open Gym or at our 9:30 am class. The CrossFit Open starts next week. If you are interested, please register at Games.CrossFit.com and be sure to select Magna as you affiliate and Team!

5:30 am CrossFit
6:30 am CrossFit
7:30-9:30 am Open Gym
9:30 am CrossFit & Open Gym until 11
------------------------
2:00-3:30 pm Open Gym
3:30 pm CrossFit
4:30 pm CrossFit
5:30 pm CrossFit
6:00 MAGNA 101
6:30 pm CrossFit

Monday  2/15
STRENGTH (20 minutes)
Intermediate:  5x3 Power Cleans (drop every rep)
CrossFit: EMOM-5  5 Touch-and-go Power Cleans (same weight across)

WOD
2 Rounds, rest 3 min between rounds
60 double unders
50 wall balls (20/14#)
40 deadlifts (135/93#)
30 burpees (6" touch)

* deadlifts should be light and fast - scale the weight if you can do big sets

Tuesday  2/16
STRENGTH
CrossFit/Intermediate: Bench Press  7x2 

WOD
5 Rounds, rest 2 min between
300m row
30 air squats
:30 second handstand hold

 

Wednesday 2/17
STRENGTH
Intermediate: 7 x 3 Power Snatch
CrossFit: E2MOM-14  3 Touch-and-go Power Snatches (ascending)

WOD
7 minute AMRAP ladder
3 Power Snatch (115/73#)
3 Toes-to-bar
6 Power Snatch (115/73#)
6 Toes-to-bar
9 Power Snatch (115/73#)
9 Toes-to-bar... 12/12, 15/15....

* Be careful not to tear your hands

Thursday 2/18
STRENGTH
CrossFit/Intermediate: work up to a heavy single Push Jerk

WOD
5 rounds
400m run
10 single arm KB push press (35/26#)
25 push-ups
10 single arm KB push press (35/26#)


Friday 2/19
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 1 rep Pause Back Squat

WOD
1 mile run
20/10 muscle-ups

* sub 20 strict pull-ups & 20 strict dips for MU

Saturday 2/20
WOD
5 Rounds for time
20 Thrusters (75/53#)
10 ring dips
20 sumo deadlift high pulls (75/53#)
10 strict handstand push ups
200m run


2016.02.08 - Week of Programming

Monday  2/08
STRENGTH (20 minutes)
Intermediate:  5x3 Power Snatches (drop every rep)
CrossFit: EMOM-5  5 Touch-and-go Power Snatches (same weight across)

WOD
12 minute AMRAP
20 bar facing burpees
20 overhead squats (75/43#)
20 bar facing burpees
20 overhead squats (135/73#)
20 bar facing burpees
20 overhead squats (165/93#)
20 bar facing burpees
20 overhead squats (205/123#)

Tuesday  2/09
STRENGTH
CrossFit/Intermediate: Bench Press  7x3  

WOD
tabata push-ups
1 mile run
100 air squats

* 2 scores on this, total reps on tabata push-ups and time for the mile run and 100 air squats

Wednesday 2/10
STRENGTH
Intermediate: 7 x 3 Power Clean
CrossFit: E2MOM-14  3 Touch-and-go Power Cleans (ascending)

WOD
Alternating minutes for 15 minutes
min 1: wall ball shots
min 2: toes-to-bar
min 3: row for calories

Thursday 2/11
STRENGTH
CrossFit/Intermediate: work up to a heavy single Push Press

WOD
21-15-9
kettlebell swings (53/35#)
sit-ups
lunges


Friday 2/12
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 3 rep Front Squat

WOD
4 Rounds
400m run
10 clean & jerks (135/93#)
50 double unders

Saturday 2/13
WOD
"DANIEL"
50 pull-ups
400m run
21 thrusters (95/63#)
800m run
21 thrusters (95/63#)
400m run
50 pull-ups


2016.02.01 - Week of Programming

Monday  2/01
STRENGTH (20 minutes)
Intermediate:  5x3 Power Clean (drop every rep)
CrossFit: EMOM-5  5 Touch-and-go Power Cleans (same weight across)

WOD
14 minute AMRAP
60 calorie row
50 Toes-to-bar
40 wall ball shots
30 deadlifts (135/93#)
20 muscle-ups (chest-to-bar pull-ups, pull-ups)

Tuesday  2/02
STRENGTH
CrossFit/Intermediate: Bench Press  5x5  

WOD
3 Rounds
800m run
50 sit-ups
2 minute dead hang pull-up hold

Wednesday 2/03
STRENGTH
Intermediate: 7 x 3 Power Snatch
CrossFit: E2MOM-14  3 Touch-and-go Power Snatch (ascending)

WOD
On a 21 minute clock
30 seconds of work / 30 seconds of rest
- burpees (6" touch)
- row for cal
- box jumps (24/20")

Thursday 2/04
STRENGTH
CrossFit/Intermediate: work up to a heavy single Shoulder Press

WOD
2 Rounds
400m row
400m run
rest 3 min
400m run
400m row
rest 3 min


Friday 2/05
STRENGTH
CrossFit/Intermediate: 15 minutes to work up to a heavy 5 rep Back Squat

WOD
4 min AMRAP
15 Thrusters (95/63#)
15 Chest-to-bar pull-ups
- rest 2 min -
4 min AMRAP
15 Overhead Squats (95/63#)
30 Double Unders
 

Saturday 2/06
WOD
5 Rounds
400m run
5 Deadlifts  (275/173#)
5 Strict HSPU
3 Squat Cleans (185/123#)
3 Muscle-ups


2016.01.25 - Week of Programming

 

Monday  1/25
STRENGTH (20 minutes)
Intermediate:  7x2  Clean & Jerk
CrossFit: Work up to a heavy for the complex
                    2 Cleans + 2 Jerks (drop the bar and reset after the first clean)

WOD
5 Rounds, rest 1 minute between
10 Handstand push-ups
10 Power Cleans (95/63#)
10 Pull-ups

Competitor WOD
3 Rounds, rest 2 minutes between
10 HSPU
10 Power Cleans (115/83#)
10 Chest-to-bar pull-ups
10 HSPU
10 Power Cleans (115/83#)
10 Chest-to-bar pull-ups

Tuesday  1/26
STRENGTH
Intermediate: Dumbbell lunge  4x20
CrossFit: Barbell lunge  4x20  

WOD
20 minute AMRAP
200m run
10 Sumo deadlift high pulls
10 Push-ups

Wednesday 1/27
STRENGTH
Intermediate: Push Press  1RM
CrossFit: Push Press  1RM

WOD
12 minute AMRAP
15 Box jumps (24/20")
12 Push press (115/83#)
9 Toes-to-bar

Thursday 1/28
STRENGTH
Intermediate: Back Squat  5x5
CrossFit: Back Squat  5x5

WOD
tabata, rest 1 minute between exercises
- double unders
- sit-ups
- jumping lunges
- burpees


Friday  1/29
STRENGTH
Intermediate: Thruster  7x3
CrossFit: Thruster  7x3

WOD
5 min AMRAP
3 Squat cleans (135/93#)
3 Bar muscle-ups
6 Squat cleans (135/93#)
6 Bar muscle-ups
9... continuing adding 3 reps after each round completed
 

Saturday  1/30
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


2016.01.18 - Week of Programming

FULL SCHEDULE OF CLASSES & OPEN GYM ON MARTIN LUTHER KING JR DAY
5:30a - CrossFit
6:30a - CrossFit
9:30a - CrossFit
3:30p - CrossFit
4:30p - CrossFit
5:30p - CrossFit
6:00p - Magna 101
6:30p - CrossFit

Martinlutherkingjr-630x369

Monday  1/18
STRENGTH (20 minutes)
Intermediate:  7x1 Snatch
CrossFit: Heavy 1 Snatch

WOD
7 Rounds
7-1 Muscle-ups
10 Wall ball shots
30 Double Unders

* The first round starts with 7 muscle-ups. The second round starts with 6 muscle-ups. Continue to subtract 1 muscle-up each round.

Tuesday  1/19
STRENGTH
Intermediate: 3 x 10 Back Squat
CrossFit: 20RM Back Squat  

WOD
10 Rounds, rest 1 min between
250m row
10 push-ups
10 sit-ups

Wednesday 1/20
STRENGTH
Intermediate: Push Press  5x5
CrossFit: Push Press  3x10 @ 75-85% of 1RM

WOD
Alternating minutes for 15 minutes
1) 15 Thrusters (95/63#)
2) 12 Toes-to-bar (3x4)
3) 10 Box jumps (competitors: lateral box-overs)

Thursday 1/21
STRENGTH
Intermediate: Dumbbell Front Rack Walking Lunge 5x10
CrossFit: Front Rack Walking Lunge 5x10

WOD
20 minute AMRAP
5 burpee pull-ups
10 Dumbbell hang snatches
15 Dumbbell goblet squats


Friday  1/22
STRENGTH
Intermediate: Thruster  5x5
CrossFit: Thruster  5x5

WOD
4 rounds, 3 min each, rest in time remaining
15 OH Squats (95/63#)
15 KB Swings (53/35#)
15 OH Squats (95/63#)
15 KB Swings (53/35#)

* Beginners and intermediate athletes scale to 10 of each movement and don't be afraid to scale the load 

Saturday  1/23
STRENGTH
Intermediate:  Deadlift 5x5
CrossFit:  EMOM-10  2 Deadlift @ 70% of 5RM + 10#

WOD
On a 15 minute clock
25 Power cleans (115/83#)
400m run
25 pull-ups
400m run
25 hspu
400m run
max wall ball shots (20/14#) in time remaining