4-30 WOD

Warm up/ mobility = see board
(Noon- open gym)

Strict Press: (deload week)
** Base the percentages from 90% of your 1RM
warm up at 40% and 45%
Set 1 40% x 5 reps
Set 2 50% x 5 reps
Set 3 60% x 5 reps

A.EMOM12 (for reps)
1. 30 Seconds of L Strict Pull-Ups
2. 45 sec Walking Lunges with Overhead Plate Carry (45/25 lbs)
3. 30 sec hollow rock

B. AMRAP 10
15 pushups
20 Kettlebell Swings (32/24 kg)
25 wall ball sit up

Cool
roll/row, downward dog, pigeon stretch, calf stretch, barbell smash

$$$ 5 min DU work, work on goal or 3x 15 GHD

4-29 WOD

WarmUp
Row 60 cal
1 Lap Spiderman
3 Rounds (w/ barbell)
5 Thruster
10 KipSwing
1) BackSquat ( recovery week- get ready to add weight next week)
** Base the percentages from 90% of your 1RM
Set 1 40% x 5 reps
Set 2 50% x 5 reps
Set 3 60% x 5 reps
2) 18-15-12-9–6
Row (cal)
Thruster 95/65#
Cool
RestWalk 400m / Stretch / Roll

4-27 & 4-28 WOD

4-28

WarmUp
Row 600M
4 PosBarHang
Accumulate :60 HSH
3 Rounds (w/ Barbell)
4 FrontSquat
4 Clean
4 PushJerk

1) EMOM9 1 Clean + Jerk

2) AMRAP7
6 OHS 95/65#
6 C2B
30 DU

3) AMRAP7
6 PowerClean 95/65#
9 TTB
12 BoxJump

Cool
RestWalk 200m / Roll / Stretch

4-27

WarmUp
Run or Row 600m
1 Len Inchworm
1 Len SpiderMan
3 Rounds
9 PushUp
9 SupineRow
9 GobletSquat
1) BenchPress Week 4 of Wendler- RECOVERY WEEK-
** Base the percentages from 90% of your 1RM
Set 1 40% x 5 reps
Set 2 50% x 5 reps
Set 3 60% x 5 reps
2) AMRAP20
10 DB PushPress 35/20#
10 DB Burpee 35/20#
Run 200m
Cool
RestWalk 200m / Roll / Stretch

Sunday Funday

1:00pm KidFit 9-13yr

2:00pm CrossFit 101 w/coach Darren and coach Mike

2:00pm Olympic Lifting w/coach Troy

3:00pm Team w/coach Steve

4-25 WOD

9am CF endurance w/Coach Patrick!

You don’t want to miss this workout!

Coming soon. See Coach Mike and Coach Darren! Join us.

4-22 & 4-23 WOD

4-22 Surprise wod OKAY KAREN – ENJOY!

4-23 WOD

WarmUp
Row 600m
3 Rounds
5 Inchworm+PushUp
10 Lunge
WarmUp Deadlift
1) Deadlift
** Base the percentages from 90% of your 1RM
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1 reps++ (AMRAP)
2) Tabata
PullUp
Squat
KBS
SitUp
Row
Cool
RestWalk 400m / Roll / Stretch

4-20 – 4-22

4-22

Wed

  WarmUp

    Row 600m

    1 Lap Spideman

    3 Rounds

       5 Inchworm+PushUp

      10 WallSquat

    WarmUp BackSquat

  1) BackSquat

       ** Base the percentages from 90% of your 1RM

       Set 1  75% x 5 reps

       Set 2  85% x 3 reps

       Set 3  95% x 1 reps++ (AMRAP)

  2) 10 Rounds ForTime

       10 Burpee

       10 KBS 32/24 kg

  Cool

    RestWalk 400m / Roll / Stretch

 4-21

WarmUp
Run 600M
2 Rounds
:30 HSH
10 KipSwing
2 Rounds (w/ Barbell)
5 FrontSquat
5 Clean
5 PushJerk
1) EMOM8
1 Clean (SquatClean)
1 FrontSquat
1 PushJerk
Rest 4:00
2) AMRAP20
Run 400m
2 Rounds
6 OHS 95/65#
6 C2B
Cool
RestWalk 200m / Roll / Stretch

4/20

Monday:

WarmUp
Run or Row 600m
5:00 DU work
1 Lap SpiderMan

Mobility: 3 position bar hang/bandy front rack

3 Rounds

9 PushUp
9 SupineRow
9 WallBall
9 Hollow Rocks
1) BenchPress
** Base the percentages from 90% of your 1RM
Set 1 75% x 5 reps
Set 2 85% x 3 reps
Set 3 95% x 1 reps++ (AMRAP)

2) AMRAP12
5 PushPress 135/85#
10 PushUp
30 DU

Cool
RestWalk 200m / Roll / Stretch

$$ 3 x 10 EVIL WHEELS
or goal work

4-19 Sunday Funday

1:00pm KidFit

2:00pm CrossFit 101/ Getting Started

2:00pm Olympic Lifting

3:00pm Team workout

CFSWP Community night out:

Join us-

Coach Darren and Coach Mike will be performing in PSU Lu’au May 9th. Don’t miss this.

4-17 WOD & 4-18 WOD

4-18 WOD

Sat 9am CF Burn with Coach Patrick. Get in here at 9am and work up a sweat!

4-17 WOD

WarmUp

Run or Row 400m
BandyHam
1 Lap InchWorm
2 Rounds
8 Cossak
8 Bootstrap
WarmUp DeadLift
1) DeadLift
** Base the percentages from 90% of your 1RM
Set 1 70% x 3 reps
Set 2 80% x 3 reps
Set 3 90% x 3 reps++ (AMRAP)
2) 4 Sets (Conga them)
10 HangSquatClean Unbroken
25m Prowler 190/100#
Sprint 100m (to 1st Gate)
RestWalk Back
** Partners bring Prowler back to start
Cool
RestWalk 400m / Roll / Stretch

4-16 WOD

Thursday

  WarmUp

    Run or Row 400m

    3 Rounds

      :10 HSH

      7 PullUp

      14 Lunge

    WarmUp Press

  1) Press

       ** Base the percentages from 90% of your 1RM

       Set 1  70% x 3 reps

       Set 2  80% x 3 reps

       Set 3  90% x 3 reps++ (AMRAP)

  2) AMRAP15

        6 PushPress 115/75#

        9 TTB

       36 DU

  Cool

    RestWalk 400m / Roll / Stretch

* no noon open gym today.