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Saturday 20APR19

4/19/2019

PARTNER WOD
"Yvonne"

For time:
(break up reps as desired, must go in this order)

76 air squats
76 DB push presses (2x50/30#)
76 sit-ups
76 wall balls (20/14)
76 burpees
76 medball russian twists (20/14)
76 pushups
76 KB swings (53/35 lb)
76 DB thrusters (2x50/30#)
400m run w/partner

.....

"411 CrossFit (Devine, TX) designed "Yvonne" as a memorial partner WOD to honor Yvonne Zavala (41), a member who was struck by a truck and killed while assisting a fallen motorcyclist on the highway. The workout's rep scheme is a nod to the year Yvonne was born (February 9, 1976)."

Friday 19APR19

4/18/2019

S/T
15 mins to find your 3RM hang power clean

WOD

15 min EMOM

Min 1: 15 deadlifts (135/95) (FB: 155/115)
Min 2: 5 double-pump burpees (FB: 7 DP burpees)
Min 3: 20 situps

Thursday 18APR19

4/17/2019

S/T
Superset 4 rounds:
10-16 kneeling double KB see-press
4/4 weighted step-ups w/KBs (use same KBs as above)
:20 flutter kicks in hollow position
:60 rest b/w rounds

WOD
for time:

500m row
100 DUs (sc: 50 DUs or 30 attempts)
.5mi treadmill run
100 DUs
500m row

Wednesday 17APR19

4/16/2019

WOD (to be done first)

"Fran" (baseline test)

21-15-9
thrusters (95/65)
pullups

(5 min rest after the last athlete finishes)

S/T (not for time)

4 rounds:
5-8 back squats @ 50% of 1RM
6-8 ring rows
10-14 DB hammer bicep curls
2 mins of rest (after the curls)

Tuesday 16APR19

4/15/2019

S/T
A. Superset 4 rounds:
3-8 ring dips (sc: tiptoe assist or diamond pushups)
:60 rest
5-8 strict hanging leg raises/T2B (sc: knee raises)
:60 rest

WOD
20 min AMRAP

30 USA KBs (24/20)
20 burpees
30 butterfly sit-ups
20 box jump-overs

Monday 15APR19

4/14/2019

WOD

The Crossfit Total

Format:

1. 15 min coach-led warm-up
2. 15 mins to find 1RM back squat
3. 10 mins to find 1RM strict press
4. 20 mins to find 1RM deadlift

(While the original Crossfit Total calls for the "best out of 3 attempts" for the lift, it also allows for unlimited time/transition time. Since we are limited to 1 hour, we are following the above format. It is in your best interest to have a 1RM number to shoot for and/or pull up records of what you've done in the past. Talk to the coach if you need help speculating what your 1RMs might be if you've never done them before.)

Saturday 13APR19

4/12/2019

PARTNER WOD
"Hang in There"

24 min EMOM

5 thrusters (2x35, 2x25# DBs)*
5 burpees (sc: squat thrusts)

Partners alternate doing 5 thrusters and 5 burpees EMOM. Partner NOT working must be hanging from a pullup bar while the other partner is working on their reps. Both partners can rest when the reps are complete for the minute.

*if you are doing the Crossfit Total on Monday, choose lighter weight DBs

Friday 12APR19

4/11/2019

S/T
10 mins to focus on gymnastics/body weight skill of choice:

-strict HSPU
-ring dip/support
-rope climbs
-pistols
-C2B/kipping pullups/strict pullups
-BMU or RMU

WOD
for time:

100 DUs (sc: 50 DUs or 30 attempts)
80 (total) renegade rows (2x35, 2x20)
60 USA KB swings (24/16kg)
40 knees-to-elbow (sc: knees to somewhere)
20 HSPU (FB: strict/sc: pike pushups)

Thursday 11APR19

4/10/2019

S/T
A. Superset 4 rounds, 15 min cap:
8-10 barbell good mornings with "3-1-1" tempo, @ 25% of 1RM deadlift
:60 rest
1-5 pullups with 3 sec pause at the top (over the bar)
:60 rest

WOD
For time:

30 deadlifts (175/135)
.25mi run (can sub for 500m row)
20 hang power cleans (155/115)
.25mi run
10 hang power snatches (135/85)
.25mi run

(regardless of weights chosen, make sure to drop weight for each movement in the WOD)

Wednesday 10APR19

4/9/2019

S/T
A. Work up to a 5RM front squat

B. With weight found above, perform 3 sets of 3-4 with only 2 mins of rest

WOD
21-15-9

OH squat (105/75)
box jump (24/20)

CASH-OUT (if time remains):
2 sets of banded face pulls (to fatigue)

WE'RE SOCIAL:

“...it is said that if a kraken were to lay hold of the largest man-of-war, they would pull it down to the bottom...”

“Natural History of Norway”
(Copenhagen, 1752–3)
Erik Pontoppidan, bishop of Bergen

Ballard Neighborhood Seattle, WA 98107

CrossFit Journal: The Performance-Based Lifestyle Resource

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