WOD

CROSSFIT
Weightlifting
Split Jerk + Strict Press (5 X 1 Split Jerk + 5 Strict Press)
1 Split Jerk + 5RM Strict Press
Split Jerk: Focus on technique
Strict Press: Focus on strength and tight core.
Metcon
Fun Times Ten (AMRAP – Rounds)
EMOMX12:
Minute 1: 10 Unbroken Floating RDL (change direction just before touching the ground. 205/135)
Minute 2: 2 Burpee + 3 Chest to Bar (X2 for 10 total reps)
Minute 3: 10 Box Jumps
Minute 4: 10 Dumbbell Thrusters
(50/35)
Repeat 2 more times. Yay!
Each minute counts as a round. Score completed rounds.

SWEAT
Are You Feeling Chipper Today? (Time)
100 Walking Lunges
75 Ball Slams (40/25)
50 Box Jumps (24/20)
25 Pull-ups
50 Dumbbell Push Press (35/20)
75 AbMat Sit-ups
100 Air Squats

CROSSFIT EXTREME
Modified Nickman (Time)
With a 50/25-lb. and 35/15-lb. dumbbell, 10 rounds for time of:
200-meter farmers carry with both dumbbells
35/15-lb. weighted pull-ups, 10 reps
50/25 lb. dumbbell power snatches, 20 reps, alternating arms
This should be a hard workout, even if you scale MAKE IT HARD!!!
Strict 70 min timecap

CROSSFIT
Row Up (Time)
400 Meter Row
4 Snatches 75/55
400 Meter Row
4 Snatches 115/75
400 Meter Row
4 Snatches 135/95
400 Meter Row
4 Snatches 155/105

RX+
115/85
155/105
175/115
185/125
Plate shoot throughs (Time)
75 plate shoot throughs.
On stacked plates (equal to about 3 -45 lb plates each side) starting in plank with hands on plates perform one push up, shoot legs forward opening hips fully to a “reverse plank” position perform one dip. Return to plank position, repeat.

SWEAT
STRONGMAN
Strong Power WOD (Time)
50 x Power cleans
40 x Back squat
30 x Power clean
20 x Front squat
10 x Power clean
*No racks
RX+ BW
RX .75 BW
Scaled .50 BW
ATLAS (Time)
5 Rounds
30 KB Swings 53/35
20 Pull Ups
10M Handstand Walk
Strongman Event Total (Weight)
50′ Yoke walk
50′ Farmers walk
50′ Front Stone carry
Work up to a max weight carry on each.
Score= combined weight of all 3 events.
“GEORGE DIPASQUALE” 555 fitness HERO WOD (Time)
2 Rounds for Time
2000 meter Row
20 Deadlifts (225/155 lb)
This Firefighter Hero WOD is dedicated to George Dipasquale, FDNY, Ladder 2, who was killed on September 11, 2001.

His family sums it up best: George DiPasquale was a firefighter who loved his job, but his faith and family were most important.

Mr. DiPasquale, who stood 6 feet 5 inches tall, carried that faith quietly and powerfully. His nickname at Ladder Co. 2 in Manhattan was “Holy Man.”

CROSSFIT
Rest Day!

SWEAT
Strength
Ring Rows (3 x Max effort)
Metcon
Push Up Helen (Time)
3 Rounds

Run 300m
21 Kettlebell Swings (53/35)
12 Push Ups
The run can be substitued for assult bike if whether demands.

ENDURANCE
Gumbo (Time)
200m run
70 double unders
200m run
60 air squats
200m run
50 situps
200m run
40 KB swings (53/35)
200m run
30 wall balls (20/14)
200m run
20/15 calories on bike
200m run
10 Burpees
RX+ = Unbroken

WEIGHTLIFTING

BARBELL

CROSSFIT
Strength
Back Squat (5-3-1-8+)
If you missed the last back squat day when we did this rep scheme OR you missed one of your sets, reduce your percentages by 2%.

MAKE SURE YOU’RE CALCULATING FROM YOUR MOST RECENT MAXOUT

84% X 5
94% X 3
101% X1 (Max out if you have more in the tank.)
76% of Max 8+

Score your 1RM
Metcon
Kettlebell Tabata (AMRAP – Reps)
1- Swing
2- L Thruster
3 – R Thruster
4 – L OHS
5 – R OHS
6 – L Hang Squat Snatch
7 – R Hang Squat Snatch
8 – Russian Twists

(53/35)

SWEAT
Metcon
2 Minute Double Unders (x2) (2 Rounds for reps)
2 Minutes: Max Rep Double Unders
2 Minutes rest between rounds
Metcon
100 Slam Balls (Time)
For time
40/25

CROSSFIT
Rest Day!

SWEAT
Strength
Ring Rows (3 x Max effort)
Metcon
Push Up Helen (Time)
3 Rounds

Run 300m
21 Kettlebell Swings
12 Push Ups
The run can be substitued for assult bike if whether demands.

ENDURANCE
Gumbo (Time)
2 RFT

200m run
70 double unders
200m run
60 air squats
200m run
50 situps
200m run
40 KB swings (53/35)
200m run
30 wall balls (20/14)
200m run
20/15 calories on bike
200m run
10 Burpees

WEIGHTLIFTING

BARBELL BASICS
TBD

CROSSFIT
Weightlifting
EMOM x 15 Snatchtastic Technique Wave (Weight)
EMOM X5:
2 Snatch Pulls (Increasing to near max snatch)
–Strip down weight and start the next set light.–
EMOM X5:
Snatch Pull + Full Snatch (3 seconds in the hole)
–Keep increasing weight.–
EMOM X5:
Full Snatch
Reset. Do not touch and go.
FOCUS ON PROPELLING THE BARBELL *UPWARDS* WITH YOUR HIPS BY MAKING *CONTACT*

Metcon (Time)
5 Overhead Squats (-15% of EMOM Max)
1 Ring Muscle Up
4 OHS
2 Ring Muscle Ups
3 OHS
3 Ring Muscle Ups
2 OHS
4 Ring Muscle Ups
1 OHS
5 Ring Muscle Ups
Must full snatch the first OHS rep. If you miss your full snatch, do an extra OHS.

SWEAT
Metcon
Death By Burpee Box Jump (AMRAP – Rounds)
Death By Burpee Box Jump
Minute 1: Complete 1 burpee, then 1 box jump
Minute 2: Complete 1 burpee, box jump and then a second burpee box jump

Continue by adding a rep of each movement each minute until you can no longer complete the reps of that round. Score is total rounds plus reps.

CROSSFIT
Strength
Jerk (1RM)
-50% for max Push Press reps (up to 12)
Metcon
Frickin Fiftys (Time)
50 Burpees
50 Wallballs
50/40 Ass Bike Calories
In any order, broken up however you want ?

SWEAT
Metcon (Time)
Apple CORE:
Buy in: 50 mountain climbers (slow and controlled, touching knee to elbow.)
-then-
5 rounds of:
100 ft single arm overhead kettle bell carry followed by
6 Turkish Getups (3 on each side)
-then-
50 mountain climbers

CROSSFIT
Strength
Front Squat (1RM)
-40% X 10 total front rack lunges
-50% x 10 total front rack lunges
Metcon
Quick & Snappy (Time)
250m Row
25 Double unders
25 V-ups
25 Double unders
250m Row

SWEAT
Strength
Back Squat (3 x 5)
Metcon
Metcon (AMRAP – Rounds)
Just Clean IT!

16 Minute EMOM:
Odds: Row 10/8 calories
Evens: 10 Med ball Cleans

YOUTH WEIGHTLIFTING
Weightlifting
Jerk (3X2)
Work up to 3 WORKING sets.
Snatch Pull (3X3)
As heavy as possible without losing your form!
Conditioning
Plank to “Flower” (Bring Sally Up) song by Moby (Elbows to Hands for “up”)

CROSSFIT EXTREME
Extreme Ladders (3 Rounds for weight)
Snatch Ladder
Starting with 95/55 lbs on bar, proceed through ladder increasing 10/5 lbs each bar and lifting every 30 seconds until failure. If you feel you failed too soon may restart 4 barbells below your miss (if barbell not being used), max of three attempts to heaviest lift.
Clean Ladder
Once everyone is done will start clean ladder at 115/65 with 10/5 lbs increase every 30 seconds, two reps every 30 second, same rules as snatch ladder
Deadlift ladder
Once everyone is done with clean ladder will start deadlift ladder at 135/95 adding 20/10 – 4 reps every 30 seconds until failure. No retreating after failure on this one
Score is heaviest lift on each
Rx+ is for those who reach last barbell in ladder. Complete lift, then at next 30 second interval perform max number of lifts At that weight. Record weight and number of reps in comments
Assault on abs finisher (AMRAP – Rounds and Reps)
10 min amrap

15/10 cal assault bike
15 ab mat sit ups with 35/25 lb dumbbell .
Dumbbell to touch the ground overhead and between feet