weightloss

-Choose a bench mark-

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Wall ball shots

Back squat
6×1
(Percentage)

Complete for time

21KB Swing 55/35
21Burpee
21 KB Swing
15 Burpees
21 KB Swing
9 Burpees

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The little weights are always looking up to the big weights

 

Complete for time

Run 400 m
21 Box Jumps
21 Push press 95/65
Run 400 m
15 Box Jump
15 Push press 95/65
Run 400 m
9 Box Jump
9 Push press

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Practicing good technique

Push press
6×1
(Percentage)

AMRAP in 10 mins

12 Power clean  135/95
12 Push up

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Double under height

5 Rounds for time

250 m Row
25 Sit up to Stand
15 H. Power snatch 95/65

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“Manmaker”

Deadlift
6×1
(Percentage)

3 Rounds

25 Thruster 75/55
20 Weighted sit up w/ anchors 45/30

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Kettle Bell swings 35 lbs

 

“Cindy”

AMRAP in 20 mins of:

5 Pull ups
10 Push ups
15 Squats

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Crossfit chicks rule!

 

 

-Hopper WOD-

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When maxing out the press, one must use small increments to progress

“Filthy Fifty”

Complete for time:

50 Box Jumps
50 Jumping pull ups
50 KB Swings 35/25
50 Lunges
50 K2E’s
50 Push press 45/35
50 Hip extensions
50 Wall Ball shots 20/16
50 Burpees
50 DU’s

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Showing some excited for his selected exercise

Back squat
5×3
(Percentage)

4 Rounds for time

15 Pull up
Weighted lunge 40/25 lbs Db’s (1 length and back)

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We just figured out what an “alt. plank lunge to squat” was…

3 Rounds for time:

Run 400 m
25 Sit ups
25 Squats
25 Slam ball 20/16
25 KB Swings 55/35

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Happy with his selection

Push press
5×3
(Percentage)

3 Rounds for time

9 Power snatch 135/95
25 Box jump

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Who thought up this work out anyways

Complete 30 sec on 30 sec off

(Switch between movements)

DU
Burpee pull ups

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Ok enough with the burpees already!!!!

Deadlift
5×3
(Percentage)

AMRAP in 8 mins

21 Squat
7 Weighted Ring dip 55/35

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King of Diamonds…oh oh

Select one of the following:

30 MU for time:

Box Jump for max height

As many DU’s as you can in 10 mins

(Work on skills and drills)

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Deck of cards WOD!

Back squat
5×5
(Percentage)

21-18-15-12-9

SDHP 95/55
Push ups

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One little dumbbell, so much pain…

5 Rounds for time

Row 500 m
10 Reverse Burpee
2 Manmakers 35/20 lbs Db’s
15 KB swings 55/35
15 Step ups 45/25

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Big back squat

Push press
5×5
(Percentage)

AMRAP in 10 mins

10 Pull up
10 Hang Power clean 135/95

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Back rack while squatting

“Body Pump”

Complete for time

12-10-8-6-4-2 reps of:

Push ups
Upright row
Press

12-10-8-6-4-2 reps of:

Deadlift
Squat
Lunge (In one spot)

12-10-8-6-2 reps of

Thruster
SDHP

12-10-8-6-2 reps of:

Hollow rock
Sit ups
Plank (held in sec)

(Use 65/45 lbs)

Single arm power snatch!

Deadlift
5×5
(Percentage)

5 Rounds for time

15 Wall Ball 20/16
3  Jerks @ BW

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Giving it all she has on the row.

Tabata Mash ups:

Sit up to stand 
H. P. Clean 95/65

Then:

Slam Ball 20/16
Burpee

Then:

Rowing (Cals)
Push ups

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am Crossfitters

7 Rounds for time

5 TGU left arm 50 lbs
10 K2E’s
5 TGU right arm
10 Burpee box jumps

(WOD Prog by Troy)

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Sit ups during Mamas class

5 Rounds for time:

Sled drag 2 Laps
7 G to OH 135/95

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Big deadlift

Power or Squat Snatch
10 x 2
70-100%

AMRAP in 10 mins

5 Weighted pull up 25/15
Burpee broad jump (to the box jump)
5 Box jumps
Lunge (Back to the pull up bar)

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Happy swings

AMRAP in 20 mins

5 Clean to thruster 35/20 lbs db’s
10 SA Snatch 50/35
15 Push up
20 DU’s

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Box jump from a seated position

TGU
Find a 1 rep max
7X1

5 Rounds for time

10 Push press 95/65
12 Hollow rocks
10 Body rows

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Body row mayhem

-Choose a Bench mark-

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So many modalities are practiced during a mamas class!

Clean and Jerk
10 x 2
70-100%

AMRAP in 8 mins

3 Thruster 95/65
3 KB swings 55/35

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DB push up

“Hopper WOD”

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Warming up a CFE

Power or Squat Snatch
10 x 2
63-93%

10 – 1 reps of

Sit ups
Lunges
Pull ups

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CrossFit mamas class