W.O.D.s

CROSSFITDB Bent Over Row12(L) 10(M) 8(MH) 6(H) -each arm- For time:1500/1200m Row*Every 2:00 until complete:5 Pull-up10 Push-up15 Sit-up ______________________ STRONGFITWeek 12 rounds: (very light)12 Prone Incline Y-Raises12 Prone Incline Rear Delt Fly12 Standing Lateral Raise Alt-Arm Dumbbell Shoulder Press8(L) 8(M) 8(MH) 8(H) (each arm) Alt-Arm Dumbbell Upright Row8(L) 8(M) 8(MH) 8(H) (each arm) Complete with […]

CROSSFITBulgarian Split Squat12(L) 10(M) 8(MH) 6(H) -each leg- 3 rounds for total reps:Minute 1 – Thruster 75/55Minute 2 – Burpee to 6″Minute 3 – Toes to BarMinute 4 – KB Swing 53/35Minute 5 – Rest ___________________ STRONGFITWeek 12 rounds: (no weight)8 Step Down (each leg)8 Single-Leg RDL8 Single-Leg Glute Bridge Goblet Squat8(L) 8(M) 8(MH) 8(H)

CROSSFITPush Press12(L) 10(M) 8(MH) 6(H) For time:21-15-9Hang DB Snatch (Left arm) 50/35Calorie BikeHang DB Snatch (Right arm) 50/35Calorie Bike _______________________ STRONGFITWeek 12 rounds: (very light)12 Single-Arm Pullover12 Lying Side Adduction12 Supine Scaption Single-Arm Dumbbell Bench Press8(L) 8(M) 8(MH) 8(H) (each arm) Single-Arm Dumbbell Row8(L) 8(M) 8(MH) 8(H) (each arm) Complete with as little rest as

Gym Awards Party at 5:00p!!!!! _____________________ SLEDS25:00 for Distance:Sled Pull 135/90(alternate work with a partner) _____________________ WEIGHTLIFTINGSnatchBuild to a Heavy Single(no misses or grinding)Followed by:5×1 with 85% of Heavy Single Clean & JerkBuild to a Heavy single(no misses or grinding)Followed by:3×1 with 85% of Heavy Single Pause Squat (:02 in bottom)60% 1×265% 1×270% 1×175% 1×180%

CROSSFITPower Clean4(L) 4(M) 4(MH) 4(H) 3 rounds for total reps:AMRAP 4:005 DB Hang Power Clean & Jerk 2×50/3510 DB Reverse Lunge Step 2×50/3530 Double Under(1:00 rest between rounds) __________________ STRONGFITWeek 32 rounds:12 Banded Good Morning8 Cossack Squat12 Hamstring Floss Wide Grip Pulldown15(L) 12(M) 10(MH) 8(H) Cable Seated Row15(L) 12(M) 10(MH) 8(H) Face Pull3×15 (M) 21-15-9Leg

UPPER BODYChest Press15(L ) 12(M) 10(MH) 8(H) Lat Pulldown15(L ) 12(M) 10(MH) 8(H) Incline Press“Drop Set” Cable Seated Row“Drop Set” Dumbbell Lateral Raise“Run the Rack” Dumbbell Skull Crusher“Run the Rack” Machine Biceps Curl“Rest Pause Set” Cable Overhead Triceps Extension“Rest Pause Set”“Drop Set”Start with a weight that allows 15-20 reps.Complete as many reps as possible. With

CROSSFITDB Bent Over Row15(L) 12(M) 10(MH) 8(H) For time:50/40 Calorie Assault Bike50 Pull-up50 KB Swing 53/35 ______________________ STRONGFITWeek 3H-Raise3×15 (L) Dumbbell Shoulder Press15(L) 12(M) 10(MH) 8(H) Machine Dip15(L) 12(M) 10(MH) 8(H) EZ Bar Overhead Triceps Extension15(L) 12(M) 10(MH) 8(H) EZ Bar Upright Row15(L) 12(M) 10(MH) 8(H) 3 rounds:No rest between exercises.15 Reverse Grip Triceps Pushdown15

CROSSFITBulgarian Split Squat15(L) 12(M) 10(MH) 8(H)(each leg) AMRAP 15:0019 Wall Ball19/15 Calorie Row ________________ STRONGFITWeek 3Assault Bike:10 Hard:50 Easy:20 Hard:40 Easy:30 Hard:30 Easy:40 Hard:20 Easy:50 Hard:10 Easy Machine Squat10(L) 8(M) 6(H) Hamstring Curl10(L) 8(M) 6(H) Standing Calf Raise20(L) 15(M) 10(H) AMRAP 12:0025 Russian Kettlebell Swing50′ Walking Lunge25 Sit-up __________________ COMPETITORPush Press70% 1×575% 1×580% 1×385% 2×3

CROSSFITPush Press15(L) 12(M) 10(MH) 8(H) 7 rounds for time:7 Burpee Over the Bar7 Deadlift 185/1257 Toes to Bar ______________________ STRONGFITWeek 32 rounds: (light)12 Plate Circle (both directions)12 Plate Side to Side (over and back is one)12 Overhead Triceps Extension Bench Press10(L) 8(M) 6(MH) 4(H) Wide Grip Pulldown10(L) 8(M) 6(MH) 4(H) 3 rounds:No rest between exercises.12

SLEDS4 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 2 rounds:80m Sled Pull Shuttle 135/90(alternate shuttles with a partner) 4 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) 2 rounds:80m Sled Pull Shuttle 135/90(alternate shuttles with a partner) 4 rounds:20m Sled Push Shuttle 180/135(alternate shuttles with a partner) _____________________ WEIGHTLIFTINGSnatchBuild to a Heavy