Skip to main content

Program Week of 250428

AMRAP 25:00 5 pull-ups 10 push-ups 15 air squats 400m run 1:00 rest B.
By
Shawn
Program Week of 250428

Shawn

   •    

Day 1- Monday 250428 250428

A1. Sets 1, 2, 3: 7 barbell bench press at 33x1 tempo @ 80-90% of last week, rest to 1:30 then A2

Sets 4 & 5: 10 bench press at 100% of last week

A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5

Rest an additional 2:00 then B

B. 10 sets

15 sdhp 24/16kg

15 double unders

Day 2- Tuesday 250429

REPEAT WOD 180322

A. 5 x 2:00 workload, rest 2:00 b/t sets

150/100m row sprint

3 50’ shuttle sprints (down & back x 3)

max kb swings until time expires – 24kg/16kg

rest to 24:00 on timer, then B

B. 1 set @ max effort… capped @ 6:00

45 burpee box jumps – 24”/20”

Day 3- Wednesday 250430

REPEAT WOD 180323

A. EMOM 5:00… build bar each set

3 touch-n-go squat cleans – OR – 3 touch-n-go snatches

rest to 10:00 on timer, then B

B. Complete workload for time… barbell load is 100% of “A”

1. 2. 3. 4. 5. 4. 3. 2. 1.

squat clean – OR – snatch

5 bar-facing burpees + 10cals on row/bike/ski @ dots

Day 4- Thursday 250501

Murph Prep Intervals

Murph Saturday 5.24.25

A. AMRAP 25:00

5 pull-ups

10 push-ups

15 air squats

400m run

1:00 rest

B. Yoga for Athletes

Day 5- Friday 250502

A. AMRAP 30:00

18 calories

15 t2b/hkr/ghd

12 deadlifts

9 hang power cleans

6 push jerks

L1- 155/105

L2- 135/95

L3- 95/65

Day 6- Saturday 250503

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250504

See slack and Zen Planner for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

Continue reading

Program Week of 250630
Learn More About

Program Week of 250630

3 Sets for quality 30 sec Inversion hold 30 sec rest 30 sec side bridge left 30 sec side bridge right 1:00 rest Rest an additional 2:00 then B B.

Program Week of 250623
Learn More About

Program Week of 250623

AMRAP 24:00* 25 kbs 2416kg 25 double unders 75 singles 10 lateral bbjo nte 20 10 ohs 9565 500m rowski *5 t2b every 3:00 starting at 0:00 and including minute 24:00 Day 6- Saturday 250628 Community Event Spartan Deka Atlas All participating athletes to use Foundations weights More details coming in an emailposted in slackfacebook Deka Atlas: For Time 30:00 Cap ZONE 1: 20 barbell thrusters ZONE 2: 20 bar facing burpees over the barbell ZONE 3: 20 surrender lunges ZONE 4: 20 db g2oh ZONE 5: 40m dual db bear crawl turn around every 5m ZONE 6: 20 db sit ups ZONE 7: 60m farmers carry turn around every 5m, deadlift every 10m ZONE 8: 20 dual db sh2oh ZONE 9: 100 jump rope singles ZONE 10: 100m atlas shoulder to carry turn around every 5m Day 7- Sunday See slack and Zen Planner for programming 8 - 10 am OLY with endurance finisher 10am CrossFit

Program Week of 250616
Learn More About

Program Week of 250616

For Time 35:00 cap Buy in 400m weighted run vest, medball, sandbag… Then: AMRAP to 20:00 on the clock 6 c2b pull-ups 19 dual db hang squat cleans 3525 11 ring push-ups 63 double unders singles @ 20:00 65 calories for time Juneteenth Inspired WOD 6- June 19- 19th freedom day 11- 11 date of the emancipation proclamation 63- 1863 year of the emancipation proclamation 65- 1865 year of Juneteenth Day 6- Saturday 250621 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250622 Shed

Program Week of 250609
Learn More About

Program Week of 250609

For Time 30-20-10-20-30 Power cleans 9565, 11585, 135105 Calories At - 3 mu -or- 5 c2b -or- 7 pull-ups -or- 9 rr Day 6- Saturday 250614 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250615 See slack and Zen Planner for programming 8:00am OLY 9:00am Endurance 10:00 am CrossFit

Program Week of 250602
Learn More About

Program Week of 250602

10 front rack lunges from the rack, rest to 3:00 then back to A1 x 5 Rest an additional 2:00 then B-D on a continually running clock B.

Program Week of 250526
Learn More About

Program Week of 250526

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run :30 rest Day 3- Wednesday 250528 Repeat 230530 A.