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Program Week of 250505

EMOM 30:00 Min1: max burpees Min 2: Rest Min 3: max med ball step ups nte 24, 20# Min 4: rest Min 5: max barbell hang clean & jerks 7555 Min 6: Rest Min 7: max calories Min 8 Rest Min 9: max t2bghdsit-ups Min 10: rest Day 6- Saturday 250510 Coachs choice Classes 7, 8, &9am Day 7- Sunday 250511 Happy Birthday Coach Dan!
By
Shawn
Program Week of 250505

Shawn

   •    

Day 1- Monday 250505

A1. Sets 1 & 2: 7 barbell bench press at 33x1 tempo @ same or 10% more of last week, rest to 1:30 then A2

Sets 3, 4, 5: 10 bench press at 100% of set 2

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. AMRAP 8:00

10 Medball cleans

20 Medball sit-ups

30 Double unders (3x singles)

Day 2- Tuesday 250506

A. 1 set every 1:30 x 3

3 deadlifts (building to B weight)

3 bar facing burpees

Rest to 10:00 then B
B. 1 set every 4:00 x 5

10 deadlifts 155/115

15 wall balls 20#,10’/14#, 9’

200m run

Day 3- Wednesday 250507

A1. 10 alt strict db curls, rest tom then A2

A2. 3-5 wall climbs, rest to 3:00 then back to A1 x 5

Rest to 15:00 then B

B. AMRAP 6:00

6 alt single arm devil’s press 50/35

3 burpee box jumps 24/20

Rest 3:00 then C

C. AMRAP 6:00

12 alt db power snatches 50/35

7 box jump overs 24/20”

Day 4- Thursday 250508

Happy Birthday Coach Lily!

Murph Prep!

A. AMRAP 25:00

7 pull-ups

13 push-ups

17 air squats

500m run

1:00 rest

B. Yoga for Athletes

Day 5- Friday 250509

A. EMOM 30:00

Min1: max burpees

Min 2: Rest

Min 3: max med ball step ups nte 24”, 20#

Min 4: rest

Min 5: max barbell hang clean & jerks 75/55

Min 6: Rest

Min 7: max calories

Min 8 Rest

Min 9: max t2b/ghd/sit-ups

Min 10: rest

Day 6- Saturday 250510

Coach’s choice

Classes 7, 8, &9am

Day 7- Sunday 250511

Happy Birthday Coach Dan!

Happy Mother’s Day!

See Slack for programming

8:00am OLY

9:00am Endurance

10:00 am CrossFit Kids

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Program Week of 250630
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Program Week of 250630

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Program Week of 250623
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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
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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

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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

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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.

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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.