Skip to main content

Programming Week of 240108

For time 40:00 cap 100 calories apparatus is athletes choice AB is recommended 75 Russian kbs 2416kg *50 wallballs 20# 10 14# 9 75 Russian kbs 100 calories same machine as start *5 burpees + 30 du50 singles every stop or drop of the medball Day 6- Saturday 240113 Prep: Coachs choice Open WOD 21.
By
Shawn
Programming Week of 240108

Shawn

   •    

Day 1- Monday 240108

A. Tabata Mash-up

20 sec hollow body rocks

10 sec rest

20 sec double under work

10 sec rest

X 8

Rest 2:00 then 2:00 then B

B. AMRAP 10:00 aerobic flow pace

Moderate load athlete’s choice

TGU to stand

Overhead carry down

TGU to the floor

Repeat other arm

5 50’ shuttle runs

Rest 3:00 then C

C. 5 Rounds for time 90-95% effort

3 t2b

4 hang power snatches 95/65

5 overhead squats

6 calories row or ski

Day 2- Tuesday 240109

Open WOD Repeat

A. 5 sets

20 sec assault bike sprint immediately into recovery box push-up + step-up + squat to 1:30

1:30 rest

Rest an additional 3:00 then B

B. Open WOD 13.2 Repeat

AMRAP 10:00 80-90% effort

5 sh2oh rx 115/75 masters 55+ 95/55

10 deadlifts

15 bjsd 24/20

Day 3- Wednesday 240110

A1. 1.1.1.1 pull-up negatives, rest 10 sec at dots, rest TOM then A2

A2. 30 sec hollow body hold + 30 sec ab-mat sit-ups, rest to 3:00 then back to A1 x 3

Rest an additional 3:00 then B

B. 1 set every 2:30 x 6

3 tng cleans: sets 1-3 power cleans, sets 4-6 squat cleans, build every other set

3 bar facing burpees over the bar

3/5/7 MU/c2b/pull-ups

Day 4- Thursday 240111

Aerobic Intervals & Yoga

A. 4 sets

5:00 work

1:00 rest

Pick a different machine each set

B. Yoga

Day 5- Friday 240112

REPEAT WOD 201202

A. For time 40:00 cap

100 calories (apparatus is athletes choice AB is recommended)

75 Russian kbs 24/16kg

*50 wallballs 20# 10’/ 14# 9’

75 Russian kbs

100 calories same machine as start

*5 burpees + 30 du/50 singles every stop or drop of the medball

Day 6- Saturday 240113

Prep: Coach’s choice

Open WOD 21.1 Repeat

For Time 15:00 cap

3 wall walks

30 double unders

6 wall walks

60 du

9 ww

90 du

15 ww

150 du

21 ww

210 du

Day 7- Sunday 240114

RedShed Rest Day

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.