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Programming Week of 240624

AMRAP 25:00 Distance + rest rest time = half of work time from A Day 5- Friday 240628 WORLD PRIDE DAY Partner WOD for Time 200 double under 600 singles 100 wallballls 80 GHD or med ball sit-ups 60 alt db hang clean & jerks 40 pull-ups 20 box jump step downs 10 wall climbs Starts with a partner 200m run 200m partner run after each movement is completed including after the wall climbs Partners split each workload evenly One partner working at a time Both partners must be back from the run before work can resume on the chipper Day 6- Saturday 240629 Coachs Choice Classes 7 & 8am 9am CrossFit Kids Day 7- Sunday 240630 RedShed Rest
By
Shawn
Programming Week of 240624

Shawn

   •    

Day 1- Monday 240624

A. A MRAP 8:00

1 burpee

*2 box step ups (L1 16”, L2 20”, L3 24”)

increase step-ups by 2 each round

Rest 2:00 then B

B. AMRAP 8:00

2 plate ground to overhead

*2 plate presses (L1 25/15, L2 25/35, L3 45/35)

increase presses by 2 each round

Rest 2:00 then C

C. AMRAP 8:00

3 hanging abs (L1 toes to rig, L2 hanging knee raises, L3 knees to elbow)

*2 air squats

increase air squats by 2 each round

Day 2- Tuesday 240625

A. Squat Snatches 5x3

life every 3:00 and build

Rest to 18:00 then B

B. Summer Gymnastics Goal work

Every 2:00 starting at 0:00 7-10 reps of SGG

max distance in time remaining

Day 3- Wednesday 240626

A. For Time DBs nte 40/30, same DBs for all movements

10.9.8.7.6.5.4.3.2.1.

Burpee deadlifts

Hang clean & jerks

even: alt db hang clean & jerk

odd: dual db hang clean & jerks

At each (.) 30 double unders

Day 4- Thursday 240627

Choose a different apparatus from last week

A. Choose apparatus/distance

Bike 1000m - Row/Ski 500m - Run 400m

Go distance for time

Rest to 5:00 then B

B. AMRAP 25:00

Distance + rest (rest time = half of work time from A)

Day 5- Friday 240628

WORLD PRIDE DAY

Partner WOD for Time

200 double under (600 singles)

100 wallballls

80 GHD or med ball sit-ups

60 alt db hang clean & jerks

40 pull-ups

20 box jump step downs

10 wall climbs

Starts with a partner 200m run

200m partner run after each movement is completed including after the wall climbs

Partners split each workload evenly

One partner working at a time

Both partners must be back from the run before work can resume on the chipper

Day 6- Saturday 240629

Coach’s Choice

Classes 7 & 8am

9am CrossFit Kids

Day 7- Sunday 240630

RedShed Rest Day

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Program Week of 250630
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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
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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

Program Week of 250609
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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

Program Week of 250602
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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.

Program Week of 250526
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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.