WOD Wednesday 9/22

Warm Up
coaches choice
+  30 v- ups
Skill - Squats

65% x 5

75% x 5
85% x 5+

WOD:

3 rounds

50 meters OH walking lunges #15/25

50 sit ups (anchor feet or not, your choice)

WOD Tuesday 9/21

Warm up
Run 400m
3x
Plank hold - 1 min
10 lunges
10 back ext
10 GHD sit ups

Strength: Deadlift - using new 1RM and percentages.
65% x 5
75% x 5
85% x 5+

WOD
AMRAP 15
#95/65

7 SDLHP
7Hang Cleans
7 Push press

WOD Monday 9/20

Warm up
CFWU 3x

Starting the 2nd cycle of 5/3/1 strength! Its time to recalculate your numbers. Add five pounds to your 1RMs for cleans and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

iI your old Squat 1 rep max was 200#, add 10#, so now we will used #210 as your 1 rep max.  210 x .9 = 189, and you will use that to calculate 65%, 75% and 85%.

Strength:
Press - using new 1RM and percentages.

65% x 5
75% x 5
85% x 5+

WOD
Row 1000m
30 squats 1.5 body weight
Row 800m
20  squats 1.5 bw
row 600m
10 squats 1.5 bw

Saturday Team WOD

Warm up - coaches choice

WOD
(from Coach Scott at StonewayCrossFit)
In teams of 2, one person working at a time. While one partner is completing the round the other is holding a medicine ball overhead, Complete:

30 Rounds of:
5 burpees

10 medicine ball squats #20/14
5 pull ups

WOD Friday 9/17

Strength

Press
40% x 5
50% x 5

60% x 5

WOD

4 Rounds

20 Wall ball shots

15 OH Squats #95/65

CrossFit Football - Thursday- 9/16

Thursday- 9/16

Warm Up
Row 750M
2x
15 pull ups, 15 squats, 15 push ups

Strength:
Squats
40% x 5
50% x 5
60% x 5

WOD - Complete 6 rounds:

Max Rep Plyo Push Ups
100 yard sprints

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate
*Rest 60 seconds between rounds

WOD Thursday 9/16

Strength

Deadlift
40% x 5
50% x 5
60%  x 5

WOD
GRACE

30 Clean and Jerks #135/95

for time