2016.12.03

Iron League Fitness – CrossFit

Warm-up

500m Row

Stretch out and get your station ready!

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Back extensions or deadlifts 75/55

12/02/2016


Iron League Fitness – CrossFit

Warm-up

2 Rounds

Squat with band abduction x10

Single leg deadlift 10 each leg

Reverse lunge and reach 5 each leg (use pvc and slider)

Bat wing row x10 4 count hold

Single arm push up with slider 5 each side

YTWA’s x6

WOD

Metcon (Time)

“Air Force”

For Time-

20 Thrusters 95/65

20 Sumo deadlift high pulls 95/65

20 Push jerks 95/65

20 Overhead squats 95/65

20 Front squats 95/65

Complete 4 burpees at the beginning of each minute including the start of the WOD

12.2.16 Ladies Class

Iron League Fitness – Ladies Class

Warm-up

500 m row

Warm up:

2 rounds

10 Glute bridges

10 Bird dogs

20 sec. Hardstyle Plank

10 ea. side Thoracic spinal twist

Foam roll thoracic spine

10 Halos

8 Seesaw presses

WOD

Strength

Kettlebell military press

WOD

Metcon (AMRAP – Reps)

20 min. AMRAP

Sled push d/b

10 thrusters (65#)

1 min. Airdyne

10 hardstyle KB swings (20 kg)

1 min. Ski erg

10 push ups

12/01/2016

Iron League Fitness – CrossFit

Warm-up

500m Row + Coach Led

Strength

Hang Snatch (4×3)

Full Squat!

65, 65, 70, 70%

Rest 90 seconds between sets

Metcon (No Measure)

3 Rounds

5-15 Strict pull ups

15 BTN Press
90 Sec rest

WOD

Metcon (Time)

Dianeabeth

21-15-9

Deadlift 225/155

Ring dips

11/29/2016

Brickwall CrossFit South – CrossFit

Warm-up

Coach Led

Strength

Clean Pull (5×2)

90, 100, 105, 110, 110% of Clean 1RM

Rest 90 seconds between sets

Front Squat (4,3,2,2,1)

4 at 80%, 3 at 85%, 2 at 87%, 2 at 92%, 1 at 97%

Rest 2:30 between sets

WOD

: Metcon (Time)

For Time:

2000m Row

50 Alternating pistol squats

30 Hang cleans @70% of Clean 1RM

** Don’t go over 225/165 **

11.28.16 Ladies Class


Brickwall CrossFit South – Ladies Class

Warm-up

2 rounds:

250 m row

1 min. Assault bike

1 min. Ski erg

then…

3 rounds:

10 Bicep curls

10 Triceps Ext.

10 Dumbbell bench press

10 Renegade rows

Strength

Floor Press (5 x 5)

WOD

Metcon (Time)

5 rounds:

Sled push d/b

10 Push ups

8 KB FS (16 kg)

10 Pull ups
25 min. Time cap

11/28/2016


Brickwall CrossFit South – CrossFit

Warm-up

2 rounds

Egytians x20

Seesaw press x8

Double kb OH walk x 1

Face pulls x 15

Dumbell Hang snatch 2 on each arm

Strength

Metcon (Weight)

5 rounds

Close grip bench x 2 @90%

Chin ups x 3 as heavy as possible

rest 2 minutes between rounds

WOD

Metcon (Time)

5 rounds

Muscle ups x 5 can be ring or bar (progressions chest to bar pull ups 1 to 1, jumping muscle ups, etc all 1 to 1

Handstand walk (length of gym and back) progression handstand hold 45 seconds

2016.27.11


Brickwall CrossFit South – CrossFit

Warm-up

Foam roll and stretch quads if worked out yesterday

3 Rounds

5 Pause Goblet Squat

5 Scap Pulls

30 sec Handstand Hold

Sled push

Metcon

Metcon (Time)

4 Rounds

.4 Miles on Bike

10 Pull Ups

10 Swings

10 Burpee Broad Jump

2916.11.26


Brickwall CrossFit South – CrossFit

Warm-up

Weightlifting

Bear Complex (4×3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
60% of Push Press

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

11/25/2016


Brickwall CrossFit South – CrossFit

Warm-up

Coach led

Strength

Deadlift (3×5 @70% of 1rm)

Between each set perform a set of 5-12 strict pull ups, rest 2 minutes after each set.

WOD

Metcon (Calories)

5 rounds

5 squat cleans@65% of 1rm

1 minute max row,bike or ski

1 minute rest