The CrossFit Total

Saturday, April 13 2019

WOD: "The CrossFit Total" Benchmark

Recovery: Coaches choice

Half and Half

Friday, April 12 2019

What Zach says about Sports Performance and Golf

WOD: 42 American Swings 53/35, 21 DB Bench Press 50/35, 30 American Swings, 15 Db Bench press, 18 American Swings, 9 DB Bench Press

Strength: Behind the neck Jerk 1RM

Accessory: 4x10 push ups to a board or weight

Recovery: 1x50 laying on side rear delt raises


Thursday, April 11 2019

The Best Filter

WOD: “Grace” 30 Clean and jerks for time 135/95 (compare to 1/15/19) 8 min time cap

Strength: 5x5 box squat @ 70% of 1RM box squat or 1 RM squat

Accessory: 4x20 double kb russian swing

Recovery: 50 calf raises

Grace: Grace30 clean and jerks 135/95 is the prescribed loading - Complete for Time

Death March

Wednesday, April 10 2019

WOD: 4 rounds NFT 1:00 each side single kb front rack marching,20 Kipping swings, 20 DB Death march steps

Gymnastics Prep: 3 rounds 10 hollow rock 10 super man 10 tuck crunches

Recovery: 2k row

Meters n' Thrusters

Tuesday, April 9 2019

Sports Performance works for Swimming? Check it out HERE

WOD: For time: Row 500 meters 21 thrusters 50/35 Row 1,000 meters 15 thrusters 50/35 Row 500 meters 21 thrusters 50/35

Strength: 7x4 DB Floor Press

Accessory: 6x4 barbell supine rows

Recovery: 1x50 “heavy” banded seated rows

Max Box Jump

Monday, April 8 2019

Slow and Steady Wins the Race - Read about Amy's success

WOD: 15 AMRAP, 20 alternating db Snatch 50/35, 12 burpee box jump overs 24/20

Strength: Max box jump (1 step) use foam boxes

Accessory: 3x6 lateral step ups on each leg

Recovery : 25 each leg and direction leg swings

10 Rounds of 5s

Sunday, April 7 2019

WOD: Complete 10 rounds with dumbbells: 5 db deadlifts, 5 db front squats, 5 db push jerks, 5 db hang cleans (increase weight each round, no time limit)

Strength: 3 rep fat bar/axle deadlift or use the trap/hex bar and work up to a heavy triple

Recovery: coaches choice

Cals and Squats

Saturday, April 6 2019

WOD: Complete 3 rounds:30/25 calories on the assault bike and 25 air squats, rest as needed between attempts. Record each round run time

Strength: Work up to heaviest 8 rep Goblet squat (need to complete 20-30 total reps)

Recovery: coaches choice

100 Calories

Friday, April 5 2019

WOD: 100 cal assault bike for time (compare to 1/10/19)

Strength: Weighted pull up work to a heavy single, if no pull ups complete at least 30 ring rows

Accessory: 3 rounds - 4 shoot thrus(push up + Dip) 8 Neutral Grip DB Bench presses - 12 skull crushers - 16 laying on back med ball throws

Recovery: 50 banded tricep extensions


Thursday, April 4 2019

WOD: “Christine” 3 rounds, 500m Row, 12DL’s at body weight, 21 box jumps 20”

Strength: 6x6 barbell lunges(slightly heavier than the previous two weeks)

Accessory: 1x50 feet elevated on two 45# plates glute ham bridges

Recovery: 50 walking lunge steps

Christine: ChristineThree rounds for time of: Row 500 meters 12 Deadlifts: body weight 21 Box jump, 20 inch box