General Fitness

Monday
Prep work
500m Row/100M Bike/ 400M Run
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
6X4 All at 75-80%
rest 2 min between sets

B.
5 rounds for time
10 Alternating jumping lunges
15 pull ups
5 OHS 115/75
10 min time cap

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
Jackie @ and easy pace
1000M Row
50 barbell thrusters 45lb
30 pull ups
*If attempting this version, pace everything out. (Rest with bar on back, dont drop)

OR

2 rounds at an easy effort
400M Row
20 Barbell thrusters 45
10 pull ups
*Pick the version that you are more likely to go unbroken on.

B.
3X8 Dumbell row (each side) Heavy
Rest 1 min
3X10 Walking weighted lunges (total steps)Heavy
Rest 1 min

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

 

Wednesday
Prep work
500 m row

2 Rds
10 Deadlift
10 Hang power clean
10 Push jerk/2nd round 10 split jerk

WOD
A.
Every 2 min for 12 min
1 Halting clean+Clean+Split jerk
*For this you will pull the bar to your knee and hold for :02 then proceed to clean the rep and reset, clean and jerk.

B.
10 min EMOM
ODD Min-3 Deadlifts 275/205
Even Min-8 Alternating weighted step ups 20/24″ 53/35lb (1KB only)

C.
3-5 min Walk/bike
1 min pretzel stretch each side
1 min sampson stretch each side

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

2 Sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

WOD
A.
Barbell strict press
5,5,5+ @ 75-80% of 1RM
*The last set is a max effort set, capped at 15 reps

B.
For time
3-6 sets of
400M Run+5 burpees
(Goal is to hit the same pace as last week on the intervals)
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
12 min AMRAP
10 HSPU/KB Push press
15 Front squats 95/65
Must alternate each round

B.
3X:30 Superman Hold
3X:30 LHang

Fitness

Monday
Prep work
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
5X5 All at 75%
rest 2 min between sets

B.
3 rounds for time
20 American swings 53/35
10 Toes to bar
5 P. Clean and jerk

*The weight for the CJ goes up each set
For example
Mens Cap 135/165/185
Womens Cap  95/115/135

*18 min Cap

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
5X2:00 Min On 1 min off
Row for distance
*Pace must be repeatable

B.
8 min ARMAP
10 Alternating single DB clean and jerk 75/55
10 Burpees

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

 

Wednesday
Prep work
500 m row

2 Rds
10 Deadlift
10 Hang power clean
10 Push jerk

WOD
A.
Every 2 min for 12 min
1 Halting clean+Split jerk
*For this you will pull the bar to your knee and hold for :01 then proceed to clean the rep and finish the set, Build on each set.

B.
1K Row
100 Double unders
50 Push ups
50 Pull ups
50 Wall ball shots
*17 min cap

C.
1 min pretzel stretch each side
1 min sampson stretch each side

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

2 Sets of 50′
High knees
Butt kickers
Bounding
Walking high kicks
Carioca

WOD
A.
Barbell strict press
3X5 on strict press @ 80% of 1RM
Build on each set

B.
For time
3-6 sets of
400M Run+10 Air squats
(Goal is to hit the same pace as last week on the intervals)
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
5 rounds for time of:
4 Snatch 185/135
6 bar muscle-ups
40-ft. handstand walk

B.
12X:05 Bird dog hold (6 each side)
3X1:00 Hollow snaps

Fitness

Monday
Prep work
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Est. 1 Rm Back squat
*we will be using this for future percentages, record results!

B.
For time:
80 Toes to bar
60 Wall ball shots
40 Burpee box jumps

Or

For time:
50 Knee raises
40 Wall ball shots
30 Burpees
20 Box jumps

For this pick the version that will allow you to keep moving the entire time.

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
5X1:30 Min On 1 min off
Row for distance
*Pace must be repeatable

B.
10 min AMRAP
10 Alternating dumbbell snatch (weight of your choice ie moderate)
30 Double unders

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

Wednesday
Prep work
500 m row

2 Rds
10 Deadlift
10 Hang power clean
10 Push jerk

WOD
A.
Clean grip DL+Hang squat clean+Split jerk
Every 2 min for 12 min (6 sets)
*Each set should get heavier 5 min to warm up before clock starts (after prep work).

B.
10-1 For time
Strict pull ups
HSPU/push ups
*Compare to last weeks results

C.
1 min pretzel stretch each side
1 min sampson stretch each side

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

WOD
A.
Barbell strict press
3X5 on strict press @ 75% of last weeks heaviest press
Build on each set

B.
For time
3-6 sets of
400M Run
Rest 2 min

C.
3-5 min row/bike/walk
1:00 Calf stretch each side

Saturday
Prep work
Team stretch

WOD
A.
6-9-12-9-6 reps for time of:
Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups

B.
12X:05 Bird dog hold (6 each side)
3X1:00 Hollow snaps

Fitness

Monday
Prep work
3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
5X5 Build on each set
*Start at around 50% of your previous 1RM

B.
For time:
40 Wall ball shot
30 American swings 70/53
15 Toes to bar
30 Wall ball shots
20 American swings
10 Toes to bar

C.
400M cool down jog
1 min pigeon stretch each side
1 min pancake stretch

Tuesday
Prep work
3 min row
(1 min slow, 1 min moderate, 1 min fast)
2X:30 KB soleus stretch

WOD
A.
5X1 Min On 1 min off
Row for distance
*Pace must be repeatable, not a crazy pace but something challenging

B.
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

C.
500m row cool down
2X20 reverse toe touch
2X1:00 calf stretch

Wednesday
Prep work
500 m row

2 Rds (15-65lbs)
10 Deadlift
10 Hang power clean
10 Push jerk

WOD
A.
Clean and jerk
7 sets if 1.1
Rest :10 in between each rep
Weight is up to you, weights should be challenging but technically efficient

B.
1-10 For time
Strict pull ups
HSPU/push ups

C.
1 min pretzel stretch each side
1 min sampson stretch each side

Thursday
Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

 

Friday
Prep work
3 min amrap
10 wall ball shots
10 Russian swings
5 push ups

WOD
A.
Barbell strict press
5-5-3-3-1-1
Build on each set

B.
For time
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps

Saturday
Prep work
Team stretch

WOD
A.
Death by Power snatch 115/75

B.
3X1:00 Star plank
3X:30 Hollow rock