General Fitness

Monday

Prep Work
800M Jog

3 rounds
5 Lat pull ups
5 Jump stars
5 Burpees
:15 Side star plank each side

Warm up movements for workout

WOD
“Murph”

For time
1 mile run
100 Pull ups
200 Push ups
300 Air squats
1 mile run
*Option to use a weighted vest of 20lb

Be smart and have fun with this workout

Cool down walk/jog & mobilize

 

Tuesday

Prep Work
Tabatta jump rope
8X:20 on :10 Off
3 rounds of
5 Snatch grip DL
5 OHS
5 Full snatch

WOD
A.
Power snatch
3-3-3-3-3
Build to a tough 3 rep (Does not have to be touch n go

B.
15 min to work on Turkish get ups
-work on building to a 3 rep on each side

C.
3-5 min cools down jog/row+ 5 min of foam rolling where ever you feel needed

Wednesday
Prep Work
400m Jog/500m Row/1K bike
2X10 Strict dumbbell press each side
2X10 Wall ball shot
2X15′ OVHD Walking lunge
2X5 Strict pull up

WOD
For time
100-ft. dumbbell overhead walking lunge 50/35
100 double-unders
50 wall-ball shots  20/14
10 Rope climb or 30 Strict pull ups
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
16 min Time cap

2X1:00 Calf Stretch
2X1:00 Table top stretch
2X1:00 Couch stretch

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
5 push ups
10 Beat swings

WOD
A.
Establish a heavy 1RM Back squat
20 min cap

B.
3 rounds for time
10 DB KB Long cycle 53/35
50 Double unders

C.
3X10 Lateral Hip lifts
3X:30 Hollow hold

Saturday
Prep work
Team stretch

500m Row
3 rounds
50′ Bear crawl
50′ Broad jump

5-10 min of warming up movements, make sure you are good and warmed up for this. Do not go at this workout cold
WOD
A.
For time
30/25 Cal bike
20 Burpee box jump/or step ups
10 Squat clean 205/145

B.
1 mile jog cool down
Mobility of your choice

tune in to to watch the 2017 CrossFit Games
https://games.crossfit.com/

 

 

General Fitness Friday+Sat

Friday

Prep work
400M Run

5 Rounds
5 Air squats
:10 Hang from bar/rings
5 Hang power clean

Warm up movements for workout

WOD
A.
3 rounds for time
50 Air squats
7 Muscle ups (10 C2B+10 Push ups)
10 Hang power clean 135/95

B.
800M cool down jog

 

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
20 Min AMRAP
10 Single KB DL (Heavy)
10 Burpees
10 Box step ups 24/20″
12 Single KB DL
12 Burpees
12 Box step ups
Etc…
Switch hands on the deadlift when ever needed, rotate partners as needed as well.

B.
:30 Max cal sprint on bike. Only 1 set ūüôā

 

General Fitness

Tuesday
Prep Work

3 min Single skip jump rope

2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca

5 min additional warmup

WOD
A.
1 Mile run
Rest 5 min
2K Row
Each one should be at a high level of intensity

B.
2X1:00 Calf stretch
2X1:00 Hamstring stretch-Elevated foot

 

Wednesday
Prep Work
3 min AMRAP
50′ Bear crawl
50′ Lunge
10 Reverse snow angels

Split jerk foot work 5 min

WOD
A.
Split Jerk
15 min to build to a heavy 1 rep

B.
21-15-9 For time
KB Thrusters 53/35
Kipping pull ups

C.
2X1:00 R+L
Couch stretch
Table top stretch
Banded Lat stretch

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

General Fitness monday

Monday
Prep work
500m Row/1000M Bike/ 400M Run

3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
5-4-3-2-1
Build up to 95% for the last set
10 min cap

B.
20 min AMRAP at a moderate pace
60M Single bell OVHD Carry (53/35)
10 Strict pull up
15 Push ups

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

 

General Fitness

Monday
Prep work
500m Row/1000M Bike/ 400M Run

3 min amrap
10 air squats
5 push ups
10 beat swings

WOD
A.
Back squat
10X1@ 90-95%
rest 1-2 min between sets
20 min Cap

B.
5 rounds for time
5 Man makers (push up,Row R+L,Power clean)
20 Situps
50 Double unders

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

Tuesday
Prep work
3 min row
50′ Inch worm push up
50′ Walking High kicks

2X50′
High knees
Butt Kickers
Bounding
Walking high kicks
carioca

WOD
A.
25 min AMRAP
800M Run
1000M Row
30 Burpees

*Goal for this workout should be to find a sustainable pace at a high level of intensity.

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

 

Wednesday
Prep work
3 rounds of
50′ Bear crawl
10 Air squats
50′ Broad jump
10 Beat swings

WOD
A.
21-15-9
Dumbbell power snatch 75/50
Push ups/Ring dips

B.
Airdyne
3X15/12 Cal sprint
Rest as needed between sets

C.
3-5 min cool down
2X:30 Elbow to the wall tricep stretch
2X:30 Banded pec stretch

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
4 min amrap
10 wall ball shots
10 Russian swings
5 push ups

2X:30 Banded Lat stretch
2X10 reps shin box

A.
18 min AMRAP
400M Run
20 Toes to bar
10 Dumbbell OHS 50/35

B.
Foam roll
-Lats
-Glutes
-T-spine

WOD
Saturday

Prep work
Team stretch

WOD
A.

‚ÄúPANIC BREATHING‚ÄĚ

The team will perform a 5-1 row.

Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to

be performed at¬†MAX¬†intensity. While one partner is rowing, the other will be¬†‚Äúresting.‚ÄĚ

The¬†‚Äúrest‚Ä̬†is completed with two kettlebells in the¬†rack*¬†position (53/35). The¬†‚Äúresting‚Ä̬†partner will rack the bells at the beginning of

their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty

B.
1 Mile Run at 70% effort

 

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
8X2 All at 85-90%
rest 1-2 min between sets
20 min Cap

B.
For time
5-1
Thrusters 185/135
Wall walks
Burpee

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

Tuesday
Prep work
3 min row
50′ Inch worm push up
50′ Walking High kicks

WOD
A.
12 min AMRAP
400M Row
10 Burpees
Rest 1 min
*Goal is to hit the same pace on each round

B.
3X8 Dumbell row (each side) Heavy
Rest 1 min
3X10-20 Push ups
Rest 1 min

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

 

Wednesday
Prep work
3 rounds of
50′ Bear crawl
10 Air squats
50′ Broad jump
10 Beat swings

WOD
A.
7 Rounds for time
7 Handstand Pushups/Seated strict press
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (225/145)
7 Burpees
7 KB Swings (70/52)
7 Pullups

B.
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
4 min amrap
10 wall ball shots
10 Russian swings
5 push ups

WOD
For the one and only “Joseph Marie Avila”
A.
0-10 min
-10:00 EMOM to build to a heavy Snatch max

10-20 min
-10:00 AMRAP
200M Run
5 Squat cleans 185/135

20-25min
-5:00 AMRAP
10 Triple unders/30 Double unders/90 Singles
3 Muscle ups/10 C2B/15 Ring rows

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

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2
*Each partner has to do all sets
12-1
Wall ball shot
Burpees
+60M Suitcase carry 70/53

B.
Team 200 Calorie Row-Optional
Teams of 2-4

C.
Mobility

Alex testing

3 min Bike at 70% effort
:20 bike @ 50%
:20 bike @ 80%
:20 bike @ 99%
rest as needed
Then get your squatters warmed up

A.
Max Back squat on Tempo
41X1
15 min to est.

Rest 5 min

B.
Max reps at 80% of established rep

Rest At least 10 min

Warm up shoulders

C.
3 min Each exercise
Start with a MAX Unbroken set
-Max remaining reps in left over time
3:00 Pull ups
2:00 Rest
3:00 HSPU
2:00 Rest
3:00 Bar Muscle ups
2:00 Rest
3X:45 row :15 rest (Total M Including rollover) The max set on the front end of each set should limit your overall set size but I still want to see you push.

Rest 20-30:00

D.
10 min Max Calorie Bike
Yes…This should suck BUTTTTTT It should be performed at the same pace the whole time.