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

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