Wed/th/fri/sat

Saturday
Prep Work
Team stretch

WOD
2 min Max effort on a certain exercise
Rest as needed
every rep that you get on that exercise will result in 1 less rep on 200 wall ball shots for time.
Rest as needed
with your partner, max weight moved in 4 minutes (Ground to shoulder)

FRIDAY

Prep Work
3 min Row
2X6 Drinking birds
2X6 Leg pumps

WOD
A.
2X500M Row
3 min rest in between, take these at 90% effort
12 min cap

B.
12 min AMRAP
5 Power clean 195/135
7 Burpees over the bar
9 Pull ups

C.

2X1 Pretzel stretch
2X1 min Prayer stretch
1X1 Table top stretch


Thursday

20 min AMRAP at an easy pace
500M Row
1000M bike
100′ Bear crawl
6 Turkish get ups a side 35/18

-OR-

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at –2209 W Nob Hill Blvd, Yakima, WA 98902
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

Wednesday
Prep Work

3 min run/row/airdyne
2X 10 each
Goblet squats
Pass throughs

WOD
A.
Every 2 min for 12 min
3 position snatch
-High hang+above the knee+from ground
*Each snatch will be a full squat

B.
Every 2 min for 10 min
2 strict press+3 push press
(challenging weight, something heavier than last week)

C.
3X14 Pistols

D.
2X50′ Inch worm push up

Gen Fit Tuesday 8/15/17

Prep Work

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

2-5 min of Either Mobility or practice run

WOD
A.
Banded partner sprints
10 Min EMOM 30M Sprint

B.

16 min AMRAP
400M Run
10 DB KB Russian swings 53/35’s
Rest :30 min

C.
2 Sets
1 Min Side plank each side
1 Min Calf Stretch
1 min Pancake stretch

Cool Down

Mobility
Post results

Monday 8/14/17

Prep Work
3 min row on calories
2X10 Goblet squat
2X50′ Broad jump
2X:30 Soleus stretch

WOD
A.
Build Up to a heavy 3 rep on Back squat
12 min cap

B.
10-1
Toes to bar (modify to situps today if full range cannot be completed)
Burpees
*This should be a 100% effort workout, go fast.

C.
2X1 Min Each side
Table top
Couch stretch
Pike Stretch

Cool Down
Mobility
Post results

Monday

Prep Work
3 min row on calories
2X50′ Broad jump
2X:30 Soleus stretch

WOD
A.
Build Up to a heavy 5 rep on Back squat
12 min cap

B.
7 Min Clock
60M/50F Wall ball shots
Max calorie row in remaining time

C.
2X1 Min Each side
Table top
Couch stretch

Tuesday

Prep Work

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

2-5 min of Either Mobility or practice run

WOD

A.
8X 30M Banded resisted sprints
Starting on the green line run to the far side of the parking lot with a partner set up behind with a band around your waist. Remember for the partner resisting the runner that you are only trying to slow them down not stop them.
10 min cap

B.

10 min AMRAP
60M Suitcase carry 70/53
10 Chest to bar pull up
200M Run
30 Double unders

C.
2 Sets
1 Min Side plank each side
1 Min Calf Stretch
1 min Pancake stretch

Wednesday
Prep Work
3 min run/row/airdyne
2X 10 each
Goblet squats
Pass throughs

WOD
A.

Every 2 min for 12 min (6 Sets)
High Hang Snatch pull+Mid thigh Snatch pull+Mid thigh power snatch

B.
Strict press
Every 2 min for 10 Min
2 reps, pick a weight around 80-90% of last weeks max

C.
3X12 “Pistols”

D.
10 Inch worm push ups W/:05 hold at the top position-Try and walk those feet in a little bit closer

Thursday

15 min AMRAP at an easy pace
500M Row
1000M bike
1:00 Hollow hold

-OR-

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 Row
2X6 Drinking birds
2X6 Leg pumps

WOD
A.
10 Min EMOM
Odd Min-10 Heavy goblet squats
Even Min- 10 Heavy KB Stiff legged Deadlifts

Rest 5 min

B.
9Min Clock
4 Rounds of
10 Toes to bar
20 Weighted step ups 24/20″ & 35lb/25lb
After finishing the last step up Max Muscle ups in remaining time
or Chest to bar Pull up

C.
2X1 Pretzel stretch
2X1 min Prayer stretch
1X1 Table top stretch

Saturday
4 year anniversary hike!!!

Gen Fit

Monday

Prep work
400M Run
2X:30 each
table top stretch-On the box
couch stretch

WOD
A.
10 min to build a “heavy” complex
Barbell power clean+2 Reverse lunges (1R+1L)+2 Front squats

B.
3 rounds for time
100 Double unders
10 Clean and jerk 135/95

C.
2X
1:00 Pike stretch
1:00 KB Soleus stretch each side-Weight on top of knee

 

Tuesday

Prep Work
400M Run
2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca
+
Warm up movements

WOD
A.
5X 30M Banded resisted sprints
Starting on the green line run to the far side of the parking lot with a partner set up behind with a band around your waist. Remember for the partner resisting the runner that you are only trying to slow them down not stop them.
12 min cap

B.
16 min AMRAP
400M Run
10 Toes to bar
Rest 1-2 min

C.
2 Sets
1 Min Hollow rock
1 Min Banded Calf smash (1:00R+1:00L)
:30 Beat swings
1 min Pancake stretch

 

Wednesday

3 min run/row/bike
2X 10 each
Goblet squats
Pass throughs

WOD
A.

Every 2 min for 12 min (6 Sets)
Power clean+Hang power clean+Push jerk+split jerk

B.
Strict press
Est a heavy 1RM

C.
3X10 Pistols or single leg box squat

D.
10 Inch worm push ups W/:05 hold at the top position-Try and walk those feet in a little bit closer

 

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 Row
2X6 Drinking birds
2X6 Leg pumps

WOD
A.
10 Min EMOM
8 Goblet squats
12 Single leg Dumbbell RDL (challenging weight 6R/6L)

Rest 5 min

B.
10 Min AMRAP
12 OVHD Plate lunges 45/35
8 HSPU (Modify to a seated dumbbell press)
200M Run

C.
2X1 Min Barbell Quad Smash
2X1 min Prayer stretch
1X1 Table top stretch

Cool down
Mobility
post results

Saturday

Prep Work

Team stretch

WOD
10 min warmup of your choice

A.
Teams of 2
400M Waiters walk 53/35
50 Wall ball shots
50 Burpees
400M Farmers carry  53/35

B.
Mobility of your choice

General Fitness

Monday

Prep work
400M Run
2X:30 each
table top stretch-On the box
couch stretch

WOD
A.
Front squat 5-8 sets of 1.1
rest :10 In between sets
12 min cap

B.
For time
As many American swings as possible in 6:00 Must finish with a 400M Run
(Make sure you leave yourself enough time to finish the run)
Example 75 Swings+400M Run
Cap 53/35

C.
2X
:30 Dead hang from bar
1:00 Butterfly stretch-add weight if possible
1:00 Pancake stretch

 

Tuesday

Prep Work
500M Row
25′ Inchworm push up
2X10 each
Lat pull up
Scap push up
Cossack squats
+
Warm up movements

A.

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Burpee
Rest 1 minute
Tabata Sit-up

8X:20 on :10 Off

B.
3 sets of
1:00 Bike-easy
:30 Hollow hold
:30 Superman hold

 

Wednesday

Prep Work
2 rounds
10 Barbell power clean
5 burpees
10 Wall ball shots

WOD
A.
“The chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

B.
3X1:00 each
Elbow to wall tricep stretch
Banded couch stretch
Figure 4 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
500M Row
3 rounds
10 PVC pass throughs
:30 Couch stretch
5 Max height vertical jump

WOD

A.
Split jerk
10 min Tech work

B.
5 rounds for time
5 shoulder to OVHD 185/135
10 Burpees

C.
ACC work
3X10 Banded pull aparts
3X20 clamshells
3X :30 Lat stretch

 

Saturday

Prep Work

Team stretch

WOD
10 min warmup of your choice

A.
20 min cap
Team of 2
500′ Weighted walking lunge  50/35 (only 1 weight)
100 HSPU or 100 Dumbell push press 50/35
100 Toes to bar or V ups
400M Run-each

B.
Mobility of your choice

Monday-Saturday

Monday

Prep work
400M Run
2X:30 each
table top stretch-On the box
couch stretch

WOD
A.
Tempo front squat
7X3 @ (41X3)
All between 60-85%

B.
For time
50 jumping alternating lunges, 50 steps
50 pull-ups
50 db push press 50/35’s
50 russian swings 70/53
50 burpees

C.
400M cool down
2X
:30 Dead hang from bar
1:00 Butterfly stretch-add weight if possible

 

Tuesday

Prep Work
3 rounds of
200M Run
10 Beat swings
10 Hang squat clean
5 burpee broad jumps
+
Warm up movements

A.
20 min AMRAP
400M Run
21 squat cleans 95/65
21 pushups
400M Run
15 squat clean 115/75
15 pushups
400M Run
9 squat clean 135/95
9 pushups
400M Run
Max distance row/bike in remaining time

B.
Cool down your choice

 

Wednesday

Prep Work
2 rounds
10 PVC Pass throughs
10 Heavier Russian swings
10 Split jerk

WOD
A.
Clean TNG 3 rep
10 min to build up to a heavy 3 rep-MUST Hold onto the bar, can be squat or power or split
Rest 5 min

“Grace”
30″ Clean and jerk @ 135/95

B.
3X1:00 each
Elbow to wall tricep stretch
Banded couch stretch
Figure 4 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
500M Row
3 rounds
10 PVC Good mornings
10 American swings
4-6 Walking Sampson stretch

WOD
A.
Deadlift Est 1RM

B.
For time
3 min AMRAP
10 DB Snatch 50/35
5 Burpee jump over DB

Rest 4 min After then repeat

C.
ACC work
3X10 Banded pull aparts
3X20 clamshells
3X 1:00 Dead hang from bar-Stay active

 

Saturday

Prep Work

Team stretch

WOD
10 min warmup of your choice

A.
Teams Angie

100 pull-ups
100 push-ups
100 sit-ups
100 squats

B.
6 sled push with your teammate
Men/90lb
Women/50lb

C.
Mobility of your choice