General Fitness

Monday

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

WOD
A.
Tempo front squat
6X4 reps on a tempo of (32X1)
All between 50-75%

B.
5 min AMRAP the rest 2 min, Repeat
3 PC 135/95
6 Push ups
9 Air squats

C.
400M cool down
2X
:30 Dead hang from bar
1:00 Butterfly stretch

 

Tuesday

Prep Work
3 rounds of
10 air squats
10 Barbell strict press
5 burpee broad jumps

A.
Fight Gone Bad!

Three rounds of:
Wall-ball, 20/14
KB Swings 53/35
Box Jump, 20″
Push-press, 75/55
Row (Calories)
Rest 1 min

B.
Cool down your choice

 

Wednesday

Prep Work
2 rounds
10 PVC Pass throughs
10 Heavier Russian swings
10 PVC Snatch balance

WOD
A.
Snatch 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

“Isabel”
30 Snatches for time 135/95

B.
3X1:00 each
Elbow to wall tricep stretch
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 roudns
10 PVC Good mornings
10 American swings
4-6 Walking Sampson stretch

WOD
A.
Deadlift
8X2
*Not a 2 rep max but try and get 4-6 sets of the 8 total at a high percentage.
15 min cap

B.
10-1
C2B pull ups
Burpee+1 extra push up

C.
ACC work
3X10 Banded pull aparts
3X50′ Walking lunge w/weight of your choice
3X 1:00 Dead hang from bar-Stay active

 

Saturday

Prep Work

Team stretch

WOD
10 min warmup of your choice

Teams of 2

Complete as many rounds as possible in 20 minutes of:
5 clean and jerk 185/135
10 toes-to-bars
Switch partners

B.
Mobility of your choice

 

Friday/Sat

Friday
Prep work
500M Row
2 rounds
10 KB Swings
10 Drinking Birds
10 Leg pumps

 

WOD
A.
Deadlift
7X3
*Build to a heavy 3 rep, not a max
15 min

B.
In 5 Min
2-4-6-8-10-12.. etc
Alternating jumping lunges (each lunge counts as 1 rep
Push ups

Rest 5 min then

In 5 min
2-4-6-8-10-12..etc
Wall ball shots
Pull ups

C.
Mobility
of your choice

Saturday
Prep work
Team stretch

WOD
A.
Teams of 2-3
Est a max clean/PC/split clean your choice
0-10:00
Est a max Shoulder to OVHD
10-20:00

B.
Max calorie row in :30 each-Teams of 2-3

Monday

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

WOD
A.
Front squat 1-1/4 or Front squat
8X2
15 min time cap (perfect form focus on speed out of the bottom)

B.
10 min amrap
5 Power snatch 135/95
10 Burpee over the bar

C.
400M cool down
2X
:30 Dead hang from bar
1:00 Butterfly stretch

 

Tuesday
Happy Birthday to the United States of America!

Prep Work
Teams stretch

A.
Team workout
“1776”
17 Power cleans
76 Air squats
After each round do a sled push 60M

40 min AMRAP

B.
Cool down your choice

 

Wednesday

Prep Work
2X50′
High knees
Butt kickers
Bounding
walking High kicks
Carioca
+
200M Run

WOD
A.
20 Min AMRAP
Run 400M
rest 1 min
Row 500M
rest 1 min
Work at a manageable pace

B.
3X1:00 each
Calf stretch
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

Wednesday/Thursday/Friday/Sat

Prep Work
3 min AMRAP
10 wall ball shots
5 burpees
10 Beat swings

WOD
A.
8X1 Split snatch
*New movement, have some fun with it

B.
Reverse “Annie”
10-20-30-40-50 For time
Double unders
Situps

C.
3 min cool down on the bike

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
2X10 KB Swings
2X10 Drinking birds
2X10 Leg pumps

WOD
A.
Deadlift
6X4
15 min cap, build to a tough set (not a max)

B.
3 rounds for time:
15 cal row
12 KB Long cycle 53/35
9 burpees

C.
2X of each
50′ inchworm push up
50′ Crab walk

Saturday
Prep Work
Team stretch

WOD
A.
Teams of 2
For time:
50 Burpees over your partner (one partner holds plank from elbows)
50 Toes to bar
50 Wall ball shots 20/14lb-12/10′ Target
25 Burpees over your parnter
25 Toes to bar
25 Wall ball shots

B.
Establish 1 set of max push ups

Tuesday

Prep Work
3 rounds
50′ Bear crawl
50′ Burpee broad jump

2X10 PVC Pass throughs

WOD
A.
Bench press
5-5-3-3-1-1
Rest 1-2 min between sets

B.
KB Windmill
5X3 each side
Rest 1 min

Strict pull ups
5X5-10
Rest 1 min

Alternate back and forth between windmills and pull ups

C.
1:00 Bike @ 85% effort for calories

 

Monday 6/26/17

Prep Work
400M Run
2X:30 table top stretch
2X:30 couch stretch

WOD
A.
Front squat 1-1/4 or Front squat
10X1
15 min time cap (perfect form focus on speed out of the bottom)

B.
30-20-10 for time
American swings 70/53
Burpees

C.
2X1:00 Each side
Banded lat stretch
Sampson stretch

Saturday

Prep Work
Team stretch

WOD
A.
Team wod

While one partner is working the other is hanging from the bar, work can only be done when the partner is off the ground.
50 calorie row
40 Wall balls
15 burpees
Each partner must do a full round

B.
1 mile run as a team

C.
Mobility