Sunday Jan 31st

– Midday 3.0 from 10:30am-2:00pm
– CrossFit Footballl Total is from 1:00pm-4:00pm, Must be signed up to take part.

WOD

2 rounds for time:
20 Muscle Ups
7 Rope Climbs

*Pack
4 rounds
5 Muscle Ups or 10 Rings Dips
3 Rope Climbs
*Pup
4 rounds
10 P-Bar Dips or Push Ups
1 Rope Climb or Rope Climb Progression

Strength

L1: Class Warm-up.
A. 6 sets of:
Push Press + Push Jerk
Set 1 x 3+3 @ 5 RPE
Set 2 x 2+2 @ 6 RPE
Set 3 x 1+1 @ 7 RPE
Set 4 x 3+3 @ 6 RPE
Set 5 x 2+2 @ 7 RPE
Set 6 x 1+1 @ 8 RPE

B. 4 rounds for time:
15 Rings Dips
2 Rope Climbs

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Set 1 @ 75% x 1+1
*Set 2-3 @ 80% x 1+1
*Sets 4-5 @ 85% x 1+1
*If things are looking good, get after it!

B. 3 sets of:
3s Pause Back Sq + Back Squat
Rest 2-3 minutes
* 75% x 1+1

C. 4 sets of:
Hang Clean Pull (BTK) x 2
Rest 2 minutes
*Set 1 @ 90% of 1RM Clean
*Set 2-3 @ 95%

D. Complete 3 sets of:
100m KB Front Rack(1.5/1pd)
15 Back Extensions (Controlled)
200m BWD Sled Walk (135/90)

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Set 1 @ 75% x 2+1
*Set 2-3 @ 80% x 1+1
*Sets 4-6 @ 85%+ x 1+1
*If things are looking good, get after it!

B. 4 sets of:
3s Pause Back Sq + Back Squat
Rest 2-3 minutes
* 80% x 1+1

C. 4 sets of:
Hang Clean Pull (BTK) x 2
Rest 2 minutes
*Set 1 @ 95% of 1RM Clean
*Set 2-3 @ 100%

D. Complete 3 sets of:
100m KB Front Rack (2/1.5pd)
15 Back Extensions (Controlled)
200m BWD Sled Walk (135/90)

2-A-DAY

For time:
50.40.30.20.10
Cal Row
Burpees

L2&L3

Saturday Jan 30th

– Midday 3.0 from 9:00am-11:30am
– #CDP with Sean & Sully from 11:30am-1:00pm
– Powerlifting with Sean from 2:00pm-4:00pm

WOD

Deadlift
3-3-3-3-3

A. 2 sets of:
Deadlift x 7 reps @ 40-50%
B. 2 sets of:
Deadlift x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +
* Pack – 5 sets x 3 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
30.20.10.20.30
Dbl-Unders
*4 Rolling Burpees b/t

Strength
* If you are doing the Football total tomorrow, today is a Rest Day for you!

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
2 Power Clean + HPC
* 70% of 1RM
* 3s pause in the catch on the HPC

B. EMOM x 6 minutes
P.Press + P.Jerk + Split Jerk
* 75% of 1RM P.Press
* Use Racks

C. For time:
9.12.15.12.9
TTB
Box Jump Overs (24/20″)
*10 Wall Balls between (20/14)

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
2 Power Clean + 2 HPC
* 75% of 1RM
* 3s pause in the catch on the last HPC

B. EMOM x 8 minutes
P.Press + 2 P.Jerk + Split Jerk
* 75% of 1RM P.Press
* Use Racks

C. For time:
9.12.15.12.9
TTB
Box Jump Overs (30/24″)
*10 Wall Balls between (30/20)

2-A-DAY

#CDP

Friday Jan 29th

There is No Midday 3.0

WOD

“Fight Gone Bad”
3 rounds of:
1 Min AMRAP: Wall Balls (20/14)
1 Min AMRAP: SDHP (75/55)
1 Min AMRAP: Box Jumps (20″)
1 Min AMRAP: Push Press (75/55)
1 Min AMRAP: Cal Row
Rest 1 minute between rounds
*Pack & Pup
Scale as needed

Strength
*This is the last block strength, then we will be on a de-load week.
*If you are doing the 2-A-DAY your session order will go…
 ** Lifts A&B > 2-A-DAY > Finish with C **

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Set 1 @ 75% x 1
*Set 2-3 @ 80% x 1
*Sets 4-5 @ 85% x 1
*If things are looking good, get after it!

B. 4 sets of:
DB Split Squat x 10/Leg (Heavy)
Rest 20s seconds b/t legs
Rest 2 minutes
* Back foot on 2 x 45lb Plates

C. 3 sets of:
30 DB Reps of…
Max Push Ups
Rest 2 minutes
* Set 1 DB Tate Press
* Set 2 DB Floor Press
* Set 3 DB Hammer Curls

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch
*Set 1 @ 75% x 2
*Set 2-3 @ 80% x 1
*Sets 4-6 @ 85%+ x 1
*If things are looking good, get after it!

B. 4 sets of:
DB Split Squat x 10/Leg (Heavy)
Rest 20s seconds b/t legs
Rest 2 minutes
* Back foot on 2 x 45lb Plates

C. 3 sets of:
30 DB Reps of…
Into Max Push Ups
Rest 2 minutes
* Set 1 DB Tate Press
* Set 2 DB Floor Press
* Set 3 DB Hammer Curls

2-A-DAY

For time:
12/9 Muscle Ups
20 Alt DB Snatch (55/35)
9/7 Muscle Ups
20 Alt DB Snatch
7/5 Muscle Ups
20 Alt DB Snatch
5/3 Muscle Ups

L2:
8/4 Muscle Ups
20 Alt DB Snatch (45/30)
6/3 Muscle Ups
20 Alt DB Snatch
4/2 Muscle Ups
20 Alt DB Snatch
2/1 Muscle Ups

*If you don’t have Muscle Ups, then 20.15.10.5 Ring Dips

Wednesday Jan 27th

There is Midday 3.0 from 10:30am-12:30pm

WOD

2 rounds for time:
50 L-Pull Ups
50 Sit Ups

*Pack
5 rounds
10 L-Pull Up or Strict Pull Ups
20 Sit Ups
*Pup
4 rounds
10 Banded Pull Ups
20 Sit Ups

Strength

L1: Class Warm-up.
A. 6 sets of:
Back Squat
Set 1 x 8 @ 5 RPE
Set 2 x 6 @ 6 RPE
Set 3 x 4 @ 7 RPE
Set 4 x 8 @ 6 RPE
Set 5 x 6 @ 7 RPE
Set 6 x 4 @ 8 RPE

B. 5 rounds for time:
10 Strict Pull Ups
20 Sit Ups

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Sets 1-2 @ 65% x 2+1
*Set 3 @ 70% x 2+1
*Sets 4-5 @ 75% x 1+1

B. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 80% of 1RM
* 10s TEMPO Back to Floor after the 3rd Rep.

C. 3 sets of:
Reverse BB Lunges x 6/ Leg
Rest 2 minutes
*Increase 5-10lbs from last week.

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Sets 1-2 @ 70% x 2+1
*Set 3 @ 75% x 2+1
*Sets 4-6 @ 80% x 1+1

B. 3 sets of:
Snatch Pulls x 3
Rest 2 minutes
* 85% of 1RM
* 10s TEMPO Back to Floor after the 3rd Rep.

C. 3 sets of:
Reverse BB Lunges x 6/ Leg
Rest 2 minutes
*Increase 5-10lbs from last week.

2-A-DAY

5 rounds for time:
15 CTB Pull Ups
10 GHD Sit Ups (Full ROM)

L2:
4 rounds for time:
10 CTB Pull Ups
10 GHD Sit Ups (Only 90)

Tuesday Jan 26th

There is Midday 3.0 from 10:30am-12:30pm
There is Gymnastics with Sam from 7:00pm-8:30pm

WOD

For time:
21.15.9
Deadlift (275/195)
Strict Ring Dip

*Pack
Deadlift (185-225/125-155)
Ring Dip
*Pup
Deadlift (135-165/95-115)
P-Bar Dips or Push Ups

CashOut Mobility:
1-2 minutes – Pec/Sink Stretch
2 minutes/Side – Pigeon or Glute Stretch
20 reps/Side – Banded Hip/Hamstring Floss

Strength

L1: Class Warm-up.
A. 5 sets of:
P.Snatch + Snatch Balance
*Sets 1-3 x 2+3 @ 6RPE
*Sets 4-5 x 1+3 @ 7RPE

B. For time:
15.12.9
DeadLift (185/125)
P-Bar Dips

L2: Self led Warm-up.
A. Every 2 mins x 4 sets
2 P.Snatch + OH Squat
* Pause for 3s in PS Catch Pos
* 70% of PS

B. Every 90s x 4 sets
Shoulder Press x 3
Push Press x 2
Push Jerk x 1
* 70% of 1RM Press

C. EMOM x 12 minutes
Min 1: 200m/175m row
Min 2: 200m run
Min 3: 50 Dbl-Unders

L3: Self led Warm-up.
A. Every 2 mins x 5 sets
2 P.Snatch + 2 OH Squat
* Pause for 3s in PS Catch Pos
* 70% of PS

B. Every 90s x 5 sets
Shoulder Press x 3
Push Press x 2
Push Jerk x 1
* 75% of 1RM Press

C. EMOM x 12 minutes
Min 1: 200m/175m row
Min 2: 200m run
Min 3: 60 Unbroken Dbl-Unders

2-A-DAY

3 rounds for time:
DeadLifts
7/5 Muscle Ups
*Round 1 (225/155) x 21 reps
*Round 2 (275/195) x 15 reps
*Round 3 (315/225) x 9 reps

L2:
3 rounds for time:
DeadLifts
5/3 Muscle Ups or Transitions
*Round 1 (185/135) x 21 reps
*Round 2 (225/155) x 15 reps
*Round 3 (275/195) x 9 reps

Monday Jan 25th

There is Midday 3.0 from 10:30am-12:30pm

WOD

3 rounds for time:
21 OH Squats (95/65)
21 TTB
21 KB Swings (1.5/1pd)

*Pack
3 rounds for time
15 OH Squats (95/65)
15 TTB
15 KB Swings (1.5/1pd)
*Pup
3 rounds for time
15 OH Squats (Scale as needed)
15 Knee Tuck
15 KB Swings (Scake as needed)

CashOut:
3 sets of
10 Slow Shoulder Pass-Throughs (Dowel)
25ft Samson Stretch
25ft V-Step

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Snatch
*Sets 1-2 @ 65% x 2
*Set 3 @ 70% x 2
*Sets 4-5 @ 75% x 1

B. Every 2 mins x 4 sets
3s Pause Front Squat x 2
* 70% of 1RM

C. 3 sets of:
DB Crossovers x 10/Leg (20″)
Rest 30 seconds
10 Med Ball V-Ups (12/8)
Rest 2 minutes

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Snatch
*Sets 1-2 @ 70% x 2
*Set 3 @ 75% x 2
*Sets 4-6 @ 80% x 1

B. Every 2 mins x 5 sets
3s Pause Front Squat x 2
* 70% of 1RM

C. 3 sets of:
DB Crossovers x 10/Leg (20″)
Rest 30 seconds
10 Med Ball V-Ups (12/8)
Rest 2 minutes

2-A-DAY

3 rounds for time:
21 KB Swing (2/1.5pd)
15 S.HSPU
9 OH Squats (135/95)

L2:
3 rounds for time:
21 KB Swing (1.5/1pd)
15 Push Press (95/65)
9 OH Squats (95/65)

Sunday Jan 24th

* Make sure to sign up for the CF Football Total that is going down on Sunday Jan 31st at 1pm-4pm, YOU MUST sign up ONLY 18 spots are available. More details have been posted on the Facebook Page.

WOD
Rest Day Sunday

*The Gym is closed, see you Monday.

Saturday Jan 23rd

There is Midday 3.0 from 9:00am-11:30am
There is #CDP with Sean & Sully from 11:30am-1:00pm

WOD

5 rounds for time:
25 Sit Ups
25 Back Extensions (Controlled)
3 Legless Rope Climbs

(Must have shin protection for the Rope Climbs)

*Pack
4 rounds
25 Sit Ups
15 Back Extensions
2 Rope Climbs
*Pup
4 rounds
20 Sit Ups
15 Back Extensions
1 Rope Climb

Strength

L1: Do the Class.

L2: Self led Warm-up.
A. Every 2 mins x 5 sets
Clean + Jerk
*Set 1 @ 60% x 2+2
*Set 2-3 @ 65% x 2+2
*Sets 4-5 @ 70% x 2+2

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
* 80% of 1RM
* 10s TEMPO Back to Floor after the 3rd Rep.

C. For time:
15 Power Cleans (115/85)
20 DB Press (45/30)
30 Pull Ups
40 KB Swings (1.5/1pd)
50 Burpees

L3: Self led Warm-up.
A. Every 2 mins x 6 sets
Clean + Jerk
*Set 1 @ 65% x 2+2
*Sets 2-3 @ 70% x 2+2
*Sets 4-6 @ 75% x 2+2

B. 3 sets of:
Clean Pulls x 3
Rest 2 minutes
* 85% of 1RM
* 10s TEMPO Back to Floor after the 3rd Rep.

C. For time:
20 Power Cleans (135/95)
30 S.HSPU
40 CTB Pull Ups
50 KB Swings (1.5/1pd)
60 Burpees

2-A-DAY

#CDP

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