Sunday 27th January - Programs

"Crossfit"

a) For time -
6 x Devils Press (70,50)
6 x Burpee Muscle Ups
5 x Devils Press (70,50)
5 x Burpee Muscle Ups
4 x Devils Press (70,50)
4 x Burpee Muscle Ups
3 x Devils Press (70,50)
3 x Burpee Muscle Ups
2 x Devils Press (70,50)
2 x Burpee Muscle Ups
1 x Devils Press (70,50)
1 x Burpee Muscle Ups

b) Every 5 Mins for 5 Rounds
5 x DB Hang Clean & Jerk Left Arm (50, 35)
5 x DB Hang Clean & Jerk Right Arm
10 x DB Alternating Power Snatches (50, 35)
10 x Chest to Bar Pull Ups
15/12 x Cal Airdyne

"Condition X"
a) EMOM for 49 Mins
Min 1 - 10,20,30m Shuttle Runs
Min 2 - 15 x Wall Balls (20, 14)
Min 3 - 18 x Ball Slams
Min 4 - 15 x DB Deadlifts & 5 x Toes to Bar
Min 5 - 12 x Broad Jumps
Min 6 - 12 x Push Up to Plank
Min 7 - 15 x Box Jump Overs

Saturday 26th January - Programs

a) Deadlift to 6 x 4
Strict Press to 5 x 5

b) "Frank the Tank"
5 Min AMRAP
Buy in - 50 x Wall Balls (20, 14)
12 x Deadlifts (225, 155)
12 x Lateral Burpees

5 Min AMRAP
Buy in - 35 x Wall Balls (20,14)
9 x Deadlifts (275, 185)
9 x Lateral Burpees

5 Min AMRAP
Buy in - 20 x Wall Balls (20, 14)
6 x Deadlifts (315, 205)
6 x Lateral Burpees

"Condition X"

a) 22 Min AMRAP
12 x DB Muscle Cleans (15kg, 10g)
6/5 x Strict Pull Ups
12 x Lateral Burpees Over Box
6/5 x Strict Pull Ups
12 x DB Front Squats (15kg, 10kg)

b) Every 3 Mins for 5 Rounds
50 x Double Unders
20 x Russian Swings

Thursday 24th January - Programs

"Crossfit"

a) Back Squat to 5 x 5
Bench Press to 5 x 5

b) 15 Mins
2 Rounds:
30/21 x Cal Row
25 x Box Jump Overs (24, 20)
20 x Front Squats (135, 95)
Remaining time -
Max reps of
10m Handstand Walk & Legless Rope Climb
or 
Rope Climbs

"Condition X"

a) In Teams of 3
30m Sled Pull into 30m Sled Push
Increasing weigh each round
1 Min Plank each round

b) Every 2.30 for 5 Rounds
10 x Deficit DB Front Rack Back Lunges Each Leg
1-2 x Rope Climbs

Wednesday 23rd January - Programs

"Crossfit"

a) EMOM for 15 Mins
1 x Full Clean
1 x Front Squat

b) For time
3 Rounds
21/15 x Cal Airdyne
7 x Toes to Bar
7 x Chest to Bar Pull Ups
7 x Bar Muscle Ups
Straight into 
3 Rounds
9 x Power Cleans (175, 115)
9 x Push Jerks (175, 115)

"Condition X"

a) For time
800m Run
21 18 15 12 9 x DB Deadlifts (22.5kg, 15kg)
36 30 24 18 12 x Anchored Situps
800m Run

b) Partner Work/Rest
5 Rounds Each
15/11 x Cal Row
10 x Toes to Bar

Straight into

5 Rounds Each
75 50 30 20 x Double Unders
15 x Ball Slams

"Body"

a) 6 x Reset Deadlifts (185, 125)
15 to 1 x DB Thrusters (15k, 10kg)
15 to 1 x DB Backward Lunges Each Leg

b) 100 x KB Curl to Press
Every time you stop - 5/3 x Strict Pull Ups

Monday 21st January - Programs

"Crossfit"

a) EMOM for 15 Mins
1 x Full Snatch
1 x Hang Full Snatch

b) 3 Rounds
15 x Hang Power Snatches (135, 95)
60 x Double Unders
15 x Overhead Squats
30/21 x Cal Row

c) 3 Rounds
21 x DB Thrusters (50, 35p)
21 x HSPU

"Condition X"

a) EMOM for 30 Mins
Min 1 - 500/400 x Bike Erg
Min 2 - 15 x DB Power Clean & Press
Min 3 - 15 x Ball Slams

b) 5 Rounds
30 x Box Jumps
6/3 x Strict Pull Ups
30 x Russian Twists
6/3 x Strict Pull Ups

Thursday 17th January - Programs

"Crossfit"

a) Every 90s for 5 Rounds
3 x Full Cleans (225, 155)
Straight into
Every 90s for 5 Rounds
3 x Full Cleans (245, 155)

b) 3 Rounds
30 x Wall Balls (20, 14)
30 x Box Jumps (24, 20)
30 x Chest to Bar Pull Ups
30 x Shoulder to Overhead (95, 65)
30/21 x Cal Row
Rest 2 Mins

"Condition X"

a) 20 Min AMRAP
400m Run
18 x DB Deadlifts
15 x GHD Situps

b) Every 3 Mins for 5 Roundss
30m DB Front Rack Lunge
10 x Toes to Bar

c) 4 Rounds
12 x KB Renegade Rows
24 x Landmine Twists
50 x Double Unders

"Body"

a) Pairs
10 x Alternating 15/10 x Cal Ski Erg

10 x Alternating 500m C2 Bike

10 x 30m Prowler Pull into 30m Prowler Push
Go heavier each round

Tuesday 15th January - Programs

"Crossfit"

a) EMOM for 18 Mins
1 x Power Snatch 
1 x Hang Full Snatch
1 x Overhead Squat

b) Back Squat to 4 x 9
Bench Press to 7 x 3

c) 3 Rounds
10 x C2B Pull Ups
10 x Front Squats
10 x Bar Facing Burpees

"Condition X"

a) 5 Rounds
0 to 3 Mins - 400m Run
3 to 6 Mins - 8/6 x Reverse Grip Pull Ups & 15 x DB Thrusters & 15 x Box Jumps

b) Teams of 3-5
6 x Alternating Suicide Prowler Runs

"Body"

a) 5 Rounds
0 to 3 Mins - 500m Row
3 to 6 Mins - 15/12 x Ski Erg + 10 x Strict Leg Raises
6 to 9 Mins - 1000m/800m C2Bike

Monday 14th January - Program

"Crossfit"

a) "Heavy DT"
5 Rounds
12 x Deadlifts (205, 145)
9 x Hang Power Cleans 
6 x Push Jerks

b) For time -
16 x Burpee Box Jump Overs
8 x Bar Muscle Ups
12 x Burpee Box Jump Overs
6 x Bar Muscle Ups
8 x Burpee Box Jump Overs
4 x Bar Muscle Ups
4 x Burpee Box Jump Overs
2 x Bar Muscle Ups

"Condition X"

a) In Teams of 3
30,000/25,000 x C2 Bike
Every time you get off 
25 x Russian Swings
12 x Burpees

"Body"

a) EMOM for 20 Mins
Min 1 - 8-12 x DB Bench Press
Min 2 - 15 x Goblet Squats

b) EMOM for 20 Mins
Min 1 - 10/6 x Dips
Min 2 - 8-10 x Reverse Grip Barbell Rows

c) 60 x Bent Laterals

Holiday Class Times

Holiday Class Times

Monday 24th December
6am - 7am - 9am - 5pm

Tuesday 25th 
8am - 9am

Wednesday 26th 
8am - 9am

Thursday 27th 
6am - 7am - 9am - 5pm - 6pm - 7pm

Friday 28th 
Normal however NO 8pm

Saturday 29th -
Normal

Sunday 30th -
Normal

Monday 31st -
6am - 7am - 9am

Tuesday 1st January
Closed

Wednesday 2nd January
Normal hours however NO 8pm or 1pm classes until mid Jan.

Monday 25th June - Sunday July 1st

Tuesday

 

 

0:00 - 20:00

A)

20 min emom

1 x hang full snatch

1 x full snatch

 

 

30:00 - 46:00

B)

-record each score on board

 

“3 wise men”

Three amraps in 16 min

 

4 min amrap

5 x hang squat snatch (135,95)

10 x bar facing burpees

 

2 min rest 

 

4 min amrap

10 x power cleans (135,95)

20 x pull ups

 

2 min rest

15 x box jump overs (24,20)

30 x wall balls (20,14)

 

Optional accessories 

1)

5 rds (not for time)

10/8 x strict  hspu

1 min plank

30 x back extensions 

 

2)

4 x 20 band pull aparts

4 x 10 seated supported internal rotations 

 

 

Wed

 

 

0:00 - 20:00

A)

10 min emom

1 x full clean 

1 x hang clean

1 x split jerk/jerk 

Straight into

10 min emom

1 x full clean and jerk/jerk

 

B)

27:00 - 55:00

Back squats 3 rep max 

-then 3 x 5 pause squats @ 72.5% of above. 

With

3 x 8/10 x Dumbell shoulder press

-once you finish Dumbell shoulder press do:

3 x 8/10 x alternate k/bell press each arm

 

Optional Accessories

1)

Partner 

Work/rest

5 rds each

10 x walking front rack lunges 

5/3 x strict muscle ups 

-weight increases every set

155,165,175,185,195

105,115,120,125,125

 

2)

Partner wod

5 rds

Work/rest

10 x strict weighted pull ups (22.5,15kg)

12 x dumbell step overs (22.5,15kg)(20,18 inches)

-6 reps left leg, 6 reps right leg

 

3)

5 x 10 pause bent laterals 

5 x 20 side plank dips 

 

 

Thursday

 

A)

Teams of 3

5 rds each
20/15 x bike

20/15 x cal row

-person 1 starts again when person 3 finishes bike.

 

B)

Death by 10 meters 

 

 

C)

3 rds

1 min side plank each side

1 min plank

1 min rest

Friday

 

A)

Start timer @ 0:05 past the hour

0:00 - 24:00

A)

12 rds

Every 2 min 

3 x power snatch (t&g)

 

B)

31:00 - 51:00

10 rds

Every 2 min

1 x power clean

1 x full clean

1 x hang clean

 

Optional below

1)

Partner wod

5 rds each 

(Work/rest) 

4 x power cleans (225,155)

3 x sand bag to shoulder 

2 x leg less rope climbs / rope climbs 

 

2)

5 x Max strict hspu (3,1 grey mat)

With

5 x 12 one legged dead lifts 

 

 

Saturday

 

Starting @ 8:15am 

0:00 - 45:00

A)

Dead lifts - 5 x 5 t&g

Bench press - 5 x 5

-when you finish your 5’s on the bench work up to a heavy 2-3 rep set.

 

B)

Murph 

1600 run

100 x pull ups

200 x push ups

300 x squats

1600 run

-Gymnastic movements can be broken up in any order. 

 

 

 

Accessories 

5 x 8-12 dumbell bench rows

With

5 x 10 pause bent laterals 

 

 

Sunday

 

Partner wod

 

A)

18 min emom

Min 1 - 500/400 bike c2

Min 2 - rest

-work with partner, make sure they are off at 50 seconds at the latest for a change over.

 

2 min change over

 

B)

18 min ski erg

Min 1 - 15/10 x cal

Min 2 - rest

-same as above scale so they are off at 50 seconds at the latest.

 

2 min change over

 

C)

18 min row

Min 1 - 18/12 x cal

Min 2 - rest

Video by Nick Massie. Games athlete Carleen Mathews joins CrossFit Culinary Ninja Nick Massie in the kitchen for some savory beef stew. A hearty meal that usually takes hours to cook, this stew needs just 35 minutes in an Instant Pot. "My husband's gonna be so proud I learned how to cook!"

Monday 18th June - Sunday 24th June

Monday

 

Pm)

0:00 - 20:00

A)

12 rds

Every 2 min 

3 x power clean and push jerks 

 

23:00 - 38:00 

B)

10 rds

Every 90 seconds

3 x front squats 

 

45:00 - 57:00

C)

3 rds (partner wod)

10 x synchro bar muscle ups / 20 x pull ups 

50 x wall balls (20,14)

-wall balls (at same time but not synchro)

 

Optional Accessories 

1)

4 x 15 ring leg curls 

With

20 x side plank dips

2)

4 x 10 one legged dead lifts each leg

With

4 x Max strict pull ups

3)

4 x Max ghr

With

4 x 1 min plank 

 

Tuesday

 

30 min

A)

Gymnastics 

 

30 min

B)

strong man

-coaches call

 

Wed

A)

0:00 - 18:00

A)

18 min emom

1 x full snatch

1 x hang snatch

 

28:00 - 64:00

B)

3 rds (work/rest with partner, whole Rd)

8 x overhead squats (175,120)

4/3 x strict muscle ups /8/6 x dips 

96 x double unders 

4/3 x strict muscle ups /8/6 x dips

-scale to 50 double unders if your max double unders is less then then 50

 

D)

5 x 45 second hollow holds

With

5 x 10 pause bent laterals

 

E)

5 x 10-15 dumbell curls

With

5 x 30 standing calf raises 

 

Thursday

 

A)

0:00 - 23:00

10 rds 

Every 90 seconds

1 x full clean

1 x hang clean

1 x split jerk

Straight into

4 rds

Every 2 min

1 x full clean

1 x hang clean

1 x split jerk

 

27:00 - 55:00

B)

Dead lifts 5 x 3 reset dead lifts

 

With

3 x 8/10 x Dumbell shoulder press

 

3 x 8/10 x strict press behind neck 

 

65:00 - 

C)

3 rds partner (work/rest)

20 x dead lifts (225,155)

20 meters over head k/bell lunges (24,16kg)

25,18 x cal bike 

D)

5 x 10 pause pistols

5 x 10 pause bent laterals 

5 x 1 min weighted plank 

 

Friday

A)

Teams of 3 

Work/rest 10 rds 

 15/10 x cal bike (rogue bike)

 15/12 x cal row

 

B)

Teams of 3 work/rest

Max rds (up to 10 rds each)

30 x double unders

10 x cal ski 

During onsite meetings in Madison, Director of the CrossFit Games Dave Castro stopped to discuss the festival experience and what to expect at this year's Games.

Monday 11th June -Sunday 17th June

Monday

A)

 

0:00 - 18:00

A)

18 min emom

1 x full snatch

1 x hang snatch 

 

25:00 - 46:00

B)

3 rds 

10 x overhead squats (165,115)

50 x double unders (Zeus rope)

20 x c2b/pull ups 

50 x double unders (Zeus rope)

 

C)

49:00 - 57:00

4 rds 

5 x one arm thrusters, each arm (32.5,22.5kg)

7 x deficit hspu (3,1 grey mat)

20 x ghd sit ups. 

 

Optional extras 

 

64:00 - 74:00

D)

10 min emom 

Min 1 - 4/3 x strict muscle ups 

Min 2 - rest 

 

E)

80:00 - 90:00

Row

10 min emom

16/11 x cal 

 

Tuesday

 

0:00 - 20:00

A)

10 rds

Every 2 min

1 x power clean + push jerk

1 x power clean + split jerk

 

B)

27:00 - 39:00

Partner wod

50 x power clean and push jerks (185,125) (changing every 5)

50 x wall balls (30,20)

50 x synchro t2b

-clean and jerks must be touch and go and unbroken, if you break start that set again.

-wall balls, done at same time but not synchro

 

@ 46:00

C)

Emom x 10 

3 rep back squats 

 

Or

 

@ 50:00

Back squats 3 rep max 

-then 5 x 3 pause squats @ 72.5% of above. 

 

Optional extra’s

D)

Front rack walking lunges 5 x 5 

 

Accessories 

1)

4 x max ghr

4 x 10 bent lateral complex

 

2)

4 x 10 one legged dead lifts

4 x 20 band pull aparts

 

3)

4 x 10 one arm wind mills 

 

Wed

 

A)

30 min gymnastics 

 

B)

30 min strongman

 

Thursday

 

-start timer @ 0:05 past the hour

 

0:00 - 18:00

A)

12 rds

Every 90 seconds 

3 x power snatches 

 

28:00 - 55:00

B)

Partner wod

For time:

60 x clusters @ (185,125) (change every 3) (must be touch and go)

30 x muscle ups (change every 15) (60/40 x dips, change every 5)

60 x pistols (change every 30) 120

Air squats (change every 30)

30 meters h/walk each (1 min h/hold)

60 x cal row as a per (on rowers at the same time)

(27 min cap)

 

Optional Accessories 

1)

5 x 8/10 x Dumbell strict press 

With

5 x 10 one arm landmine rows

With

2)

5 x 8-12 dumbell bench rows

With 

5 x 15 weighted sit ups

 

Friday

 

Pm)

0:00 - 15:00

A)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

1 x front squat 

 

25:00 - 55:00 

B)

5 x 5 dead lifts 

With

5 x 5 bench press

And then some heavier 3’s after on the bench 

 

Optional Accessories 

65:00 - 85:00

C)

20 min every 2 min

15 x wall balls 

5 x bar muscle ups 

 

Saturday 

 

A)

10 rds

Min 1 18/12 x cal row

Min 2 500/400 x cal concept 2 bike

Min 3 12 x 12 meter shuttle runs

Min 4 rest

 

B)

3 rds

1 min side plank each side

1 min plank

1 min rest

 

 

Greg Amundson started CrossFit at the original box in Santa Cruz, California in 2001 during the birth of the CrossFit movement. He joins the show today to discuss the early days as well as his recent book release, "The Warrior and The Monk: A Fable About Fulfilling Your Potential And Finding True Happiness."

Monday 4th June - Sunday 10th June

Monday

 

0:00 - 21:00

A)

15 rds

Every 90 seconds 

1 x full snatch

1 x full snatch 2 inches from floor

1 x hang snatch

 

28:00 - 55:00

B)

10 rds

5 x strict hspu

6/5 x strict pull ups

8 x 15 meter shuttle runs (touch floor)

-scale hspu and pull ups, to a number you can do unbroken.

 

3 min rest

 

5 rds

15 x wall balls (20,14) 

35 x double unders

 

Optional Accessories 

1)

5 x 10 barbell rows

With

5 x 8 strict t2b

2)

5 x 10 one arm rows

With

5 x 45 second side plank

 

 

Tuesday

 

0:00 - 21:00

A)

15 rds

Every 90 seconds 

1 x full clean

1 x hang clean

1 x split jerk

 

26:00 - 54:00

B)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 75% of above 

With

5 x 8/10 seated dumbell press 

 

Optional wod 

1)

Work / rest with partner

5 rds each 

4/3 x muscle ups /8/6 x dips 

8 x hang clean dumbell thrusters (22.5,15kg)

16/12 x cal row

-each wod should be a sprint!

-scale muscle ups to a number which can be done unbroken.

2)

5 x 10 pause bent laterals

With

5 x 5-15 ghr

3)

5 x 5-15 ring leg curls 

With

5 x 10 one legged dead lifts or 5 x 10 wind mills 

 

Wed

 

A)

30 min gymnastic

 

B)

30 min strong man

 

Thursday

 

0:00 - 15:00

A)

10 rds

Every 90 seconds 3 x power snatches

 

22:00 - 37:00

B)

10 rds

Every 90 seconds 

3 x power clean and jerks 

 

43:00 - 55:00

C)

12 min amrap

4 x full clean (135,95)

4 x thruster (135,95)

4/3 x bar muscle ups 

 

Optional Accessories 

1)

5 x 6 pause pistols

With

5 x 10 pause bent laterals

2)

5 x 10 seated supported shoulder internal rotations 

With

5 x 1 - L-sit Rope climb

 

Friday

 

0:00 - 28:00

A)

5 x 3 dead lifts (reset every rep) keep building from weeks before.

With

5 x 5 bench press (start at your current 3 x 8 weight)

-after your working sets of bench press, do some heavier 3’s

 

35:00 - 

B)

For time:

21,15,9

Dead lifts (225,155)

Block run

 

3 min rest

 

C)

30,20,10 x cal row

1 x Leg less rope climb / rope climb 

 

Optional Accessories 

1)

5 x max strict hspu

With

5 x 12 side strict knee raises

2)

5 x 10 one arm rows

With

5 x 20 second l-sit 

 

Sat

 

0:00 - 25:00

A)

Work to a 5 rep max Front squat

then 3 x 5 pause front squats @ 70%

With

Weighted strict pull ups x 3-8 reps

-go a max set each time, but no more then 8.

 

34:00 - 54:00

B)

“Hero wod Saturday”

VAN AALTEN

AMRAP (with a Partner) 

in 20 minutes

2000 meter Row / partner Handstand

150 Wall Ball Shots / partner Handstand

Max Toes-to-Bars (alternate sets)

 

Optional Accessories 

1)

5 x max ghr

With

5 x 10-15 dumbell curls 

2)

5 x 15-20 ghd sit ups

With

5 x 15 dumbell lying tricep extensions 

 

Sunday

 

0:00 - 30:00

A)

Min 1 - 15 x box jumps (step down)

Min 2 - 15/10 x cal row

Min 3 - 20 x lunges

Min 4 - 500/400 x c2 bike meters

Min 5 - 15 x balls slams 

Min 6 - rest

 

B)

3 rds

1 min side plank each side

1 min plank

1 min rest

CrossFit Founder Greg Glassman describes the current health crisis as "The Mess." With the addition of CrossFit Level 1 Certificate Courses specifically for health-care providers, "we're making an impact," Glassman says. Dr. Tom Siskron, IV, and Dr. Ken Sanders have attended the CrossFit M.D.

Monday 28th May - Sunday 3rd June

Monday

 

0:00 - 21:00

A)

15 rds

Every 90 seconds 

1 x full snatch

1 x hang snatch 

 

29:00 - 54:00

Partner wod

B)

5 rds each sprint (work/rest)

12 x ohs (115, 75)

9 x laterals burpees over bar

6 x strict pull ups

 

Straight into 

 

partner wod 

C)

5 rds each sprint (work/rest)

15/12 x cal row 

10 x wall balls (30,20)

1 x leg less rope climbs

 

Optional Accessories 

1)

5 x 10 strict hspu

With

5 x 10 one legged dead lifts

2)

5 x 8 strict t2b/leg raises

With

5 x 45 second side plank each side

 

Tuesday

 

0:00 - 13:00

Partner wod

A)

30 x clusters (135,95)

30 x clusters (155,105)

30 x clusters (175,115)

(13 min cap)

-change every 5 reps

-must be touch and go reps

 

23:00 - 53:00 

B)

Back squats 

Work to a 3 rep max back squat

And then

4 x 3 pause back squats @ 70%

With

5 x 8/10 seated dumbell press 

 

Optional Accessories 

1)

3 x strict muscle ups

50-10 x double unders

2)

5 x 10 one arm rows

With

5 x max ghr 

 

Wed

 

A)

30 min gymnastics

 

B)

30 min strong man training

 

Thursday

 

0:00 - 15:00

A)

15 min emom

3 x power snatches

 

21:00 - 42:00

B)

15 rds

Every 90 seconds 

1 x power clean

1 x full clean

1 x split jerk

 

C)

48:00 - 56:00

8 min amrap

1,2,3,....

Dumbell thrusters (22.5,15kg)

Box jumps step down (24,20) 

 

Optional Accessories 

1)

5 x 8/10 strict press behind neck 

With

5 x 6 pause pistols each legs

2)

5 x 10 strict reverse grip pull ups 

With

5 x max ghr

 

 

Friday 

 

A)

0:00 - 30:00

Pause Dead lifts 5 x 5

With

5 x 5 bench press (start at your current 3 x 8 weight)

37:00 - 49:00

B)

30 x dead lifts (135,95)

7/4 x muscle ups / 10 x dips 

20 x dead lifts (185,125)

7/4 x muscle ups / 10 x dips

10 x dead lifts (225,155)

7/4 x muscle ups / 10 x dips 

 

50:00 - 58:00

C)

Partner (work/rest)

500 x sprints concept 2 bike

Minimum  (1:55/2:05)

 

Accessories 

1)

5 x 10 barbell rows

With

5 x 20 side plank dips each side

2)

5 x 10 one arm rows

With

5 x 1 min plank 

 

Saturday

 

0:00 - 20:00

A)

10 rds

Every 2 min

3 x pause front squats

With

7 x strict hspu

B)

27:00 - 47:00

“Artie”

Complete as many rounds/reps as possible in 20 minutes of:

▪ 5 pull-ups

▪ 10 push-ups

▪ 15 squats

▪ 5 pull-ups

▪ 10 thrusters, 95 lb.

-1 rd = 45 reps

 

C)

5 x 10 pause bent laterals

 

Optional Accessories 

1)

5 x bar muscle ups

With

5 x ring leg curls

2)

5 x seated shoulder internal rotations 

With

5 x 10-15 alternate dumbell curls 

 

Sunday

 

A)

Partner wod

8 rds each

500 x row

15/10 x cal ski erg 

-alternate between the two with your partner

 

B)

3-5 rds

24 x lunges

12 x strict slow side knee raises 

24 x side sit ups

Meet Brent Fikowski, perhaps the best Canadian athlete you've never heard of, and according to some, the second fittest man on earth. We join Brent in Kelowna in 2018 as he prepares for another arduous year of Crossfit. --------------------------------------------------------------------------------- TELUS STORYHIVE supports compelling, original stories told by filmmakers from BC and Alberta by providing production funding, training and exposure to new audiences.

Mon 21st May - Sunday 27th

Monday

 

0:00 - 20:00

A)

For time or max reps:

7 x hang full snatch (96,55)

7 x hang full snatch (115,65)

7 x hang full snatch (125,75)

7 x hang full snatch (135,85)

7 x hang full snatch (145,90)

7 x hang full snatch (155,95)

-start and finish with 30 double unders + 30 double unders between each weight.

 

27:00 - 45:00

B)

15 min amrap (quality, not quantity here)

7/5 x strict hspu

5 x strict super slow pull ups

5 x front rack lunges each leg (no rack)

 

48:00

C)

5 x 5-10 reverse grip barbell rows

 

Accessories 

1)

5 x 10 windmills each side

With

5 x 10 pause bent laterals

2)

3 rds

1 min weighted side plank each side

1 min plank

1 min rest

 

Tuesday

 

0:00 - 15:00

A)

Emom x 15

2 x power clean and push jerks

 

20:00 - 45:00

B)

Back squats 

Work to a 5 rep max back squat

And then

3 x 5 pause back squats @ 70%

With

5 x 8 half kneeling one arm k/bell press

 

50:00 - 56:00

6 min amrap

8 x t2b

12 x thrusters (95,65)

 

Optional Accessories 

1)

5 x 8/10 strict press behind neck 

With

5 x Max ghr

2)

5 x 6/4 muscle ups

With

5 x 10 one arm rows 

 

Wed

 

A)

30 min gymnastics 

 

B)

30 min strong man 

 

Thursday

 

A)

0:00 - 28:00

A)

5 x 3 dead lifts (reset every rep) keep building from weeks before.

With

3 x 8 bench press

-then do heavy sets of 3 bench after working sets.

 

35:00 - 45:00

B)

21,15,9

Dead lifts (225,155)

Bar facing burpees

 

47:00 - 57:00

C)

10 min emom

Min 1 - 4/3 x bar muscle ups/6/5 x strict reverse grip pull ups

Min 2 - 18/12 x row cal

 

Optional Accessories 

1)

5 x 8-10 reverse grip barbell rows

With

5 x 10 seated supported internal rotations 

2)

3 rds

1 min weighted side plank

1 min plank 

1 min rest 

 

Friday

 

0:00 - 20:00

A)

10 rds

Every 2 min

3 x pause front squats 

8/6 x strict pull ups 

 

27:00 - 

Team of 3 wod

5 rds each 

B)

17/11 x cal ski erg

15 x wall balls 

50 x double unders / 150 skips

 

C)

Team of 3 again

Work / rest 1:2

5 rds 

14 x pistols 

1 x leg less rope climb / 2 x rope climbs 

 

Optional Accessories 

1)

5 x Max ghr

With

5 x Max strict hspu

2)

5 x 30 standing calf raises

With

5 x 20 band pull aparts

 

Sat

 

A)

0:00 - 15:00

10 rds

Every 90 seconds

3 x power snatches

 

22:00 - 37:00

B)

10 rds

Every 90 seconds

1 x full clean

1 x hang clean

 

43:00 - 55:00

C)

12 min amrap

8 x strict press (95,65)

8 x c2b/pull ups

8 x box jumps step down (30,24)

 

Optional accessories 

1)

5 x 8 dips (pause at the bottom)

With

5 x 10 pause bent laterals 

2)

5 x rope pulls 

 

Sunday

 

A)

Every

10 rds

Every 3 min 

15 x Russian swings 

12 x 15 meter shuttle runs (touch floor each time)

1 x rope climb

6 min rest

 

B)

6 rds

Every 3:30

Follow the leader 

20/15 x cal row 

20 x lunges

20 x anchored sit ups 

 

The first weekend of the 2018 Reebok CrossFit Games Regionals is over. Watch the Update Show crew recap the top stories, and find out who qualified from the East, Europe and South Regionals.

Monday 14th May- Sunday 20th May

Monday

 

0:00 - 20:00

A)

10 rds

Every 2 min 

30 x double unders

3 x full snatches 

 

27:00 - 52:00

B)

(35 min amrap)

Teams of 3

15/10 x cal ski erg

4 x strict hspu

7/5 x strict pull ups

(Aim is 10 rds each)

 

Optional Accessories 

1)

10-1 x box jumps (30,24 )

3 x bar muscle ups 

2)

5 x 10 pause bent laterals

With

5 x 30 standing calf raises

 

Tuesday

 

0:00 - 27:00

A)

Back squats 

Work to a 3 rep max back squat

And then

3 x 3 pause back squats @ 70%

With

5 x 8 half kneeling one arm k/bell press

 

34:00 - 40:00 

B)

3 rds

Every 2 min

15 x thrusters (96,65)

10 x t2b

 

43:00 - 49:00

3 rds

Every 2 min

10 x thrusters (115,75)

10 x t2b

 

51:00 - 57:00

3 rds

Every 2 min

5 x thrusters (135,85)

10 x t2b

 

Optional Accessories 

1)

1 x leg less rope climb / 2 x rope climbs

With

5 x 10 pause pistols

2)

5 x 10 one arm rows

With

5 x Max ghr 

 

Wed

 

A)

Gymnastics 

 

B)

30 min strong man

 

Thursday

0:00 - 20:00

A)

10 rds

Every 2 min

1 x full clean

1 x hang clean

1 x split jerk 

 

32:00 - 47:00

B)

2 rds

10 x power snatches (145,95)

12 x burpees over bar

2 rds

10 x power snatches (95,55)

12 x burpees over bar

 

52:00 - 

4 min amrap t2b

 

Optional Accessories 

1)

5 x 8/10 x dumbell shoulder press

With

5 x 15 ring leg curls 

2)

5 x 10 pause bent laterals

With

5 x 10 one legged dead lifts 

 

Friday

 

0:00 - 10:00

A)

10 min emom

Min 1 max strict hspu

Min 2 max strict pull ups

 

18:00 - 54:00

B)

Teams of 3

(36 min amrap)

1000/800 concept 2 bike

4/2 x muscle ups (6/5 x dips)

xxx16 x k/snatches (8 each arm)

40 x double unders 

 

Optional Accessories 

1)

5 x 8-15 dumbell bench rows

With

5 x 30 Russian land mine twists

2)

5 x 10-15 t-bar rows

With

5 x max L-sit

 

 

Saturday

 

 

0:00 - 40:00

A)

Linda

 

Optional Accessories 

1)

3 rds

1 min side plank each side

1 min plank

1 min rest

2)

5 x 10 seated supported internal rotations 

With

5 x 10-15 dumbell alternate curls

3)

5 x 10-15 dumbell curls/zotman curls 

With

5 x 15-25 banded press downs

 

Sunday

 

A)

Teams of 4

1000 x meters concept 2 bike

15/10 x cal ski erg

15/12 x cal row

Greg Amundson started CrossFit at the original box in Santa Cruz, California in 2001 during the birth of the CrossFit movement. He joins the show today to discuss the early days as well as his recent book release, "The Warrior and The Monk: A Fable About Fulfilling Your Potential And Finding True Happiness."

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