Wods

2018-10-20

CrossFit

CrossFit Fitzgerald

10/20/18

2018-10-18

CrossFit

CrossFit Fitzgerald

10/18/18
Warm-up
2 rounds
20 sec supinated bar hang
5x- 1 arm suitcase deadlift
10 GHD Hip ext. (slow down, slow up)
10 kossacks
Weightlifting
Deadlift (3x3x3x3x2x1)
Metcon
Metcon (Time)
6x Hill Sprints on the life care hill

2018-10-17

CrossFit

CrossFit Fitzgerald

10/17/18
Warm-up
1 round
Accumulate 5 minutes in a deep squat position, Barefoot.
100m of a heavy farmers carry
20x lunges
20x up/down planks
20 sec hollow hold on ground
20 sec superman hold on ground
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP

8 burpee box jump overs (24/20)
8 Thrusters (115/85)
8 deadball over shoulder (60/50)

2018-10-16

CrossFit

CrossFit Fitzgerald

10/16/18
Warm-up
4 rounds:
15 situps
30 sec. front plank
10 PVC presses
Metcon
Metcon (Time)
2 rounds, 1 min rest. Repeat 3 times.
6 pistol squats (3 each leg)
9 dumbbell cleans (50/35)
12 single arm push press (6 each arm)

Scaled:
2 rounds, 1 min rest. Repeat 3 times.
Split squats (3 each side)
9 medicine ball cleans
12 single arm push press

2018-10-13

CrossFit

CrossFit Fitzgerald

10/13/18
Metcon
Metcon (Time)
150 double unders
60 wall balls
30 chest to bar pull ups
150 double unders

2018-10-11

CrossFit

CrossFit Fitzgerald

10/11/18
Metcon
Metcon (Time)
10 back squat (135/95)
100m sprint
30 seconds rest

10 rounds
Warm-up
Agilities Outside

2018-10-10

CrossFit

CrossFit Fitzgerald

10/10/18
Warm-up
2 rounds
5x sumo inch worms
10x push up shoulder tap
10x alternating kossacks
10x PVC pass throughs
Weightlifting
Shoulder Press (3x2x1 (75%-90%))
Metcon
Metcon (Time)
5 wall crawls
5 sumo-deadlift high pulls
10 strict handstand pushups
10 sumo deadlift high pulls
20 handstand pushups
20 sumo-deadlift high pulls
40 ring dips
40 sumo-deadlift high pulls

SDLHP: 95/65

2018-10-08

CrossFit

CrossFit Fitzgerald

10/8/18
Warm-up
2 rounds
10x - 1 arm kettle bell swings
10x - KB suitcase deadlifts
10x - split squats (load the opposite side)
Then:
*Accumulate 2 min in an overhead barbell hold with 75% of your strict press max.
Metcon
Metcon (Time)
30 toes to bar
40 right arm dumbbell snatch
50 dumbbell box step-ups
40 left arm dumbbell snatch
30 toes to bar

24" box, 50lb dumbbells
20" box, 35lb dumbbells

*sub front & back rack steps ups if we run out of dumbbells

2018-10-05

CrossFit

CrossFit Fitzgerald

10/5/18
Run day!

2018-10-04

CrossFit

CrossFit Fitzgerald

10/4/18
Metcon
Metcon (AMRAP - Reps)
3 rounds for max reps
1 min of each:
burpees
wall balls
deadlifts
plate situps
hang power cleans

Deadlift & Cleans: 115/75
Wallballs: 20/14
Plate: 25/15
Warm-up
2 rounds
Turkish Get Up: x3 each arm
1 Arm Power Row: x8 each arm
Barbell Rollout: x8
Sumo Stance Good Morning: x8

2018-10-02

CrossFit

CrossFit Fitzgerald

10/2/18
Weightlifting
hang clean complex (1x1x1x1x1)
2 deadlifts
2 hang cleans
1 jerk
*see how heavy you can get
Warm-up
Warm-up
2 min of foam rolling per quad
Then: 2 rounds
50 jump rope singles
10x PVC presses
Lateral slide with foot drag
Duck walk d&b
Hip swings
5 planche pushups

Post Workout:
2-3 rounds
10 Supinated deadlifts
10 sec supinated hang
10 bicep curls

2018-10-01

CrossFit

CrossFit Fitzgerald

10/1/18
Warm-up
2 rounds
Pass Through with PVC: 5x each position (standing, squatting, prone)
Double KB Overhead Hold: 30 seconds @ light weight
2 Arm Farmer Carry: 100m @ light weight
Up/down pushup: 10x
Metcon
Metcon (Time)
5 rounds for time of:
50 double-unders
50-ft. single-arm overhead lunge

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

***Class Competition:
Do as many air squats as possible as a class until everyone in the class is finished. 1 person works at a time.
Let's see which class can get the most air squats!!

2018-09-28

CrossFit

CrossFit Fitzgerald

9/28/18
Warm-up
Push/Pull Warm-up
3 rounds
50 jump rope singles
30 sec. table top pose
10 ring rows
10 GHD hip extensions
5 single arm upright row (each arm)
Metcon
Metcon (Time)
21-15-9
Deadlifts (225/155)
Pull-ups

2018-09-27

CrossFit

CrossFit Fitzgerald

9/27/18
Metcon
Metcon (Time)
100 squats
4 rope climbs
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb

Scaled
80 squats
3 rope climbs
60 squats
2 rope climbs
40 squats
1 rope climb
20 squats

Scaled beginner
60 squats
4 rope climbs, lying to standing
45 squats
3 rope climbs, lying to standing
30 squats
2 rope climbs, lying to standing
15 squats
1 rope climb, lying to standing
Warm-up
Accumulate 5 minutes in the bottom of your squat. Barefoot.

2 rounds
5x ring rows with a 4 second negative
15 second handstand hold or wall crawl hold
10 ring swings
Warm-up
Accumulate 5 min in the bottom of your squat. barefoot.
then,
2 rounds
5x ring rows with a 3 sec negative
15 sec handstand or wallcrawl hold
10 ring swings
Metcon
Metcon (Time)
100 squats
4 rope climbs
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climbs

Scaled
80 squats
3 rope climbs
60 squats
2 rope climbs
40 squats
1 rope climb
20 squats

2018-09-26

CrossFit

CrossFit Fitzgerald

9/26/18
Weightlifting
Bench Press (4x4x4x4)
Metcon
Metcon (Time)
20 dumbbell snatch
50 double unders (100 singles)
3 rounds

2018-09-25

CrossFit

CrossFit Fitzgerald

9/25/18
Warm-up
3 Rounds. Not for time.

1 Arm Overhead Carry: 50M each arm @ challenging weight while still maintaining proper technique, most people can go heavier than they think
Alternating Push Up Shoulder Tap: x 10 with 3 count hold at top of each rep
Strict Toes to Bar: x 5, lift as high as possible if you need to modify
1 Arm KB Swing: x 15 each arm as heavy as capable
Weightlifting
Back Squat (6@70%, 6@ 80%, 3@90%, 2@95%)
Metcon
Metcon (AMRAP - Reps)
Partner WOD
7 min AMREP
Synchronized bar facing burpees

2018-09-21

CrossFit

CrossFit Fitzgerald

9/21/18
Metcon
Metcon (Time)
3 rounds
100m Sled Pulls
50 M. Prowler Push (50/30)
100m Farmers Carry (70/53)
10x Dead balls over shoulder (60/50)
20x Battle Rope Slams
Extra Credit
3 Rounds
Standing Straight Leg Hold: 2 x 10 seconds each leg
10x In & Outs w/ a pause
L Hang: 10 seconds
GHD Hip Extension: x 10 with 2 second hold at top
Samson Stretch: 20 seconds each leg

2018-09-20

CrossFit

CrossFit Fitzgerald

9/20/18
Metcon
Metcon (Time)
For time:
100 squats
4 rope climbs
75 squats
3 rope climbs
50 squats
2 rope climbs
25 squats
1 rope climb

Scaled
squats: 80-60-40-20
Rope Climbs: 3-2-1

2018-09-19

CrossFit

CrossFit Fitzgerald

9/19/18
Weightlifting
Front Squat (5@65%, 4@75%, 4@80%, 4@80%)
Metcon
Metcon (Time)
Burpees
Kettlebell swings

40-30-20-10

2018-09-18

CrossFit

CrossFit Fitzgerald

9/18/18
Warm-up
2 rounds
20x each of shoulder routine
15 Second ring holds
3 strict pull ups w/ 3 sec negative or 3 ring rows with a 3 second negative
10x hip extensions, slow up, slow down
10x squats w/ pause at the bottom.
Metcon
Metcon (Time)
5 rounds for time
10 thrusters (95/65)
Run 200m

Rx + (115/85)

2018-09-17

CrossFit

CrossFit Fitzgerald

9/17/18
Warm-up
Shoulder Warm-up
3 rounds
5x thoracic rotation (each arm)
10x yoga push ups
10x squat and press outs
5x 1 arm shoulder press (each side)
Weightlifting
Bench Press (Find you 1 rep max)
Metcon
Metcon (Time)
Run one of these distances for time:
200m
400m
800m
1 mile

2018-09-14

CrossFit

CrossFit Fitzgerald

9/14/18
Weightlifting
Back Squat (65% as many reps as possible )
Metcon
Metcon (Time)
10-8-6-4-10
Deadlift (205/155)
Burpees over the bar

2018-09-13

CrossFit

CrossFit Fitzgerald

9/13/18
Warm-up
2 rounds
10 Scorpion
10 Reverse Scorpion
1 arm overhead carry (50m)
10x PVC Overhead squats against the wall w/ pause at the bottom
Metcon
Metcon (No Measure)
10 min EMOM (alternating)
3 snatch 45/35)
35 double unders
Weightlifting
Squat Snatch (2-2-2-2-2)

2018-09-11

CrossFit

CrossFit Fitzgerald

9/11/18
Metcon
JBo (AMRAP - Rounds)
28-Minute AMRAP of:
9 Overhead Squats, 115#
1 Legless Rope Climb, 15"
12 Bench Presses, 115#
In honor of U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died Sept. 1, 2012
To learn more about JBo click here
Warm-up
2 rounds
25 ft bear crawls
10 wallballs
10 PVC pass thru's
10 PVC overhead squats

2018-09-10

CrossFit

CrossFit Fitzgerald

9/10/18
Warm-up
3 rounds
50m 1 arm farmers carry
10 sec. ring support
10x 1 arm bent over rows
10 alt push up w/ shoulder tap
Gymnastics
Pullups and Toes to bar (3x3x3)
Pull up and Toes to bar progressions
Metcon
Metcon (No Measure)
Tabata
Plank (hands & elbow holds)
Hollow Rocks
Landmine Rainbows
Double overhead KB hold

2018-09-08

CrossFit

CrossFit Fitzgerald

9/8/18
Metcon
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats

2018-09-07

CrossFit

CrossFit Fitzgerald

9/7/18
Metcon
Metcon (Time)
3 rounds for time of:
Run 400m
10 shoulder to overheads

Men: 185lbs
Women: 125lbs
Warm-up
2 rounds
10 PVC pass throughs
10 PVC presses
10 Pushups
10 GHD Hip extensions w/ 5 sec pause at the top
10x Squats w/ Rotation

2018-09-06

CrossFit

CrossFit Fitzgerald

9/6/18
Weightlifting
Deadlift (3x3x3x3x3)
Warm-up
Deadlift Warm up
Run or Row 400m
10 Strict toes to bar
6 sumo inch worms with pushup
6 single leg hamstring reaches (each side)
10 Elbow to instep in place
5 Hip airplanes (each side)

2018-09-05

CrossFit

CrossFit Fitzgerald

9/5/18
Metcon
Metcon (AMRAP - Rounds and Reps)
3 min time cap
12 kettlebell swings (53/35)
9 toes to bar
6 hang cleans (95/65)
*max reps burpees in remaining time
2 min rest between roinds, 5 rounds

2018-09-04

CrossFit

CrossFit Fitzgerald

Front squat
Warm-up
Squat Warm up
6x Dynamic Stretches
1 min Quad stretch on box
1 min piriformis stretch
1 min childs pose
Weightlifting
Front Squat (5@ 65%, 4@75%, 4@80%, 4@80%)
Cool down stretch

2018-09-03

CrossFit

CrossFit Fitzgerald

9/3/18
Metcon
Blake (Time)
4 Rounds for time of:
100' Walking lunge, 45lb plate overhead
30 Box jumps, 24''
20 Wall-Ball Shots, 20#
10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

2018-08-30

CrossFit

CrossFit Fitzgerald

8/30/18
Metcon
Metcon (Time)
21 deadlifts (225/155)
run 400m
18 deadlifts
run 400m
15 deadlifts
run 400m
12 deadlifts
run 400m

Scaled:
15 deadlifts (135/95)
Run 400m
12 deadlifts
Run 400m
9 deadlifts
Run 400m
Warm-up
Deadlift Warm up
Run or Row 400m
10 Strict toes to bar
6 sumo inch worms with pushup
6 single leg hamstring reaches (each side)
10 Elbow to instep in place
5 Hip airplanes (each side)

2018-08-28

CrossFit

CrossFit Fitzgerald

8/28/18
Metcon
Nicole (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Warm-up
2 rounds
8 pause waiter squats
12x 1 arm suitcase deadlift
12x 1 arm kettlebell swings
1 wall crawl
3 burpees

2018-08-25

CrossFit

CrossFit Fitzgerald

5k at the middle school! Bleacher workout afterward.

2018-08-22

CrossFit

CrossFit Fitzgerald

8/22/18
Weightlifting
Bench Press (8x6x6x5)
Bench Press (8x6x6x5)
Bent Over Row (6x6x6x6)
Ring Dips (5x5x5x5)
Gymnastics
Kipping Progressions
1. Hollow to open on the floor
2. Active bar hang
3. Hollow to open
4. Hollow to open w/ a pull
5. The Kipping pull up
6. The butterfly pullup
7. Bar Muscle up
8. Start Ring Muscle up progressions....

2018-08-21

CrossFit

CrossFit Fitzgerald

8/21/18
Metcon (Time)
3 rounds
25 burpees
20 back squat (body weight)
Run 400m

Scaled:
15 burpees
15 back squat (have coach help you choose a weight)
Run 400m
Metcon

2018-08-20

CrossFit

CrossFit Fitzgerald

8/20/18
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
New Section
10x Wall shoulder press
2lb. dumbbell shoulder routine
Seated Torso stretch (30 sec)
20x PVC pass throughs
20x PVC overhead squats

2018-08-18

CrossFit

CrossFit Fitzgerald

Track Workout
Metcon
Metcon (No Measure)
meet at the high school track at 9am

2018-08-16

CrossFit

CrossFit Fitzgerald

8/16/18
Warm-up
5x Heavy single arm up right rows (each side)
8x Roll outs
20x Lateral Bounding
10x up/down planks (each arm)
50m 1 arm overhead carry
Metcon
Metcon (Time)
1.4 mile Indian Run

2018-08-15

CrossFit

CrossFit Fitzgerald

8/15/18
Metcon
Metcon (Time)
For time:
100-m walking lunge
100 push-ups
100 medicine-ball cleans
100 pull-ups
100-m walking lunge

Men: 20-lb. ball
Women: 14-lb. ball

Scaling Options: Cut numbers to either 75 or 50 reps and modify your pull-ups as needed.
Warm-up
1 rounds
10 Step ups + 5 extra on your weak leg
50m Suite case carry (each arm)
20 lateral band step over
Elbow to instep the length of the gym.

2018-08-14

CrossFit

CrossFit Fitzgerald

8/14/18
Metcon
Metcon (AMRAP - Rounds and Reps)
5 power cleans (205/135)
10 toes to bar
10 min AMRAP

Scaled
5 Power cleans ( at an appropriate weight you discuss with coach)
10 knee raises
or
10 Leg Lowers +1x 20 sec. bar hang
Warm-up
PVC pipe game

2 rounds
10 empty bar good mornings
10 empty bar shoulder presses
10 empty bar back squats
50 singles jump ropes

2018-08-13

CrossFit

CrossFit Fitzgerald

8/13/18
Warm-up
Run 400m, Row 500m, or bike 3 min.
Reflex Game
PVC Squat drill in small groups
Weightlifting
Back Squat (find you 1 rep max)
Metcon
Metcon (No Measure)
10 Min. EMOM
Jump Rope Singles
PVC Front Squats (5 second hold)

2018-08-11

CrossFit

CrossFit Fitzgerald

8/11/18

2018-08-10

CrossFit

CrossFit Fitzgerald

8/10/18
Metcon (Time)
5 pullups
10 pushups
15 squats
1 deadlift (315/225)
6 rounds
Warm-up
Deadlift Warm up
Run or Row 400m
10 Strict toes to bar
6 sumo inch worms with pushup
6 single leg hamstring reaches (each side)
10 Elbow to instep in place
5 Hip airplanes (each side)

2018-08-09

CrossFit

CrossFit Fitzgerald

8/9/18
Bench Press (5@ 65%, 5 @ 75%, 4 @ 80%, 3@ 85%, 3@ 90%)
Metcon (AMRAP - Reps)
3 rounds
1 min rest between rounds.

1 min assault bike
1 min row
1 min GHD situps
1 min jump rope

2018-08-08

CrossFit

CrossFit Fitzgerald

8/8/18
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here

2018-08-07

CrossFit

CrossFit Fitzgerald

8/7/18
Metcon (AMRAP - Reps)
Partner Big Hair Wod

2018-08-04

CrossFit

CrossFit Fitzgerald

Partner Grid Workout
Metcon (AMRAP - Reps)
For Reps. 2 min at each station
Dumbbell snatch
Rope climbs
Box jump burpees
Deadball over shoulder
Row
GHD Situps
Double unders
Power cleans (135/95)

2018-08-03

CrossFit

CrossFit Fitzgerald

Chipper
Metcon
Metcon (Time)
60 double unders
50 wallballs
40 burpees
30 deadlifts (135/95)
20 Kettlebell swings
10 wallcrawls

2018-08-01

CrossFit

CrossFit Fitzgerald

8/1/18
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
6x hand stand pushups
8x Box Jump (24/20)
1x Rope climb
Run 200m

Rx+: strict handstand pushups
Box Jump- 30/36
3 rounds
1 wall crawl
5 banded pistols each leg
5x Pushups to open
30 sec. piriformis stretch each side.

2018-07-31

CrossFit

CrossFit Fitzgerald

7/31/18
Weightlifting
Back Squat
6 @ 65%
6 @ 65%
6 @ 80%
6 @ 80%
Metcon
Metcon (Time)
15-12-9 reps for time of:
Sumo deadlift high pulls
Chest-to-bar pull-ups

Men: 135 lb.
Women: 95 lb.
Warm-up
ido's squat routine

2018-07-30

CrossFit

CrossFit Fitzgerald

7/30/18
Metcon
Metcon (Time)
5 rounds for time of:
5 dumbbell hang squat snatches, left arm
5 dumbbell hang squat snatches, right arm
5 dumbbell thrusters
200-m run

men: 50lb dumbbells
Women: 35lb dumbbells

Mainsite WOD's weight suggestions:
Men: 70-lb. dumbbells
Women: 45-lb. dumbbells
Warm-up
Warm-up
12min for time:
50m overhead KB carry (each side)
8 cuban press w/ 5lb plate
5x- 1 arm suitcase deadlift
10 ring swings
4 superman/bananas
Duck walk
Lateral slide

2018-07-28

CrossFit

CrossFit Fitzgerald

7/28/18
Metcon
Metcon (Time)
60 Thrusters (95/65)
Every time you set the bar down run 400m.
Metcon (Time)
100 Thrusters
5 burpees every minute on the minute

2018-07-27

CrossFit

CrossFit Fitzgerald

7/27/18
Metcon
Metcon (AMRAP - Reps)
20 min Time Cap
Handstand walk 100ft
9 Squat cleans (185/135)
Handstand walk 75ft
12 Squat cleans (185/135)
Handstand walk 50ft
15 Squat cleans (185/135)
Handstand walk 25ft.

2018-07-26

CrossFit

CrossFit Fitzgerald

Good Times
Metcon
Metcon (AMRAP - Reps)
20 pullups
20 pushups
100m farmers carry (25m = 1rep)
Run 400m (200m= 1 rep)
15 pullups
15 pushups
100m farmers carry
Run 400m
10 pullups
10 pushups
100m farmers carry
Run 400m
(108 Reps total)

Farmers Carry weight:
RX- 53/35
Rx+ - 70/53

(20 min time cap)
Warm-up
3 Rounds
5 Sumo Inch worms w/ pushup
5 Ring dips
5x strict toes to bar
Lateral Slide w/ foot drag

2018-07-25

CrossFit

CrossFit Fitzgerald

7/25/18
Warm-up
3 Rounds
30 Sec. wall sit
5x Scorpion & Reverse Scorpion (each side)
5x Wall Shoulder Press
10x PVC pass thrus
3x Strict L-sit pull-ups
5x Good Morning's
Metcon
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
50 Double Unders
10 deadlift (185/155)

Rx+ - 225/185

2018-07-24

CrossFit

CrossFit Fitzgerald

7/24/18
Metcon
Metcon (No Measure)
Agilities Outside (extended version)
High Knees
Butt Kickers
Lateral Slides
Carioca
Rt leg only Carioca
Lft. leg only Carioca
Power Skip
Broad Jumps
Backward hip skip
Bear Crawl
Back pedal turn, sprint forward
Back pedal, sprint forward (no turn)
Lateral Shuffle, sprint back (both sides)
Sprint to lateral shuffle (both sides)
360 turns

4x 50m sprints
Weightlifting
Front Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @ 70%

2018-07-23

CrossFit

CrossFit Fitzgerald

7/23/18
Metcon
Metcon (AMRAP - Reps)
10 Rounds, 1 min.
25 Air Squats
Max Reps of Clean and Jerk in remaining time (155/105)
Rest 2 min between rounds
Warm-up
3 rounds
high knees
duck walk
single leg walk & reach
30 sec. tabletop pose

Then:
Start warming up for your power clean

2018-07-21

CrossFit

CrossFit Fitzgerald

7/21/18
Metcon
100 Thrusters (Time)
Complete 100 theusters (45/35)
Do 5 burpees every minute on the minute while trying to complete the thrusters.

Rx+ (95/65)
100 Thrusters (Time)
Complete 100 theusters (45/35)
Do 5 burpees every minute on the minute while trying to complete the thrusters.

Rx+ (95/65)
Warm-up
3 rounds
50m Double kettle bell overhead carry.
10 jump squats
5 inch worms

2018-07-19

CrossFit

CrossFit Fitzgerald

7/19/18
Metcon
Metcon (Time)
Run to the 200m
Rest 30 sec
Run to the 400m mark
Rest 30 sec
Run to the 800m mark
Rest 30 sec
*Repeat in reverse order
Weightlifting
Bench Press (8@65%, 6@75%, 4@80% 4@85%, 3@90%)

2018-07-18

CrossFit

CrossFit Fitzgerald

7/18/18
CrossFit Games Open 11.2 (AMRAP - Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24" / 20"
Warm-up
2 rounds
10x walking lunges
10x prinsoner squats
10x ghd hip ext.
10x straight leg deadlifts
5x dumbbell upright row (each arm)

2018-07-17

CrossFit

CrossFit Fitzgerald

7/17/18
Warm-up
3 rounds
Side shuffle down and back
5x Tricep pushups-open to a T
6x Steps ups each leg

*start warming up your back squat
Weightlifting
Back Squat (8 @ 65%, 6 @ 75%, 4 @ 85%, 4@ 90%)
Metcon
Metcon (AMRAP - Rounds and Reps)
3 power cleans 155/105
10 burpees over bar
8 min amrap

2018-07-16

CrossFit

CrossFit Fitzgerald

7/16/18
Warm-up
2 rounds
200m Straight leg supinated row with damper on 4
10 elbow to instep in place
10 hips down pushups
10 supinated curl to press
10 wall shoulder press
Metcon
Metcon (Time)
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L pull-ups

Men: 55-lb. dumbbell
Women: 40-lb. dumbbell

2018-06-19

CrossFit

CrossFit Fitzgerald

6/19/18
Warm-up
3 rounds
10 PVC overhead squats
10 PVC pass throughs
10x squat with rotation
10x GHD hip extensions
Weightlifting
Front Squat (5@70%, 5@75%, 5@80%, 5@85%)
Metcon
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
6 Pistols (3 each leg)
9 burpees
12 DB snatch (50/35)

2018-06-14

CrossFit

CrossFit Fitzgerald

Judy and Stephen
Metcon
Metcon (Time)
For 400m Throw your sandbag accordingly:
5 right, 5 left, 5 forward, 5 squats

Then:
Run with the sandbag to the 800m mark.

Then repeat the throwing steps back to the 400m mark. When you hit the 400m mark run the rest of the way back.

2018-06-13

CrossFit

CrossFit Fitzgerald

6/13/18
Warm-up
Warm-up
12min for time:
50m overhead KB carry (each side)
8 cuban press w/ 5lb plate
1 arm suitcase deadlift
10 ring swings
4 superman/bananas
Duck walk
Lateral slide
Metcon
Metcon (Time)
40 push press (75/55)
10 double unders
Run 400m
30 push press
20 double unders
Run 400m
20 push press
30 double unders
Run 400m
10 push press
40 double unders
Run 400m

Rx+ : push press @ 95/65

2018-06-11

CrossFit

CrossFit Fitzgerald

6/11/2018
Warm-up
Back Squat Warm-Up
10 Min AMRAP (for quality)
20 lateral bounding
30 second wall sit
30 second hand stand hold
10x- side plank reach throughs (each side)
10x Straight leg deadlift
Weightlifting
Back Squat (10@ 60%, 10@65%, 8@70%, 8@75%)
Metcon
Metcon (Time)
4 Rounds for Time
75ft. Overhead Walking Lunges (25/15)
10 Toes to bar
10 hand release push-ups

2018-06-08

CrossFit

CrossFit Fitzgerald

Bench Press
Weightlifting
Bench Press (5@ 60%, 5@65%, 5@70%, 4@75%, 3@80%)
Metcon