Wods

2019-10-17

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
Play a Game!
Partner Workout
Metcon (No Measure)
IN TEAMS OF 2...

AMRAP x 15 MINUTES
P1 - Row for Cals
P2 - 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES
P1 - Bike for Cals
P2 - 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.
Cool Down
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

2019-10-16

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
Start off with 2:00 of Run, Row, or Bike just to get the blood flow going.

3 ROUNDS (1st Round w/PVC Pipe)
5 Inchworms
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Presses in Quarter Squat
5 Sots Press
5 Back Squats
5/5 Cossack Squats (Barbell in Back Rack Optional)
Strength
Power Snatch (3x5)
Power Snatch*

*Today's goal is to hit 3 moderate sets of 5 at the same weight across. No misses and perfect mechanics. This is not 5RM.
Workout
"POWER PLUS AMANDA" (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up

-15:00 Hard Cap-

2019-10-15

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
1:00 Bike (start :20 easy→ :20 moderate→ :20 hard)
Then go into…

2-3 ROUNDS:
5 Inch Worms + Push-Up
10 Scap Pull-Ups
10 KB Goblet Squats (pause :01 at the bottom)
10 KB Good Mornings
Workout
Metcon (Weight)
EMOM x 24 MINUTES
MIN 1 - 2-3 Front Squats (Athlete Choice, Heavy*)
MIN 2 - 12/10 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)

*Bar for the Front Squat can come from the rack or the floor.

**Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
L-Sit
Wall-Sit
Tuck Hold
Bar Hang
Ring Support Hold
Bottom Dip Hold
KB Front Rack Hold
Log your weight for the Front Squat.

2019-10-14

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
3-5 Minutes of Foam Rolling then...

AMRAP x 5 MINUTES
10 Glute Bridges (pause :01 at the top)
10 Barbell Elbow Punches (5/arm with empty barbell)
5 Strict Press (pause :01 at the top)*
5 Burpees Over Bar (can jump over Jump Rope if needed)
20 Single Unders (or 10 DU)
Strength
Push Press (10RM)
ON A 12:00 RUNNING CLOCK...
Establish 10RM Push Press*

*Max 2 attempts at 10RM
Workout
Metcon (3 Rounds for time)
EVERY 4:00 x 3 SETS
15 Burpee Over Bar
20 Push Press (115/75)|(75/55)
30 Box Jump (20 or less)
Optional Finisher
Metcon (Time)
FOR TIME*
Hit a 4th Set of the Workout!

*Rest at least 3:00 minutes after the end of the workout, then hit a 4th & final set!

2019-10-12

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
Class 400m jog (or 2:00 bike/row if cannot run)!

Then...

4 ROUNDS
:20 Mt Climbers
:20 Bottom of Squat Hold
:20 Inch Worms
Workout
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
*Plate Good Mornings, Empty Barbell Good Mornings, GHD Hip Extensions or GHD Back Extensions are all acceptable.
Cool Down
FOR RECOVERY*
4:00 Calf & Ankle Work on KB or Bar
4:00 Dragon Stretch

*Each exercise is 2:00 on one side and 2:00 on opposite.

2019-10-11

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
AMRAP x 4 MINUTES
4 PVC Passes
4 Below Knee Muscle Snatch
4 Behind Neck Push Press
4 Up-Down Over Bar
Workout
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees

Time cap: 15 minutes

2019-10-10

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
Game Time!

Then...

2 ROUNDS...
20 Jumping Jacks
20 Mountain Climbers
20 Lunges
20 Hollow Flutter Kicks
20 Air Squats
10 Groiners with Twist
10 Forward Leg Swings (each side)
10 Lateral Leg Swings (each side)
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 10 Double Unders + 5 Double DB Snatch (light)
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 5 Med Ball Hang Squat Clean + 5 Med Ball Strict Press
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's Open Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great. During this year's Open we will see a new format every week.
Cool Down
FOR RECOVERY
5:00 Foam Rolling or 5:00 Flow Stretching

2019-10-09

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
2 ROUNDS Increasing Effort on Bike in Round 2...
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning

Then into a more specific barbell warm-up...

2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
Strength
Power Clean (5x3)
5x3
Power Clean*

*Today's goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
"ELIZA-PLUS" (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
Optional Finisher
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)

2019-10-08

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
3-4 ROUNDS...
100m Row *Legs Only → 100m Row *Arms Only→ 200m Row *Arms + Legs
8/8 DB Filly Lunges
10 DB Bent Over Rows
10 DB Death March
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
400m Row*
15 Up-Downs
10 Strict Pull-ups

*Row increases 50m every round (400, 450, 500...). Reset the rower before the start of each round.
Cool Down
FOR RECOVERY*
3:00 Lat Rolling
3:00 Banded Distraction
3:00 Pec Smash with Ball or Bell

*Each exercise is 1:30 on one side and 1:30 on opposite.

2019-10-07

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
GENERAL WARM-UP...
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike

After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.

3 ROUNDS...
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32x1)**
Strength
Front Squat (10RM)
ON A 15:00 RUNNING CLOCK...
Establish 10RM Front Squat*

*Max 2 attempts at 10RM
Workout
Metcon (Time)
FOR TIME
20 Front Squat (135/95)|(95/65)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)|(15/10)
15 Front Squat (155/105)|(115/75)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (185/125)|(135/95)

*GHD Sit-ups Optional

**For the Plate OH Lunges, Plate must be held OH at extension.

-16:00 Time Cap-

2019-10-05

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
AMRAP x 3 MINUTES
8 KB DL
16 Mountain Climbers
8 Scap Pull-ups
8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES
8 Russian KB Swings
8 Plank Jump Tucks**
8 Kip Swings
8 Step Ups
Workout
Metcon (3 Rounds for reps)
3 SETS FOR REPS
AMRAP x 3 MINUTES
Russian KB Swing (70/53)|(53/35)

into...

AMRAP x 3 MINUTES
Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into...

AMRAP x 3 MINUTES
Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-
Cool Down
3:00 Slow Pedal on Bike
2:00 Walking Rest
1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

2019-10-04

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
GENERAL WARM-UP
AMRAP X 4 MINUTES
6 Push-ups
8 Kipping Swings
10 Air Squats

-THEN-

SPECIFIC WARM-UP
AMRAP X 6 MINUTES
:30 Barbell Press to Overhead Hold
:30 Slow Elbow Punches
:30 Squat Hold (No Barbell...focus on opening up the bottom of your squat)
Extended Warm-up
Thruster (1x3)
ON A 10:00 RUNNING CLOCK...
Build to a Moderate Set of 3 Thruster
Workout
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

2019-10-03

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
AMRAP x 10 MINUTES
1:30 Bike (Moderate Pace)
:30 Tuck Hold
:30 Arch Hold
8/8 Single Arm DB Thruster (Light/Moderate)
Workout
Metcon (4 Rounds for reps)
4 SETS NOT FOR TIME
3/3 DB Turkish Get-Up*
15 DB Bent Over Row (2121)
25 Weighted Sit-ups (Athlete Choice)**
Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.
**For weighted sit-up, use single object across chest.
***Dips can be performed on rings, bars, or boxes...goal is at least 10 reps per set whether unbroken or not.
Finisher
Metcon (Calories)
IN TEAMS OF 3...

ON A 10:00 RUNNING CLOCK...
Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

2019-10-02

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
AMRAP x 7 MINUTES
10 Cal Row
10 Alt. Samson Lunge Stretches
10 Up-Downs
20 Mountain Climbers
Workout
Death Row (AMRAP - Rounds)
EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Finisher
3 SETS
15 Slow Tuck-Ups on Rower
1:00 Hollow Rocks

-Rest as needed b/t Sets-

2019-10-01

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

*Substitute Movement: Sumo Deadlift High Pulls
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar

2019-09-30

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
2-3 SETS FOR QUALITY
200m Jog
10 Alt Single Leg Good Mornings (with light DB)
:10 Hollow Hold
10 DB Thrusters (:01 pause at top)
:10 Hollow Hold
10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 - 3-5 Tall Box Jumps*
MIN 2 - 2-3 Wall Walks

*Suggested max height of 36"
Workout
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
Warm-up
Post:
Accumulate 5 min of Planking

2019-09-28

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
3 ROUNDS*
60 Single Unders
10 Lunge → Goblet Lunge → 4/4 KB OH Lunge
7 Push-ups → :20 Ring Support Hold → 7 Dip Negative
10 KB DL → 10 KB Russian Swing → 7 KB American Swing
10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise
Workout
Metcon (4 Rounds for reps)
4 SETS*
1:00 Russian KB Swings (70/53)|(53/35)
1:00 Box Jumps (24/20)
1:00 Plate OH Lunge (45/35)|(35/25)
1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

2019-09-27

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
3:00 BIKE INCREASING EFFORT
MIN 1: EASY
MIN 2: EASY+
MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME
10 Tempo Air Squats (33X1)
15 PVC Good Mornings
10 Cossack Squats

**5 MIN CAP on the 3 Rounds**
Workout
NCFIT Baseline - Strength (Weight)
ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.
NCFIT Baseline - Sprint (AMRAP - Reps)
AMRAP x 2 MINUTES
Max Calorie Bike
Optional Cool Down
OPTIONAL COOL DOWN

3 SETS WITH A PARTNER
Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between...
Up-Dog
Down-Dog
Seated Forward Fold
Trunk Twist (L)
Trunk Twist (R)

2019-09-26

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
4 ROUNDS INCREASING EFFORT EACH ROUND
200m Run
10 Alt Sampson Lunge Stretch
10 Up-Down
8/8 DB Strict High Pulls
8/8 DB Hang Power Clean
:20 Rest

**10 MIN CAP**
Extended Warm-up
Power Clean (8x2)
EMOM x 8 MINUTES
2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.
Workout
Metcon (Time)
FOR TIME
22-16-10
Up-Down
Power Clean (135/95)|(95/65)

-8:00 Time Cap-
Finisher
ON A 10:00 RUNNING CLOCK...
HS Walk, Wall Walk or HS Hold Practice & Play

2019-09-25

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
Team 1k Row!!
In teams of 2...alternate every 250m. While Partner 1 rows, Partner 2 is performing flow stretching (5 Reps of Bootstrapper Squat & 5 Reps of Push-up to Down-Dog)

With Same Partner...
AMRAP x 5 MINUTES
5 Burpees in-sync
10 Sit-ups in sync
15 Air Squat + Jumping Jack in-sync*

*1 Rep = 1 Air Squat + 1 Jumping Jack for 15 total.
NCFIT Baseline - Aerobic (Time)
ON A 12:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on Rower
*Score is mile time. Please also note the number of meters accomplished after the mile in the notes.

**Rest at Least 5:00 before the Bodyweight AMRAP
NCFIT Baseline - Bodyweight (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups

2019-09-24

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
AMRAP x 9 MINUTES
1:30 Bike (:45 hard / :45 easy)
10 Alt. SA DB Deadlift (sumo stance)
5/5 SA DB Overhead Lunge
10 Jumping Air Squats
5/5 SA DB Strict Press (squat width stance)
Workout
Metcon (AMRAP - Reps)
EMOM x 21 MINUTES
MIN 1 - 12 Alt. DB Split Snatch (50/35)|(35/25)*
MIN 2 - 12/10 Cal Bike
MIN 3 - Max "Unbroken" Wall Balls (30/20)|(20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.
Cool Down
FOR RECOVERY
4:00 Foam Rolling Quads & IT Band
4:00 Foam Rolling Upper Back & Lats

2019-09-23

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
General Warm-up (7 min cap)

3-4 SETS
7 Barbell Stiff-Legged DL
7 Barbell Bent Over Row (:02 pause at sternum)
7/7 Leg Swings (barbell in flaghold)
7/7 Alt. Groiners
14 Barbell Hops
Strength
Deadlift (3-3-3-3-3)
Deadlift*

*Build to 3RM Deadlift.
Workout
Metcon (Time)
FOR TIME
200m Run

Into...

3 ROUNDS
15 Deadlifts (185/135)|(135/95)
50 Double Unders

into...

200m Run

-10:00 Hard Cap-

2019-09-21

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs
Workout
Metcon (Time)
EVERY 3 MINUTES FOR 30 MINUTES...
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)
Score is your slowest round!
Optional Finisher
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

2019-09-21

CrossFit

CrossFit Fitzgerald

Happy Trails
Metcon
Metcon (No Measure)
2-3 Miles of walking/running at the Middle School using the track or cross country trails!

2019-09-20

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
3:00 min Bike/Row...just FLOW and feel good!

Then…

3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

2019-09-19

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
4 ROUNDS INCREASING EFFORT EA. ROUND
200m Row
7 Up Down Broad Jumps
7 Jumping Squats
7/7 DB Upright Row
7/7 DB Hang Power Snatch
:20 Walking Rest

**10 MIN CAP**
Workout
Metcon (No Measure)
E2MOM x 20 MINUTES
MIN 1 & 2 - Row 500/400m
MIN 3 & 4 - 12 Burpee Over Bar + 6 TNG Power Snatch (115/75)|(75/55)*

*Power Snatch must be performed Unbroken & Touch-N-Go in sets...either 6 UB, 3/3, 4/2. No singles.
Cool Down
FOR RECOVERY
4:00 Foam Rolling Upper Back
4:00 Banded Hamstring Stretch

2019-09-18

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings
Strength
Front Squat (3-3-3-3-3)
Front Squat

*Build to 3RM Front Squat
Partner Workout
Metcon (AMRAP - Reps)
IN TEAMS OF 2...

ON A 13:00 RUNNING CLOCK...
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.
Score is max reps of FS.

2019-09-17

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks
Skill
ON A 10:00 RUNNING CLOCK...
C2B & Bar Muscle-Up Development
Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up

into...

15-12-9
American Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up

-16:00 Hard Cap-

2019-09-16

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)
10 Squats
10 Push ups
10 scap Pull ups
10 Situps

10 cal row
10 PVC Front Squats
10 sec ring support
10 chin ups
10 leg lifts

10 cal row
10 PVC Overhead squats
10 dip negatives
10 pull ups
10 hanging knee raises
Workout
Metcon (Time)
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.
Cool Down
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk
3:00 Min Plank

*Focus on calm nasal breathing.

2019-09-14

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
"You go, I go" partner, chipper style warm-up.

IN TEAMS OF 2...
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000m row (switching every 250m)

10 Minute Cap
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

2019-09-13

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
2 Minutes on a Bike or Rower
then...

AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold
Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean
Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.
Score this workout for load.

2019-09-12

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
2 Rounds for QUALITY…
1:00 Bike (60% effort → 70% effort)
5 Double DB Suitcase DL
5 Double DB Bicep Curls
5 Double DB Strict Press
10 Scap Push-Ups

Then grab a slightly heavier set of DBs and complete...

3 Rounds with heavier DBs...
:30 Bike (75% effort → 80% effort → 85% effort)
5/5 SA DB Swing
5/5 SA DB Push Press
5 Tempo Push-Ups (21X1)
Workout
Metcon (AMRAP - Rounds and Reps)
"TRIPLE AMRAP"

AMRAP x 7 MINUTES
7 DBL DB Ground to OH (35/25)|(25/15)
7 DBL DB Up-Down
14 Push-up

-Rest 3:00-

AMRAP x 5 MINUTES
5 DBL DB Ground to OH (35/25)|(25/15)
5 DBL DB Up-Down
10 Push-up

-Rest 2:00-

AMRAP x 3 MINUTES
3 DBL DB Ground to OH (35/25)|(25/15)
3 DBL DB Up-Down
6 Push-up

2019-09-11

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
AMRAP x 5 MINUTES
100m Run
10 Scap Pull-ups → 5 Tight Kip Swings → 5 Big Kip Swings
10 Partner Wall Squats *
10 Inch Worms + Push-up

*Athletes face each other with about 1ft between them, hands up overhead, active shoulders. Without touching each others’ hands, have your athletes squat, trying to maintain the active shoulder position with each squat.

Then grab out a barbell and go through for quality...

5 Elbow Punches/arm
5 Strict Press
5 Front Squat
5 Push Press
Workout
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
Cool Down
FOR RECOVERY
Team 400m Walk Focus on Calm Nasal Breathing

2019-09-10

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
1:00 Flow Slow Through Each...
1:00 Bootstrapper
1:00 Alternating Cossack Squat
1:00 Inch Worm (Keep those legs straight)

Immediately Into...
10 Tempo Good Morning (20x1)
30 Mountain Climbers +5/5 Single Arm Ring Row
10 Tempo Sumo Deadlifts (20x1)
1:00 Front Plank + 5/5 Single Arm Ring Row
10 Tempo Romanian Deadlifts (20x1)
20 Tuck ups + 5/5 Single Arm Ring Row
10 Tempo Conventional Deadlifts (20x1)
Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - 7 Deadlift*
MIN 2 - 15 Double Unders + 1 Rope Climb

*Start moderate and build to workout weight
Workout
Metcon (Time)
4 ROUNDS FOR TIME
70 Double Unders (or 50 Reps of 4" Plate Hops)
7 TNG Deadlift (AHAP)
2 Rope Climbs

-16:00 Time Cap-
Optional Cool Down
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
10 Slow Reps of Down-Dog to Up-Dog

2019-09-09

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
Graduated Movement Warm-up...3 rounds, each round the movement 'graduates' to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each
Cal Row (stays same each round)
Squat → FS → OHS (pvc)
Push-up→ Ring Support → Dip Negative
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise
Strength
Push Press (3-3-3-3-3)
3-3-3-3-3
Push Press*

*Build to 3RM Push Press.
Workout
Metcon (3 Rounds for reps)
3 SETS
2:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-
Score is combined reps for both cals and push press.
Finisher
3 rounds
10 GHD situps
10sec. L-sit holds from rings or box
10 reverse v-ups on the rower
1 min side plank (each side)

2019-09-08

CrossFit

CrossFit Fitzgerald

Sunday
Warm-up
7 min running clock:
min 1: jumping jacks
min 2: mountain climbers
min 3: air squats
min 4: pigeon pose (30 sec each side)
min 5: groiners w/ a twist
min 6: reverse scorpions
min 7: scorpions
Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Cal Bike
Sit-up

-18:00 Time Cap-
Finisher
Metcon (No Measure)
NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps

2019-09-07

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
AMRAP x 10 MINUTES
8/6 Cal Bike
8 Ring Rows → 8 Kipping Swings
8/8 SA DB Strict Presses → 8/8 SA DB Hang Power Snatches
25 Shoulder Taps in Push Up Plank → 25’/25’ SA OH Walk
Partner Strength
Bench Press (1x3)
I. ON A 12:00 RUNNING CLOCK...
Establish 3-Rep Bench Press for Each Athlete*

*Athletes can record individual 3-Rep. But "Score" for team is the combined total.

-Rest 5:00 before Part 2-
Partner Workout
Metcon (AMRAP - Reps)
IN TEAMS OF 3...

II. ON A 12:00 RUNNING CLOCK...
Max Rounds of Cindy + Max Cals on Bike*

1 Round of Cindy is...
5 Push-ups
10 Pull-ups
15 Air Squats

*Two athletes work at a time, while one rests. Rotate as needed. Score is the number of rounds completed in Cindy + number of Cals on the bike to the nearest set of 10. For example...30 Cals = 3, 70 Cals = 7, 110 Cals = 11. No credit for partially completed sets of 10 or partial rounds of Cindy. For example...29 Cals = 2, 71 Cals = 7, 115 Cals = 11.
Part II comes after 5:00 Rest!

2019-09-06

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
3 ROUNDS, Increasing Pace Each Round…
21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing)
5/5 Elbow Punches
10 Front Squats w/ Empty Barbell (:01 pause at bottom)
5 Up-Downs Over Rower (smooth & breath!)
10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)
-:30 Walking Rest-

Then...

Thruster Prep…
5 Reps Front Squat (full grip on bar)
5 Reps Push Press (full grip on bar / squat stance)
Add light weight…
2 Sets of 5 Reps of Full Thruster (focus on cycling reps!)
Workout
Metcon (Time)
FOR TIME
ON A 15:00 RUNNING CLOCK, Parts 1 & 2...

I. FOR TIME
21-15-9
Thruster 95/65
Cal Row
Burpee Over Rower

-12:00 Hard Cap on Part I-
Clean and Jerk (1x1)
IN THE REMAINING TIME...
1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

2019-09-05

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
Play a Game!

Then...

3 ROUNDS
20 Plank Medball Taps → Mountain Climbers → Groiners
10 Med Ball Power Clean → Med Ball Push Press → Med Ball G2O
10 Air Squats → Lunges → Sit-ups
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Plate OH Lunges (light) + 4 Up-Downs
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Plate Ground to OH (light) + 4 Push-ups
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling great.
Cool Down
FOR RECOVERY
10:00 Foam Rolling

5:00 Upper Back & Lats
5:00 Quads & IT Band

3:00 PLANK

2019-09-04

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
3:00 Bike

Then...

2 ROUNDS
15 Jumping Jacks
10 Groiners + Twist
10 Jumping Squats → 10 Jumping Lunges
5 PVC Press from ¼ squat → 5 PVC Press From Split*

*PVC press will be from the front rack position, :02 pause at the top
Strength
Clean and Jerk (1x1)
ON A 20:00 RUNNING CLOCK...
Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

2019-09-03

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
WITH A 10 MINUTE RUNNING CLOCK..

200m Run

-then-

2 x Line Drills (This will be performed down to the end of the gym and back)
High Knees
Butt Kicks
Toy Soldiers
Knee Hugs
Side Shuffles

-then-

2 ROUNDS
:30 Single Unders/Double Unders
10/10 Single Leg RDLs
8/8 Single Arm Front Rack Lunges
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
80 Double Unders
40 Single DB Step-Ups (50/35)|(35/25)|(24/20)
500m Row
400m Run
40 Double Unders
20 Single DB Step-Ups (50/35)|(35/25)|(24/20)

-24:00 Time Cap-
Optional Finisher
3 SETS
10/10 Single DB Bent Over Row
10/10 Single Leg Glute Bridge-Up

2019-09-02

CrossFit

CrossFit Fitzgerald

Labor Day WOD
Warm-up
Group Run to the 200 & back
Then, 2 rounds of:
Lateral Slides and Carioca (D&B)
6x inch worms
5x single arm ring rows
10 PVC pass thru's
5x kip swings
Metcon
Emily (Time)
10 rounds for time of:
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes
Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez graduated from the U.S. Military Academy in 2005. She was an exemplary student and became the highest-ranking African-American female cadet in the history of West Point. An exceptional athlete, Perez was a sprinter on the track team (200 m) and competed in the triple jump. She also excelled at gymnastics and squats. Her favorite movements included sprinting, double-unders, pull-ups, squats and power cleans.

Perez earned numerous awards for her military service, including the Bronze Star, Purple Heart, Army Commendation Medal, National Defense Service Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal, Army Service Ribbon, Overseas Service Ribbon, and the Combat Action Badge. She was also posthumously awarded the NCAA Award of Valor in 2008.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
To learn more about Emily click here

2019-09-01

CrossFit

CrossFit Fitzgerald

Happy Labor Day Weekend! We will have one class time on Monday - 9AM. We will be doing a hero WOD. See you soon!
Sunday
Warm-up
AMRAP x 5 MINUTES
100m Run
5 Burpees
10 RKBS (workout weight)
15 Air Squats
Workout
"WHISKEY TANGO FOXTROT" (Time)
FOR TIME*
Run 2 Miles
60 Back Squats (Bodyweight)
60 KB Swing (53/35)|(35/26)
60 Hand Release Push-ups

*Athletes can break up the work in any rep scheme and complete the work in any order. Back Squat comes from the ground. Back Squat should be doable in at least sets of 10 when fresh.

-40:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
2:00 Bike or Walk, Easy
2:00 Foam Rolling Low Back
2:00 Calm Nasal Breathing

2019-08-31

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
3:00 Row (EZ–Mod–Hard...increasing each min)
Into…
3 Rounds
8 Tempo Deadlifts (30x1)
4 Push Up to Down Dog
8 Tempo Good Mornings (30x1)
4 Burpees
Strength
Deadlift (1x3)
ON A 15:00 RUNNING CLOCK...
Build to Heavy 3-Rep Deadlift*

*Not 3RM Deadlift...heavy but doable without any major compromise in mechanics! This should be heavier than the weight you choose for the workout. Try to build to this weight in less than 21 total reps.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
Row 300m
7 Burpee Over Bar
3 Deadlift (255/175)|(185/135)*

*Every round add (2) More DL. 3-5-7-9 and so on...until the end of the AMRAP.
Optional Finisher
NOT FOR TIME
30 Strict Pull-ups*

*Any variation for grip and width! Every 10 reps, accumulate 1:30 in a Hollow Hold.

2019-08-30

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
3:00 Bike (EZ → MOD → HARD)
Then…

AMRAP x 5 MINUTES
10 Alt. Lunges
5 Controlled Shoulder Kips (keep the swing tight)
10 Med Ball Ground 2 OH
5 V-ups or Tuck-ups

Then...
2:00 Additional Squat Prep...
10 Bootstrapper Squats (slow and controlled)
:30 Bottom of Squat Hold (open ankles, hips, quads)
10 1+¼ Squats (1 full squat, then up/down ¼ then up)
Workout
Metcon (Time)
WZA ONLINE QUALIFIER
Week 2

FOR TIME*
150 Wall Balls (20/14)|(14/10)**
75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.
**10'/9' for M/F
WZA Adjusted Version:

FOR TIME
100 Wall Balls (14/10)
50 Butterfly Weighted Sit Up (14/10)

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way. Please see the official WZA movement standards for the weighted sit-up while holding the WB.
**10'/9' for M/F

2019-08-29

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
Play a Game!

Then...

1 ROUND of...
20 Jumping Jacks
40 Mountain Climbers
20 Lunges
40 Hollow Flutter Kicks
20 Groiners with Twist
20 Air Squats
10 Forward Leg Swings
10 Lateral Leg Swings
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 3 Up-Downs + 3 KB Swings
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 3 Jump Squats + 3 Sit-ups
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, and walk away feeling amazing.
Cool Down
FOR RECOVERY
8:00 Flow Stretching*

4:00 Lower Body, Hips & Hammies
4:00 Upper Body, Lats & Shoulders

2019-08-28

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
3 ROUNDS
:30 Bike
10 PVC Pass Through
10ft Duck Walk*
5 Superman / 5 Hollow Rock
5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.
Strength
Snatch (1x1)
ON A 20:00 RUNNING CLOCK...
Build to 1RM Snatch*

*Power or Squat, Athlete Choice
Workout
Metcon (AMRAP - Reps)
ON 7:00 RUNNING CLOCK...
50/40 Cal Bike
Max Power Snatch (135/95)|(95/65)

2019-08-27

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
AMRAP x 5 MINUTES
15 Jumping Jacks
10 Arm Circles
10 Arm Crosses
3 Wall Walks
Skill
EMOM x 10 MINUTES
MIN 1 - 3-5 Reps of Gymnastic Goat*
MIN 2 - :45 Single, Double, or Triple Under Practice

*Gymnastic Goat should be any movement that athlete needs specific practice on...

HSPU
Pull-Up
Muscle-Up
HS Walk
Ring Dip or Bench Dip
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 15 MINUTES
Run 200m
30 Double Unders
15 Handstand Push-ups or 15 DB Push Press (40/30)|(30/20)
Cool Down
FOR RECOVERY
5:00 Foam Rolling Focusing on Lats & Upper Back

2019-08-24

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
"You go, I go" partner chipper warm-up! Have everyone partner up and grab out a slam ball, light KB, and light bumper plate. Against a 10:00 clock, challenge teams to see how far they can get. Only one person can work at a time.

ON A 10:00 RUNNING CLOCK…
200m Team Jog (run together)
40 American KB Swings
40 Air Squats
40 Plate Ground to Overhead
40 Up Downs
40 Plate Push Press
40 Sit Ups
Workout
"STRAIGHT 100." (Time)
FOR TIME
25 Cal Row
20 Wall Balls (20/14)|(14/10)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)|(14/10)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)|(14/10)
50 Box Jumps (24/20)
25 Cal Row

-20:00 Time Cap-
Optional Finisher
2 SETS
:30 Hollow Rock
2:00 Plank Hold
:30 Hollow Rock
50 Russian Twists (w/ Medball)

2019-08-24

CrossFit

CrossFit Fitzgerald

Sunday
Warm-up
Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 10 MINUTES
400m Run (run together)
10 Air Squats
10 KB Swings
5/5 KB Push Press (Left/Right)
5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch
20 Barbell Hops (both feet hop over bar)
5 Push-ups (knee or upright)
Workout
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(135/95)|(95/65)

2019-08-23

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
3:00 On Bike or Row, Gradually increasing effort
Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)
7 DBL DB Snatch
5 Scap Pull-ups
7 DB Up-Downs
5 Shoulder Driven Kips
7 DB Up-Down to OH (as you come up snatch DB from ground to OH)
5 Pull-ups or 5 Ring Rows
Skill
ON A 10:00 RUNNING CLOCK...
Skill Prep for Workout
Workout
Metcon (AMRAP - Rounds and Reps)
WZA ONLINE QUALIFIER
Week 1

AMRAP x 16 MINUTES
40 Alt. DB Snatch (50/35)|(35/20)
40 Pull-ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Press
20 Bar Muscle Up
Alternate Version...

AMRAP x 16 MINUTES
40 Alt DB Snatches (35/20)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Ups

2019-08-22

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
AMRAP x 9 MINUTES
1:00 Row or Bike (Increasing intensity each round)
10 Groiners
10 Lunges
10 Slam Ball or Deadlifts
10 Slam Ball Thrusters
Recovery Workout
Metcon (No Measure)
EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Alt. Lunges + 4 Perfect Push-ups
MIN 2 -- Row or Bike, Moderate Effort

-Rest 3:00-

EMOM x 10 MINUTES
MIN 1 -- AMRAP of 4 Perfect Air Squat + 4 Slam Balls
MIN 2 -- Row or Bike, Moderate Effort

*This recovery effort is to set-up tomorrow's WZA Qualifier Workout. Pre-gameday, we want a good sweat, lots of ROM, open up the legs from yesterday and walk away feeling great.
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Child's Pose
2:00 Lat Rolling / Distraction (1:00 each side)
2:00 T-Spine Rolling / OH Opening

2019-08-21

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
3 ROUNDS FOR QUALITY
10 Air Squats (with a :01 pause in the hole)
5/5 Cossack Squats w/ PVC
5/5 Single Leg Glute Bridges (:02 sec pause at the top)
100m Light Jog
Strength
Back Squat (5-5-3-3-1-1)
Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 8 and final of Squat Cycle. Deload week and back-off week. Backing off from the 1RM numbers from last week, move well and get some moderate to moderate heavy reps in. Complete confidence on the bar..no misses!

5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 MINUTES
100m Run
5 Hang Power Clean (95/65)|(65/45)
7 Front Squats

2019-08-20

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
4 ROUNDS FOR TIME* (12 MIN CAP)
200m Row
7/7 SA DB Split Squat Thrusters
9/9 SA Glute Bridge DB Floor Press
25 Plate Jumps
:30 Rest

*Increase weight on DBs and pace on the rower each round
Workout
Metcon (Time)
FOR TIME
1000m Row

Immediately into...

3 ROUNDS
10 Single DB Burpees (50/35)|(35/25)*
20 SA OH DB Lunge**
40 Double Unders

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.
Optional Finisher
3 SETS
10 Strict TTB
20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-

2019-08-19

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
AMRAP X 5 MINUTES
8/6 Cal Bike
8 Plate Ground to Overhead With :02 Pause At The Top
8 V-ups

-THEN-
3 ROUNDS
25" Waiter Walk (Each Arm)
15 PVC Pass Throughs
Strength
Push Jerk (3-3-3-3-3)
Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.
Workout
Metcon (Time)
FOR TIME
15-12-9
Push Jerk (135/95)|(95/65)
12-12-12
Cal Bike

immediately into...

6-9-12
Push Jerk (155/105)|(115/75)
12-12-12
Cal Bike
Cool Down
FOR RECOVERY*
2:00 Walking Rest
3:00 Slow Pedal

*Focus on calm, nasal breathing.

2019-08-18

CrossFit

CrossFit Fitzgerald

Sunday
Warm-up
Partner Style, Mirror One Another Through the Full Warm-up…

AMRAP x 10 MINUTES
400m Run (run together)
10 Air Squats
10 KB Swings
5/5 KB Push Press (Left/Right)
5 Burpees

*Athletes perform the warm-up together and must complete the movements in unison. After the general warm-up, grab empty barbells…

10/10 Alternating Groiner Stretch
20 Barbell Hops (both feet hop over bar)
5 Push-ups (knee or upright)
Workout
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(135/95)|(95/65)

2019-08-17

CrossFit

CrossFit Fitzgerald

Sunday
Warm-up
2 ROUNDS...
5 Inch Worms w/o push-up
5 DB Front Squats
5 DB Push Press
10 Alt. Box Step-Ups
Partner Workout
Metcon (AMRAP - Reps)
IN TEAMS OF 2...

AMRAP x 14 MINUTES*
P1 - 6 DB Thrusters + 6 Burpees Over DB
P2 - Max Box Jumps

*Partner 1 completes the designated work, while partner 2 performs Max Box Jumps. Once partner 1 is finished, partners switch. Score is the total number of combined Box Jumps.
Optional Finisher
NOT FOR TIME
Accumulate 100 Partner Leg Throws*

*Every time you switch, both partners perform 10 DB Bicep Curls

2019-08-16

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
3 ROUNDS
:20 Singles → Fast Singles → Double Unders
10 Groiners
10 Jumping Squats
20 Marching Plank

2 ROUNDS*
5 Inch Worms
5 Behind the Neck Snatch Press
5 Sots press
5 OHS
10 Alt Cossack Squat (back rack optional)
5 Hang Muscle Snatch

*First round with PVC / Second round with barbell.
Strength
Metcon (5 Rounds for weight)
E2MOM x 10 MINUTES
1 Hang Squat Snatch + 2 Overhead Squats

*Start E2MOM at moderate load and build toward heavy, but doable, set. The squat in the HSS does not count toward the 2 OHS.
Workout
Metcon (AMRAP - Rounds and Reps)
"DOUBLE AMRAP"*

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

-Rest 2:00-

AMRAP x 6 MINUTES
1 Hang Squat Snatch (115/75)|(75/55)
3 Overhead Squats
25 Double Unders

*The squat in the HSS does not count toward the 3 OHS. In total, athlete must complete 1 HSS then 3 OHS for a total of 4 reps before the DUs.

2019-08-15

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
3 ROUNDS
250m Row (Stays the same)
7 Squats → Front Squats (PVC) → OH Squats (PVC)
7 Push-ups → Ring Support → Dip Negative
7 Scap Pull-ups → Chin-ups → Pull-ups
7 Sit-ups → Leg Lifts → Hanging Knee Raises
Workout
Metcon (No Measure)
EMOM x 24 MINUTES*
MIN 1 - Row for Cals
MIN 2 - Up-Down Box Jump (24/20)
MIN 3 - KB Farmer Carry (AHAP)
MIN 4 - Sit-Ups (GHD Optional)

*:45 work / :15 rest for all movements
Optional Finisher
"RUMP PUMP"

3 SETS
25 Glute Bridge-ups
into...
1:00 Glute Bridge-up Hold

-Rest as Needed b/t Sets-

2019-08-14

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
‘Old School Gym Class" Warm-up…

3 ROUNDS
10 High Knees (each)
10 Sit-ups
10 Mountain Climbers (each)
10 Arm Crosses
10 Tuck-Jumps
Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - Run 200m
MIN 2 - Max Slam Balls
Workout
Metcon (7 Rounds for weight)
7 SETS FOR LOAD*
1 Deadlift
1 Power Clean
1 Hang Power Clean
1 Push Press
1 Push Jerk
1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.

2019-08-13

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
EMOM x 8 MIN:
:50 Bike @ 60%
:50 samson lunge stretch
:50 Bike @ 70%
:50 Alt. Cossack Squat
:50 bike @ 80%
:50 tempo air squat (31X1)
:50 bike @ 90%
(5/5 Box Step Downs
Strength
Back Squat (1-1-1-1-1)
Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.
Workout
Metcon (Time)
FOR TIME
30-20-10
Kettlebell Swing (53/35)|(35/26)
Burpee

2019-08-12

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
EMOM x 8 MIN:
Odd: :50 Bike @ 60% → 70% → 80% → 90%
Even: :50 Samson Lunge Stretch → Alt. Cossack Squat → Tempo Air Squat (31X1) → 5/5 Box Step Downs
Strength
Back Squat (1-1-1-1-1)
Back Squat

-Rest at Least 2:00 b/t Sets-

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.
Workout
Metcon (Time)
FOR TIME
30-20-10
Kettlebell Swing (53/35)|(35/26)
Burpee

2019-08-12

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
BUY IN...
15/12 Cal Bike (Easy Effort)

3 ROUNDS...
10 DBL KB/DB Bent Over Row
25’ Filly Walking Lunge (R)
25’ Filly Walking Lunge (L)
25’ Cross Body Walk (R)
25’ Cross Body Walk (L)
:20 FR Bottom of Squat Hold

BUY OUT...
15/12 Cal Bike (Hard Effort)
Skill
ON a 10:00 RUNNING CLOCK...
Muscle-Up Skill Development

Beginner - Transition Drills
Intermediate - High Ring Drills
Advanced - Mult. Reps or Strict Work
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 16 MINUTES
50/40 Cal Bike
50 Wall Ball (20/14)|(14/10)
10 Ring Muscle-Ups

2019-08-10

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
7 MIN PARTNER AMRAP
PARTNER 2 Complete…

1 ROUND OF...
20 MB Russian Twists
10 Box Step Ups
10 MB FS Squats
10 MB G2OH

PARTNER 2 Hold any Static Position…
Plank, Hollow/Tuck Hold, Squat Hold, Active Bar Hang Hold, Chin Over Bar/Ring Row Hold…Partner 2 can switch as needed while Partner 1 works.
Workout
Metcon (Time)
2 ROUNDS FOR TIME
800m Med Ball Run (20/14)|(14/10)*
50/40 Cal Row
25 Box Jumps (30/24)

-30:00 Time Cap-

*MB is recommended but weighted run with other objects DB, KB, Sandbag, etc. can work!
Finisher
ON A 3:00 RUNNING CLOCK...
Accumulate Max Plank

-Rest as Needed-

ON A 3:00 RUNNING CLOCK...
Accumulate Max Wall Sit

2019-08-09

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
500m Row into…

3 ROUNDS FOR QUALITY (really feeling the positions)
10 Barbell Deadlifts (pause at mid-thigh)
7 Hang Muscle Cleans (open rack further each rep)
5 Front Squats (hold bottom and bounce out of hole slow)
3 Strict Presses (press up hard and push body through bar)
Extended Warm-up
Squat Clean Thruster (1x1)
ON A 10:00 RUNNING CLOCK...
Build to "Heavier" Single Squat Clean and Jerk*

*Immediately before workout, build up quickly to 15-25% heavier than workout weight
"CALIFORNIA LOVE" (Time)
FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 Burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
Cool Down
FOR RECOVERY
5:00 Foam Rolling

*Focus on quads and hips

2019-08-08

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
4 ROUNDS
:30 Bike
25’ Forward Bear crawl
25’ Reverse Bear crawl
8/8 DB Cross Body Single Leg RDL
6/6 SA Half Kneeling DB Arnold Press
4/4 SA DB Overhead Split Squat
Workout
Metcon (AMRAP - Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
10 Cal Bike
10 Slam Ball (20/15)|(15/10)

-Rest 3:00 b/t Sets-
Optional Cool Down
FOR RECOVERY
400m Slow Walk Focusing on Calm Nasal Breathing

2019-08-07

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press
2 Wall Walks
Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 - 100m Jog

Then...

SKILL
ON A 6:00 RUNNING CLOCK...
Kipping HSPU Breakdown
Workout
Metcon (Time)
FOR TIME
21-15-9-6
Handstand Push-up
8-8-8-8
DB Box Step-Over (50/35)|(35/25)/(24/20)

*Run 200m After Each Set.

2019-08-06

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
3 ROUNDS
10 Tempo Air Squats (5051)
:30 Squat Hold
:30 Pigeon Stretch (Left Leg)
:30 Pigeon Stretch (Right Leg)

Into…

3 SETS OF:
7 Back Squats (30X1)*
Strength
Back Squat (5x1 (20X1))
Back Squat @80-90% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 MINUTES
9 Back Squat (155/105)|(135/95)
21 Unbroken Double Unders*

*:30 of attempts or 1:00 Max on each DU station through the workout.
Cool Down
FOR RECOVERY
5:00 Slow Pedal on Bike

2019-08-05

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
2 ROUNDS -- With a partner, "Mirrored" (both athletes move together in unison)
8 Up-downs
8 Air Squats
8 V-ups/Tuck-ups
8 Plate Ground to OH

Into…

1 ROUND (Non-mirrored, partners alternate movements - P1 rows then P2 rows, etc.)
300m Row
10 Burpees
10 Toes to Bar
10 DBL DB G2OH
Partner Workout
Metcon (Time)
IN TEAMS OF 2...

FOR TIME
2000m Row
120 Burpees
1000m Row
100 Toes to Bar
500m Row
80 DBL DB Ground to Overhead (35/25)|(25/15)

-33:00 Hard Cap-

*Athletes must switch every 250m on the rowers and split work between the two in any way. Get as far as you can in the workout!

2019-08-03

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
AMRAP x 3 MINUTES
10 Jumping Jacks (full range of motion w/arms)
10 Mt. Climbers
10 Sit Ups
10 Air Squats

into...

Play a Game!
Recovery Workout
Metcon (No Measure)
3 SETS FOR QUALITY
2:00 Bike, Row, Ski, or Run
1:00 Russian KB Swing (70/53)|(53/35)
1:00 Static Hold of Choice*
2:00 Bike, Row, Ski, or Run
1:00 Tall Box Step-Up (30/24)
1:00 Static Hold of Choice*

-Rest 1:00 b/t Sets-

*Static Hold Options...
Wall Sit or Squat Hold
Any Plank Variation
Hollow Hold
Chin Above Bar or Bar Hang
Handstand Hold
or...
Any Other Static Hold
Cool Down
FOR RECOVERY
5:00 Flow Stretching

2019-08-02

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
Start off with a class 400m jog!

into…

AMRAP x 6 MINUTES
6 DB Hang Squat Cleans (light DB’s)
6 DB Push Press
6 DB Bent Over Row
6 Kip Swings or Ring Rows
Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK...
Build to a Moderate-Heavy Set of 3 Hang Squat Clean Thruster*

*Final set of 3 should be heavier than the weight you will use for the workout.
Workout
Metcon (Time)
FOR TIME
400m Run
into...

2-4-8-12-8-4-2
Hang Squat Clean Thruster (115/75)|(75/55)
4-8-16-24-16-8-4
Pull-up

2019-08-01

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
4 ROUNDS (progress movement every round)
:30 of...Single Unders → Fast Singles → High Jump Singles → DU’s or attempts

10 Reps of...Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 Reps of...BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper
Workout
Metcon (3 Rounds for reps)
EVERY 9:00 FOR 27:00...
1500m Row
25 Plate Ground to OH (45/35)|(35/25)
Max Double Unders in Remaining Time
Optional Finisher
"SUNS OUT, GUNS OUT"

3 SETS
15 DB Floor Press (Heavy)
:45 "Gun Hold" w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body

2019-07-31

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
3:00 EZ Pace on Bike or Row
Then…

2 ROUNDS
20 Alt. V-Ups
10 PVC Good Mornings
10 Alt. Cossack Squat

Into...

2 ROUNDS
20 Atl. Superman
10 Reverse Lunges
5 PVC Kang Squat (:03 pause at bottom)*
Strength
Back Squat (5-5-3-3-1-1)
-Rest at Least 2:00 b/t Sets-

*Week 5 of Squat Cycle. Deload week and set-up week. Goal is intentional building toward Moderate-Heavy single...no missed reps.

Record heaviest single rep.

5-5...Moderate
3-3...Moderate-Heavy
1-1...Moderate-Heavy+
Workout
"SPEED DEMON" (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs

-Hard Cap 8:00-

2019-07-30

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
On A 3 MINUTES RUNNING CLOCK...
:30 Slow pace on bike
:30 Sprint

-THEN-

AMRAP X 9 MINUTES
7/7 DB Single Arm Bent Over Row
25’ Bear Crawl
25’ Reverse Bear Crawl
7/7 DB Single Arm Thruster
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Bike
15 Hand Release Push-up
2 Rope Climb
Finisher
ON A 10:00 RUNNING CLOCK...
HS Walk Play*

*Suggested Drills...
Beginners - Pike Walk or HS Hold
Intermediates - Box Rotation or Wall Walk
Advanced - Max Distance Walk

2019-07-29

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
AMRAP X 5 MINUTES
10 Air Squats
10 DB Strict Press
10 DB Sumo Deadlift
5 Broad Jumps

-Into-

AMRAP X 5 MINUTES
:30 Lunge & Twist
:30 Bar Hang
:30 Straight Leg Kicks
:30 PVC Pass Throughs
Extended Warm-up
3 SETS
5 Tempo DB Push Press (30X1)
5 Tempo Deadlift (31X1)

*Each Set increase weight on DL. Workout weight for final set.
Workout
Metcon (Time)
FOR TIME
40-30-20
Deadlift (185/125)|(135/95)
DB Push Press (50/35)|(35/25)
Box Jump (24/20)
Optional Cool Down
FOR RECOVERY*
3:00 Banded Hamstring Stretch
3:00 Lat/Shoulder Distraction

*Perform stretches for 1:30 on each side.

2019-07-27

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
AMRAP x 5 MINUTES
5 KB Deadlift
10 Russian KB Swings
15 Jumping Jacks
20 Mountain Climbers

*Once the AMRAP is completed, 400m group run...keep everyone together, no one gets left behind.
Partner Workout
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

AMRAP x 12 MINUTES
200m Run

-Rest 1:30-

AMRAP x 12 MINUTES
4 Push-ups
8 KB Swing (53/35)|(35/26)
16 Double Unders

*P1 works while P2 rests. In part 1, Partners alternate every 200m run. In part 2, Partners alternate after every full round of 4-8-16.
Optional Cool Down
FOR RECOVERY
5:00 Foam Rolling*

*Focus on upper/lower back, lats and calves.

2019-07-25

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)
10 Air Squat → PVC Front Squat → PVC Overhead Squat
7 Push Up → Ring Dip → Dip Negative
7 Scap Pull Up → Chin Ups → Pull Ups
7 Sit Ups → Lying Leg Lift → Hanging Knee Raise
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 - 3-5 Reps Tall Box Jump*
MIN 2 - Max L-Hang or Tuck-Hang

*Suggested max height of 36"
Workout
Metcon (3 Rounds for reps)
3 SETS FOR MAX REPS
1:00 - Cal Bike or Row
1:00 - Strict Ring Dip or Bench Dip
1:00 - Box Jump (24/20)
1:00 - Toe to Bar

-Rest 1:00 b/t Sets-

2019-07-24

CrossFit

CrossFit Fitzgerald

Wednesday
Warm-up
2 min mod pace bike ride followed by...

2 ROUNDS
10 Banded Glute Bridges
8 V-Ups
6 Up-Down + Broad Jump

Into…

2 ROUNDS
10 Kang Squats
8 Strict Presses
6 Hang Muscle Snatches*
Strength
Back Squat (5x3 (20X1))
Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle. Heavier than the previous week's 5x3.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squats (95/65)|(65/45)
9 Bar Facing Burpees
Cool Down
FOR RECOVERY
5:00 Slow Pedal on Bike

2019-07-23

CrossFit

CrossFit Fitzgerald

Tuesday
Warm-up
4 ROUNDS (Increasing Effort Each Round on Bike)
10/8 Calorie Bike
10 Ring Rows
10 KB Filly Lunges (5 each)*
:20 Double KB Front Rack Hold at the Bottom of Squat (Light!)
Workout
Metcon (No Measure)
EMOM x 24 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - Gymnastic Pull of Choice*
MIN 3 - :30 Double KB Front Rack Hold (Athlete Choice, Heavy)

*Options for Gym. Pull...
5-10 Ring Rows
5-10 Strict Pull-ups
5-15 Kipping Pull-ups
1-2 Legless Rope Climbs
2-3 Rope Climbs

2019-07-22

CrossFit

CrossFit Fitzgerald

Monday
Warm-up
General Warm-up -- Have athletes grab a moderate-light KB.

AMRAP x 10 MINUTES
100m Run (Moderate Pace)
8 KB Sumo DL
8 KB High Pulls from the waist
8 KB Russian Swings

Then...

2 Sets with an Empty Barbell
10 Deadlifts
10 Hang Muscle Cleans
10 Front Squats
10 Strict Press
Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Sumo DL High Pull (115/75)|(95/65)
20 Push Press
800m Run
Finisher
"BEACH BODY ABS"

2 SETS
10 Slow Barbell Roll-Outs
Max Hollow Hold
Max Plank Hold

2019-07-20

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
AMRAP x 5 MINUTES
8/6 Cal Row
10 Tempo DB Bent Over Row (20X1)
12 Alt. DB Strict Press
Strength
Metcon (No Measure)
3 SETS
10 Tempo DB Incline Bench Press (30X1)*
20 Seated Banded Lat Pull Downs

*Incline created by support on WB and athlete seated on the ground.
Workout
Metcon (Time)
FOR TIME
500m Row
50 Sit-ups
400m Row
40 Sit-ups
300m Row
30 Sit-ups

-15:00 Time Cap-

2019-07-19

CrossFit

CrossFit Fitzgerald

Hey guys! We have an adjusted schedule for this week!
Monday: 5am. 5pm & 6pm
Tuesday: 5am, 5pm & 6pm
Wednesday: 5am & 6pm
Thursday: 5am & 6pm
Friday: 5am & 5pm
Saturday: 9am

***The 9am class will run as an open gym! Please text Kensey If you plan to attend the 9am class! 630-688-7672.

Thank you for adjusting to the different schedule for the week! See y’all soon!
Friday
Warm-up
200m Run

Immediately into …

2 ROUNDS
5/5 Single Arm Ring Rows → 10 Ring Rows
8 Alt. Step-Overs → 8 Box Jump-Overs
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Ring Rows
MIN 3 - 10 Box Jump Overs
Optional Finisher
2-3 SETS
25 Hollow Rocks
10/10 Hip Raises (from side plank)
15 Arm Haulers

2019-07-18

CrossFit

CrossFit Fitzgerald

Hey guys! We have an adjusted schedule for this week!
Monday: 5am. 5pm & 6pm
Tuesday: 5am, 5pm & 6pm
Wednesday: 5am & 6pm
Thursday: 5am & 6pm
Friday: 5am & 5pm
Saturday: 9am

***The 9am class will run as an open gym! Please text Kensey If you plan to attend the 9am class! 630-688-7672.

Thank you for adjusting to the different schedule for the week! See y’all soon!
Thursday
Warm-up
TABATA
8 SETS (:20 ON / :10 OFF)*
Single Unders or Double Unders

Into...

3 ROUNDS
10 KB Front Rack Reverse Lunges
10 Med Ball Thrusters
Strength
Metcon (No Measure)
EVERY 3:00 FOR 4 SETS
10 Tempo Box Dips (3111) or Ring Dips (3111)
:30 L-Hang Hold
15 Tempo Banded Face Pulls (2111)
Workout
Metcon (3 Rounds for reps)
"TABATA"

8 SETS, :20 WORK/ :10 REST
TABATA 1 - Push-ups
TABATA 2 - Hollow Hold
TABATA 3 - Mountain Climbers*

-Rest 1:00 b/t Tabatas-

*Mountain Climbers should be performed with knee touching the elbow.

2019-07-17

CrossFit

CrossFit Fitzgerald

Hey guys! We have an adjusted schedule for this week!
Monday: 5am. 5pm & 6pm
Tuesday: 5am, 5pm & 6pm
Wednesday: 5am & 6pm
Thursday: 5am & 6pm
Friday: 5am & 5pm
Saturday: 9am

***The 9am class will run as an open gym! Please text Kensey If you plan to attend the 9am class! 630-688-7672.

Thank you for adjusting to the different schedule for the week! See y’all soon!
Wednesday
Warm-up
3 ROUNDS
1:00 Bike (Rd 1 EZ–Rd 2 Mod–Rd 3 Hard)
5/5 Single Leg RDL w/ empty barbell
5 Scap Pull Ups – Strict Pull Ups – Kipping Pull Ups
Strength
Farmer's Carry (400m farmers carry. Rest as needed. )
Men: shoot for 70's or 53's.
Women: shoot for 53's or 35's
CFLite: shoot for 25/'s or 35's
Partner Workout
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

AMRAP x 14 MINUTES
10 Deadlifts (Athlete Choice, Moderate) (sub sumo Kettlebell deadlift where needed)
8/6 Cal Bike
6 Pull-ups

*P1 completes 1 full round while P2 rests.

2019-07-16

CrossFit

CrossFit Fitzgerald

Hey guys! We have an adjusted schedule for this week!
Monday: 5am. 5pm & 6pm
Tuesday: 5am, 5pm & 6pm
Wednesday: 5am & 6pm
Thursday: 5am & 6pm
Friday: 5am & 5pm
Saturday: 9am

***The 9am class will run as an open gym! Please text Kensey If you plan to attend the 9am class! 630-688-7672.

Thank you for adjusting to the different schedule for the week! See y’all soon!
Tuesday
Warm-up
AMRAP x 5 MINUTES
:30s Row or bike
10 Alt. Reverse Lunges
20 Double-Unders/40 Single-Unders
5/5 DB Hang Power Cleans*

*5 Single Arm DB Hang Power Cleans on each side
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 - 15/12 Cal. Row
MIN 2 - 14 Alt. DB Front Rack Reverse Lunges
MIN 3 - 40 Double-Unders or 80 Single-Unders
MIN 4 - 14 DB Hang Power Cleans
Optional Finisher
2-3 SETS
5-10 Rower Pike-Ups
5-10 Rower Hamstring Curls
1:00 Hamstring Smash w/ Foam Roller

2019-07-15

CrossFit

CrossFit Fitzgerald

Hey guys! We have an adjusted schedule for this week!
Monday: 5am. 5pm & 6pm
Tuesday: 5am, 5pm & 6pm
Wednesday: 5am & 6pm
Thursday: 5am & 6pm
Friday: 5am & 5pm
Saturday: 9am

***The 9am class will run as an open gym! Please text Kensey If you plan to attend the 9am class! 630-688-7672.

Thank you for adjusting to the different schedule for the week! See y’all soon!
Monday
Warm-up
AMRAP x 6 MINUTES
100m Run
10 Alt. Step Back Lunges
25’ Duck Walk
10 Jumping Air Squats
Strength
Weighted Step-ups (3 sets of 6 each leg)
*8x Side planks (each side) with an up/down hip tap after each set.

Dumbbells, barbells or kettlebells are acceptable.
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS
25 Air Squats
100m Run

2019-07-13

CrossFit

CrossFit Fitzgerald

Saturday
Warm-up
Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**
10/8 Cal Bike
20 Alternating Single Leg V-Ups
10 KB Sumo Deadlift High Pulls
20 Suitcase Lunges

**P1 works, while P2 stretches...perform a stretch or hold each round they are "off". Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups
Workout
"FROZEN ROPE" (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES
20/15 Cal Bike
2 Rope Climb
20 Plate Squat Clean (45/35)|(25/15)
2 Rope Climb
Cool Down
NOT FOR TIME
400m Walk as a Group*

*Calm nasal breathing only

2019-07-12

CrossFit

CrossFit Fitzgerald

Hey All! We hope you had a great 4th of July. Lets strive to get back on track this week by reinforcing some good habits- eat slowly, stop eating when 80% full, skip the alcohol this week and make sure you get at LEAST 3 workouts in!

CrossFit Kids is back on regular schedule this week: Tuesday & Thursday @ 4pm.

Afternoon schedule will continue as 5pm & 6pm class only for this week.

Mid morning class is at 9am this week.
Friday
Warm-up
500m Row (2 min max)
into...

2 SETS...
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)
Extended Warm-up
3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 - Empty Barbell
SET 2 - Building Weight
SET 3 - Workout Weight
Workout
Metcon (Time)
FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-

2019-07-11

CrossFit

CrossFit Fitzgerald

Hey All! We hope you had a great 4th of July. Lets strive to get back on track this week by reinforcing some good habits- eat slowly, stop eating when 80% full, skip the alcohol this week and make sure you get at LEAST 3 workouts in!

CrossFit Kids is back on regular schedule this week: Tuesday & Thursday @ 4pm.

Afternoon schedule will continue as 5pm & 6pm class only for this week.

Mid morning class is at 9am this week.
Thursday
Warm-up
Play a Game!

Then...

2 ROUNDS FOR QUALITY
4-6 Reps of Each Movement in Workout
Workout
(AMRAP - Reps)
TABATA
8 SETS, :20 WORK / :10 REST

TABATA 1 -- Box Jump (20)
TABATA 2 -- Push-Ups
TABATA 3 -- DB Bent Over Row (35/25)|(25/15)
TABATA 4 -- Slam Ball (20/15)|(15/10)
TABATA 5 -- Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.
Finisher
"SUNS OUT, GUNS OUT"

3 SETS
12/12 Concentration Curls

-Rest as Needed b/t Sets-

2019-07-10

CrossFit

CrossFit Fitzgerald

Hey All! We hope you had a great 4th of July. Lets strive to get back on track this week by reinforcing some good habits- eat slowly, stop eating when 80% full, skip the alcohol this week and make sure you get at LEAST 3 workouts in!

CrossFit Kids is back on regular schedule this week: Tuesday & Thursday @ 4pm.

Afternoon schedule will continue as 5pm & 6pm class only for this week.

Mid morning class is at 9am this week.
Wednesday
Warm-up
3 ROUNDS...
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…
Strength
Clean (8x1)
CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-
Optional Cool Down
FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies

2019-07-09

CrossFit

CrossFit Fitzgerald

Hey All! We hope you had a great 4th of July. Lets strive to get back on track this week by reinforcing some good habits- eat slowly, stop eating when 80% full, skip the alcohol this week and make sure you get at LEAST 3 workouts in!

CrossFit Kids is back on regular schedule this week: Tuesday & Thursday @ 4pm.

Afternoon schedule will continue as 5pm & 6pm class only for this week.

Mid morning class is at 9am this week.
Tuesday
Warm-up
AMRAP x 7 MINUTES
10 Up-Downs
10 Plate Deadlifts
5/5 Body Weight Lunges

- Rest 1:00 -

AMRAP x 5 MINUTES
8 Up-Downs
8 Plate Deadlifts
4/4 Front Rack Plate Lunges

- Rest 1:00 -

AMRAP x 3 MINUTES
6 Up-Downs
6 Plate Deadlifts
3/3 OH Plate Lunges
Workout
Metcon (No Measure)
EMOM x 21 MINUTES
MIN 1 -- 12/10 Cal Bike
MIN 2 -- 12 Burpee Step-Ups (24/20)
MIN 3 -- 12/12 DB Step Back Lunges (Athlete Choice)

2019-07-08

CrossFit

CrossFit Fitzgerald

Hey All! We hope you had a great 4th of July. Lets strive to get back on track this week by reinforcing some good habits- eat slowly, stop eating when 80% full, skip the alcohol this week and make sure you get at LEAST 3 workouts in!

CrossFit Kids is back on regular schedule this week: Tuesday & Thursday @ 4pm.

Afternoon schedule will continue as 5pm & 6pm class only for this week.

Mid morning class is at 9am this week.
Monday
Warm-up
AMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)
Strength
Back Squat (5x5 (20x1))
Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

:02 descent, fast on the way up.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double Under
Optional Cool Down
FOR RECOVERY
5:00 Slow Pedal on Bike

2019-07-07

CrossFit

CrossFit Fitzgerald

Sunday
Warm-up
AMRAP x 4 MINUTES
:30 Running/Biking/Rowing/Ski (athlete’s choice)
5/5 Bodyweight Split Squats
10 Hollow Rocks
10 Alt. Bent Over DB Rows
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 - :45 Cardio (Athlete's Choice)*
MIN 2 - 5/5 DB Suitcase Split Squats
MIN 3 - 20 V-Ups/Tuck-Ups
MIN 4 - 20 Alt Bent Over DB Seesaw Row

*Athlete can choose to run, bike, row or ski. Athlete can switch up monostructural effort every round...
Optional Finisher
Metcon (No Measure)
1 ROUND FOR QUALITY
2:00 Couch Stretch/Side
10 Cat/Cow
1:00 Banded Hamstring Stretch/Side

2019-07-06

CrossFit

CrossFit Fitzgerald

CFF/CFL
Warm-up
3 ROUNDS
1:00 Arms Only Rowing → 1:00 Arms + Body Rowing → 1:00 Full Body Rowing
15 DBL DB Hammer Curls
10 DB Goblet Squat
Metcon
Metcon (No Measure)
3 Rounds: 2:00 Stations

No Rest b/t Stations
1:00 Rest b/t Rounds

STATION 1
1:00 Walking Lunges
1:00 Wall Sit

STATION 2
1:00 Push-ups
1:00 Tuck Hold

STATION 3
1:00 Mountain Climbers
1:00 Bear Crawl Hold

STATION 4
1:00 Fast Pedal
:30 Slow Pedal
Cool Down
Cooldown/Stretch
Butterfly
Saddle
Seated Straddle

2019-07-05

CrossFit

CrossFit Fitzgerald

REMINDER: CrossFit Kids Class will take place on Wednesday at 4pm instead of Thursday due to the 4th of July.

SCHEDULE CHANGES FOR THIS WEEK:
Mid Morning Class is back to 9am.
There will be no 4pm Class this week -5pm & 6pm only.

We will be closed on Thursday, Friday and Saturday for the 4th of July holiday - 'MERICA!!
Friday
Warm-up
4 min TABATA
8 SETS, :20 WORK / :10 REST
Sets 1 & 2: Jumping Jacks + Up-Down
Sets 3 & 4: Air Squat
Sets 5 & 6: MB Deadlift + Front Squat
Sets 7 & 8: MB Thruster
Strength
Back Squat (8-6-4-8-6-4)
Back Squat @Light-Moderate. Record each set of 4.

-Rest 1:00 b/t Sets-
Workout
Metcon (2 Rounds for time)
2 SETS
50 WallBall (20/14)
25/20 Cal Bike

-Rest 3:00 b/t Sets-

2019-07-04

CrossFit

CrossFit Fitzgerald

REMINDER: CrossFit Kids Class will take place on Wednesday at 4pm instead of Thursday due to the 4th of July.

SCHEDULE CHANGES FOR THIS WEEK:
Mid Morning Class is back to 9am.
There will be no 4pm Class this week -5pm & 6pm only.

We will be closed on Thursday, Friday and Saturday for the 4th of July holiday - 'MERICA!!
Thursday
Warm-up
AMRAP X 5 MINUTES
10 Banded KB Deadlifts
8 Banded Russian KB Swings
6 Banded Goblet Lateral March
Strength
Deadlift (7-6-5-7-6-5)
Deadlift @Light-Moderate. Record both sets of 5.

-Rest 2:00 b/t Sets-
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
5 Deadlifts (185/95)
10 Burpees Over Bar

2019-07-03

CrossFit

CrossFit Fitzgerald

REMINDER: CrossFit Kids Class will take place on Wednesday at 4pm instead of Thursday due to the 4th of July.

SCHEDULE CHANGES FOR THIS WEEK:
Mid Morning Class is back to 9am.
There will be no 4pm Class this week -5pm & 6pm only.

We will be closed on Thursday, Friday and Saturday for the 4th of July holiday - 'MERICA!!
Wednesday
Warm-up
4 ROUNDS
100m Run
8 Plate Ground to Overhead
8 Push-ups
8 Lunge & Twist
:20 Hollow Rock
Workout
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Finisher
Metcon (No Measure)
"BEACH BODY ABS"

5 SETS
:15 Max Russian Twist (25/15)
:45 Knee Tucks

-Rest :30 b/t Sets-

2019-07-02

CrossFit

CrossFit Fitzgerald

SCHEDULE CHANGES FOR THIS WEEK:
Mid Morning Class is back to 9am.
There will be no 4pm Class this week -5pm & 6pm only.

We will be closed on Thursday and Friday for the 4th of
July holiday - 'MERICA!!

There WILL be class at 9am Saturday.
Tuesday
Warm-up
3 Rounds with a single light DB…

3 Push Up to Down Dogs
5/5 Single Leg Cross Body DB RDL
7/7 Arnold Presses
9 Cal bike or row
Skill
Metcon (No Measure)
ON A 10:00 RUNNING CLOCK...
Handstand Push-up Development
Workout
Metcon (Time)
ON A 7:00 RUNNING CLOCK...
1000m Row then...
Max HSPU in Remaining Time

Immediately into...

FOR TIME*
35 DB Manmakers (35/25)|(25/15)

*In this workout, the Manmaker does not include a squat. 1 Rep of Manmaker = Row L, Row R, Push-up, Ground to Overhead
Score is time for the Manmakers...subatract :01 for every rep of the HSPU earned in first part of the workout.
Metcon (No Measure)
"SUNS OUT, GUNS OUT"

3 SETS
7 DB Double Hammer Curl
7 DB Double Curl
7 DB Double Half Curl

-Rest as Needed b/t Sets-

2019-06-29

CrossFit

CrossFit Fitzgerald

Thursday
Warm-up
EMOM x 6 MINUTES
MIN 1 - 15 Slam Balls
MIN 2 - 10 Hang Muscle Cleans → 10 Muscle-Cleans → 10 Strict Presses
Strength
Power Clean (30 x 1 )
EVERY :15 FOR 30 SETS
1 Power Clean
Workout
Metcon (Time)
FOR TIME
30 Clean & Jerks (115/75)

-Rest 3:00-

REPEAT!

2019-06-28

CrossFit

CrossFit Fitzgerald

Friday
Warm-up
AMRAP X 7 MINUTES
5 Inchworms
10 Alt. Step-ups
10 Empty BB Single Leg RDL’s
10 Alt. Cossack Squats
5/5 Runner’s Lunge with a Twist
Strength
Sumo Deadlift (5x5 (30X1))
Sumo Deadlift @Moderate-Heavy

-Rest as Needed b/t Sets-
Workout
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"

2019-06-27

CrossFit

CrossFit Fitzgerald

**Schedule changes and event reminders will now be on Wodify. If you do not yet have the app, please get it!!

4pm Class is back this week!
Mid morning class is moved to 8am this week only.
Kids camp will run every day this week from 9-11

Please remember to reserve your class time in wodiy- especially if you need child care in the afternoons!

We have more purple shirts in if you need one! ($17)
6/27/19
Warm-up
3 rounds
20 walking lunges
10 empty bar good mornings
5 Hip airplanes
10 yoga pushups
Metcon
Metcon (AMRAP - Rounds and Reps)
For Time:
AMRAP 20
Teams of 2
21 Wall Balls, 20/14
15/12 Calorie Bike
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

2019-06-26

CrossFit

CrossFit Fitzgerald

**Schedule changes and event reminders will now be on Wodify. If you do not yet have the app, please get it!!

4pm Class is back this week!
Mid morning class is moved to 8am this week only.
Kids camp will run every day this week from 9-11

Please remember to reserve your class time in wodiy- especially if you need child care in the afternoons!

We have more purple shirts in if you need one! ($17)
6/26/19
Warm-up
KB warm up
3 rounds
5x Single arm KB deadlift
5x single arm KB swing
5x single arm KB thrusters
10 PVC good mornings
Weightlifting
Bench Press (3x5, 3x3, 3x2)
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
5 pull ups
10 pushups
15 squats
Run 200m

2019-06-25

CrossFit

CrossFit Fitzgerald

**Schedule changes and event reminders will now be on Wodify. If you do not yet have the app, please get it!!

4pm Class is back this week!
Mid morning class is moved to 8am this week only.
Kids camp will run every day this week from 9-11

Please remember to reserve your class time in wodiy- especially if you need child care in the afternoons!

We have more purple shirts in if you need one! ($17)
6/25/19
Warm-up
3 rounds
OH Double KB Carry
Lateral Slide with arm swings
Agility Ladder (in, in, out, out)
15 Situps
1 min plank or 30 sec handstand hold
Metcon
Metcon (AMRAP - Rounds and Reps)
5 RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball over shoulders, (60/50)
9 burpees
12 DB Snatch, 50/35 (6/side)

2019-06-24

CrossFit

CrossFit Fitzgerald

**Schedule changes and event reminders will now be on Wodify. If you do not yet have the app, please get it!!

4pm Class is back this week!
Mid morning class is moved to 8am this week only.
Kids camp will run every day this week from 9-11

Please remember to reserve your class time in wodiy- especially if you need child care in the afternoons!

We have more purple shirts in if you need one! ($17)
6/24/19
Warm-up
Head, Shoulders, Knees & Cone Game

1 Round
6 inch worms w/ push up
Backwards hip Skip D&B
Forward Hip Steps D&B
5x Dolphin Kick on the rig
On your belly shoulder warm up- 5x of each position
Gymnastics
Practice Makes Perfect
10 min
Handstand Pushup or Double Under Practice
*Record a set of unbroken HSPU's or Dubs or Singles
Metcon
Metcon (Time)
7 Rounds
300m Run
12 Thrusters
9 toes to bar

2019-06-22

CrossFit

CrossFit Fitzgerald

6/22/19
Metcon
Metcon (No Measure)
Bleacher Workout
Meet at the high school bleachers at 9am

Workout:
2 laps around both bleachers

Then:
2 sets of suicides on the yard lines (are they painted right now?)

2019-06-21

CrossFit

CrossFit Fitzgerald

Modified Schedule for this week:
1. Mid morning class will be at 9am
2. 5pm & 6pm Classes ONLY. There will be no 4pm class this week.

Looking ahead: Next week (24th-28th) the mid-morning class take place at 8am. CrossFit Kids starts at 9am and ends at 11am.
6/21/19
Warm-up
Run, bike or row 6 min
50 jump rope singles
10 empty bar good mornings
10 empty bar shoulder presses
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
12/9 bike cals
12 kettle bell swings (53/35)
30 double unders/ 90 single unders

2019-06-20

CrossFit

CrossFit Fitzgerald

Modified Schedule for this week:
1. Mid morning class will be at 9am
2. 5pm & 6pm Classes ONLY. There will be no 4pm class this week.

Looking ahead: Next week (24th-28th) the mid-morning class take place at 8am. CrossFit Kids starts at 9am and ends at 11am.
6/20/19
Warm-up
5 minutes on the bike or run 800m.
then:
2 rounds
5 strict toes to bar
5 inch worms with a pushup
10 elbow to insteps in place
(alternating)
10 scorpions and reverse scorpions
Metcon
Metcon (AMRAP - Reps)
Partner Up!
2 mins at each exercise. Split the work as needed. Only one person working at a time. Count total reps at each station. Give 30 secs for transitions.

1 Round. Each partnership does each exercise once.
Rope Climbs
Deadball over shoulder
Burpees
Wall balls (20/14)
Wall Crawls (scale as needed)
DB Snatch (50/35)

2019-06-19

CrossFit

CrossFit Fitzgerald

Modified Schedule for this week:
1. Mid morning class will be at 9am
2. 5pm & 6pm Classes ONLY. There will be no 4pm class this week.

Looking ahead: Next week (24th-28th) the mid-morning class take place at 8am. CrossFit Kids starts at 9am and ends at 11am.
6/19/19
Warm-up
3 rounds
Duck walk down and back
20 sec hollow hold
20 sec superman hold
20 hip swings on the rig- both directions
Metcon
Metcon (Time)
4 rounds for time
21 sumo deadlift high pulls
12 burpees over the bar
Run 400m

Rx: 75/55
RX+: 95/65

2019-06-18

CrossFit

CrossFit Fitzgerald

Modified Schedule for this week:
1. Mid morning class will be at 9am
2. 5pm & 6pm Classes ONLY. There will be no 4pm class this week.

Looking ahead: Next week (24th-28th) the mid-morning class take place at 8am. CrossFit Kids starts at 9am and ends at 11am.
6/18/19
Today you will do the WOD first. Just start a clock and jump right in. The Upsidedown practice is for after the WOD.
Metcon
Metcon (AMRAP - Rounds and Reps)
30 min AMRAP
Bike 50 cals
Run 800m
100 dubs, 200 singles
400m wall ball carry/run
Warm-up
Upsidedown practice
10 minutes on the clock:
Practice Something inverted.
Wall Crawl
Handstands
Handstand pushups
Decline Push up
Handstand walks

2019-06-17

CrossFit

CrossFit Fitzgerald

Modified Schedule for this week:
1. Mid morning class will be at 9am
2. 5pm & 6pm Classes ONLY. There will be no 4pm class this week.

Looking ahead: Next week (24th-28th) the mid-morning class take place at 8am. CrossFit Kids starts at 9am and ends at 11am.
6/17/19
Warm-up
10 min AMRAP
High knees D&B
Lateral Slide D&B
8 Cuban Press
8 Wall shoulder press

Then:
3x6 weighted step ups. use a barbell, KB's or DB's
6 each leg- make it a tough 6.
Metcon
Metcon (AMRAP - Reps)
3-6-9-12-15-18...etc.
Box Jumps (24/20)
Kettlebell swings (53/35)
Wall balls (20/14)

15min As many reps as possible. Your score is your total reps.

2019-06-14

CrossFit

CrossFit Fitzgerald

Chest Hair
Warm-up
Complete 3 rounds (not for time - use it to warm up)
20 dubs or 40 singles
5 burpees
20 pvc pass throughs
10 cal row or bike or run to sign and back
Take 10 minutes to warm up your thruster to your working weight. Include some hand stand holds, wall crawls, or handstand pushups in as well. Stretch your shoulders on the rings and do a few pullups. Get wrist wraps, knee sleeves, and gymnastic grips ready if you have them.
Metcon
Metcon (Time)
Chest Hair
For time:
21 thrusters 95/65
400 meter run
21 chest to bar or chin over bar pullups (kipping or band is fine)
400 meter run
21 thrusters 95/65
Cool Down
Dragon 30 sec each side
Pigeon 30 sec each side
Standing forward fold 30 sec
Standing straddle 30 sec each side

2019-06-13

CrossFit

CrossFit Fitzgerald

6/13/19
Warm-up
2 rounds
15 GHD Hip extensions
15 suitcase deadlift (each side)
8x Lateral Slides
3 Turkish get ups each side
Metcon
Metcon (AMRAP - Reps)
Tabata:
Assault Bike
Plank
Hollow Hold

2019-06-12

CrossFit

CrossFit Fitzgerald

High Heels
Warm-up
AMRAP 6
15 air squats
10 box steps (5 each leg)
15 situps
20 PVC pass throughs
Metcon
Metcon (No Measure)
5 min emom
1 snatch grip deadlift
1 hang snatch high pull
1 hang squat snatch
1 snatch balance
Metcon (AMRAP - Rounds and Reps)
AMRAP 9
High Heels
10 hang squat snatch (RX+ 75/55, RX 55/35)
30 double unders (60 singles)
Please do not drop an empty bar or a bar loaded with tens. Other drops OK.
Metcon (No Measure)
EMOM 9
On the Minute x 9
1 pausing back squat
1 back squat
Not a max effort. 50 - 60% is your target.
Metcon (Time)
For time with a 7 min cap:
50 strict pullups
* every break, complete 5 strict ring dips
Inverted row may be substituted for pullups.
Ring pushups, pushups, or box dips may be subbed for ring dips.
Cool Down
Cool down and stretch
Pigeon 1 min each leg
Down Dog 1 1/2 min
Standing Straddle 1 1/2min

2019-06-11

CrossFit

CrossFit Fitzgerald

6/11/19
Warm-up
3 rounds
10 step ups: up fast, down slow
1 min single arm overhead carry (each arm)
1 min assault bike
30 second modified bridge
5x yoga push ups
Weightlifting
Front Squat (5@65%, 5@ 75% , 3@ 85%, 2X2 @ 90%)
Metcon
Metcon (AMRAP - Rounds and Reps)
18 min AMRAP
8 toes to bar
8 single arm dumbbell thrusters (50/35) (4 each side)
12 singles arm overhead dumbbell walking lunges (50/35) *1 dumbbell

2019-06-10

CrossFit

CrossFit Fitzgerald

Slap Happy
Warm-up
Get Moving!!
6 min AMRAP
10 pushups
20 double unders or 40 singles
10 box steps (5 each side)
20 pvc pass throughs
10 minutes of overhead squat/snatch practice
Snatch overhead squat practice/warmup
10 min emom
5 sets:
1 tempo overhead squat (5 seconds to find the bottom, 2 second pause at bottom)
1 overhead squat
5 sets of 2:
snatch balance
Light weight. Increase as needed.
Metcon
Metcon (AMRAP - Rounds and Reps)
Slap Happy Part #1
In a 5 min windown...
100 double under buy in
Time remaining, AMRAP:
12 overhead squats (95/65 RX+, 65/45 RX)
4 burpee box jump overs (24/20)

Rest 5 min

Slap Happy part #2
In a 5 min window...
100 double under buy in
Time remaining, AMRAP
8 overhead squats (115/85 RX+, 85/55 RX)
4 burpee box jump overs

Rest 5 min

Slap Happy part #3
In a 5 min window...
100 double under buy in
Time remaining, AMRAP
4 overhead squats (135/95 RX+, 95/65 RX)
4 burpee box jump overs
Cool Down
Cooldown and stretch
-dragon pose 1 min each side
-seated cross legged forward bend 1 min each side alternating which leg is in front
-supine split with band 1 min each side

2019-06-08

CrossFit

CrossFit Fitzgerald

Poker Run
Metcon (Time)
The Poker Run starts at 9am. $5 buy-in! You can buy two hands if you like. We will be running rain or shine! The course is 2.3 miles long.

2019-06-07

CrossFit

CrossFit Fitzgerald

CrossFit Kids Starts this week!! Tues & Thurs @ 4pm!

Poker Run is this Saturday at 9am! $5 buy in!

**Starting Next week: you must check in for afternoon classes on Wodify! We are making scheduling changes and this will also be the only way to ensure that you have a babysitter if needed!
6/7/19
Warm-up
2 rounds
30 second mountain climbers
30 sec jumping jacks
30 sec elbow to instep each side

* start getting your barbell set up!
Metcon
Metcon (Time)
For Time
3 burpees at the top of each minute
20 Thrusters (95/65)
20 sumo deadlift high pulls
20 push jerks
20 overhead squats
20 front squats
*Use a weight that lets you move through this at a quick and steady pace

2019-06-06

CrossFit

CrossFit Fitzgerald

CrossFit Kids Starts this week!! Tues & Thurs @ 4pm!

Poker Run is this Saturday at 9am! $5 buy in!

**Starting Next week: you must check in for afternoon classes on Wodify! We are making scheduling changes and this will also be the only way to ensure that you have a babysitter if needed!
Lucy
Warm-up
5 min AMRAP
5 pullups or ring rows
10 box jumps or stepups
10 pushups (any way)
20 pvc pass throughs
Metcon
Metcon (Time)
Strict Lucy
5RFT
5 pullups
10 burpees
400m run
Cool Down
Pigeon 1 min each side
Single leg forward fold 1 min each side
Twisted Cross 1 min each side

2019-06-05

CrossFit

CrossFit Fitzgerald

CrossFit Kids Starts this week!! Tues & Thurs @ 4pm!

Poker Run is this Saturday at 9am! $5 buy in!

**Starting Next week: you must check in for afternoon classes on Wodify! We are making scheduling changes and this will also be the only way to ensure that you have a babysitter if needed!
6/5/19
Warm-up
Run 200m
50 jumping jacks
40 situps
30 pushups
20 lunges
Run 200m
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
100m farmers carry (70/53)
10 ball slams (60/50)
2/1 rope climb

2019-06-04

CrossFit

CrossFit Fitzgerald

CrossFit Kids Starts this week!! Tues & Thurs @ 4pm!

Poker Run is this Saturday at 9am! $5 buy in!

**Starting Next week: you must check in for afternoon classes on Wodify! We are making scheduling changes and this will also be the only way to ensure that you have a babysitter if needed!
6/4/19
Metcon
Metcon (No Measure)
10 Min EMOM
Jump Rope
30 Dubs or 60 singles
Metcon (No Measure)
10 Min EMOM
Squat Clean
2 Squat Cleans per min
* Increase in weight as you go
Metcon (No Measure)
6 min EMOM
Alternate between:
Plank Hold & Hollow Hold
Warm-up
Bike 3 min
10 squat cleans with an empty bar
Leave your bar out and set weights out that you think you might need.

POST Workout:
We will take a few minutes to stretch as a group!

2019-06-03

CrossFit

CrossFit Fitzgerald

CrossFit Kids Starts this week!! Tues & Thurs @ 4pm!

Poker Run is this Saturday at 9am! $5 buy in!

**Starting Next week: you must check in for afternoon classes on Wodify! We are making scheduling changes and this will also be the only way to ensure that you have a babysitter if needed!
Gymnastics and Snatch Complex
Warm-up
Active Warmup
1 min light bike or row
6 slow scap retractions
1 min shoulder pull on rings (30 sec each side)
5 walkouts
4 spiderman reach (2 each side)
3 Russian Baby Makers
30 sec cossack squat
30 sec warrior squat
5 waiter squat (each side)
Weightlifting
Back Squat (20 minutes)
6 sets
5 reps with an empty bar, then and gradually add weight
Set #1 3 reps at 79%
Set #2 1 rep @ 89%
Set #3 3 reps @ 82%
Set #4 1 rep @ 92%
Set #5 3 reps @ 85%
Set #6 1 rep @ 95%
Bar Warmup
With an empty barbel:
5 good mornings
5 snatch grip presses (behind the neck)
5 overhead squats
5 power snatches
5 squat snatches
Metcon
Metcon (AMRAP - Rounds and Reps)
Gymnastics and Snatch Complex (14 minutes)
On the 2:00 x 7 sets:
4 Toes to Bar or Knee Raise
2 of your most difficult pullups
1 hang power snatch
1 overhead squat
1 hang squat snatch
RX+ 105/75
RX 75/55

Pullup alternatives:
Bar muscle up if you can do them. If you are close, then try twice and move on.
Chest 2 Bar
Strict Pullup
Pullup Negative
kipping pullup
Since it's only 2, then you should try not to use a band.
If you have to do ring rows, make yourself as horizontal as possible.
Cool down stretch
Cooldown Stretch
Foam Roll back and legs
Wrist Stretch 1 min
Coach Stretch 1 min each leg
Pigeon Pose 1 min each leg
Ankle Dorsiflexion 30 sec each

2019-06-01

CrossFit

CrossFit Fitzgerald

Get the Wodify Rise app NOW to check out our newest challenge!! The Challenge starts this Saturday!

summerofgainz2019.wodifyrise.com
5/1/19
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Sub the push press for sumo deadlift high pull if you’ve been at class the last two days.

2019-05-31

CrossFit

CrossFit Fitzgerald

Get the Wodify Rise app NOW to check out our newest challenge!! The Challenge starts this Saturday!

summerofgainz2019.wodifyrise.com
Bel Air
Warm-up
3:00 bike
3 spiderman+reach each side
12 second hollow hold
12 second superman hold
3 walkouts
7 pushups
Metcon
Metcon (AMRAP - Reps)
AMRAP 15
40 double unders or 80 singles
20 dumbbell or kettlebell hang clean and jerk
40 double unders or 80 singles
20/15 calorie row or bike
RX+ 50/35
RX 35/25

2019-05-30

CrossFit

CrossFit Fitzgerald

Get the Wodify Rise app NOW to check out our newest challenge!! The Challenge starts this Saturday!

summerofgainz2019.wodifyrise.com
5/30/19
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
15 push press (95/65)
12 bike cals
9 burpees
2 min rest
Repeat 3 times
Warm-up
3 Rounds
Run to the sign & back
Child's Pose 1 min
Sphinx Pose 30 sec.
Scorpion & Reverse Scorpion-10x each side
Band/Ring stretches
6x Single Arm DB upright row

2019-05-29

CrossFit

CrossFit Fitzgerald

Get the Wodify Rise app NOW to check out our newest challenge!! The Challenge starts this Saturday!

summerofgainz2019.wodifyrise.com
The Joker
Warm-up
A:
30/24 calorie row or bike
40 dubs or singles
10 wallballs
5 strict pullups or ring rows (as horizontal as you can get)
18 situps
18 good mornings
5 wall squats
10 stiff legged deadlifts (with bar, kettlebell, or dumbbells)
15 sec deadhang on bar
30 sec alt warrior squats
5 walkouts
4 spiderman+reach (2 each leg)
Weightlifting
B: Deadlift
Start with a naked bar and very light weight and warm up to 70%, then:
1 set of 5 @ 70%
3 sets of 3 @ 73-76-79%
Metcon
C: Metcon (Time)
The Joker
For time:
1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to Bar, 4 Deadlifts
8 Toes to Bar, 3 Deadlifts
9 Toes to Bar, 2 Deadlifts
10 Toes to Bar, 1 Deadlifts
RX+ 225/155
RX 155/105
Knee ups or TT elbows can take the place of TTB as needed, but if you can get TTB, then stick with them even if you have to do fast singles. We want lots of lat work here.

2019-05-28

CrossFit

CrossFit Fitzgerald

Get the Wodify Rise app NOW to check out our newest challenge!! The Challenge starts this Saturday!

summerofgainz2019.wodifyrise.com
5/28/19
Warm-up
A:
Just doing the warm-up will be great recovery for the day after Murph. *Please just do part A if you're really sore.

3 Rounds
1:30 min bike
6x- 1 arm kettle bell swings
6x- 1 arm kettlebell deadlifts
30 second table top pose
6x barbell roll outs
Lateral slide the length of the building.
B:
This is an alternate WOD to the one below - do this if you're really sore.

Partner Up!
4 rounds
Partner 1: run 400m
Partner 2: bike during the time that your partner is running.
-swap out after every round
*the person running is the timer.
Metcon
Metcon (Time)
Sled Pull D & B (135/90)
Run 300m
3-4 rounds

2019-05-27

CrossFit

CrossFit Fitzgerald

Get the Wodify Rise app NOW to check out our newest challenge!! The Challenge starts this Saturday!

summerofgainz2019.wodifyrise.com
Murph
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2019-05-25

CrossFit

CrossFit Fitzgerald

5/25/19
Metcon

2019-05-24

CrossFit

CrossFit Fitzgerald

Alternate Murph time: 7:30am THIS Saturday morning!
5/24/19
Metcon
Metcon (AMRAP - Rounds and Reps)
21 min AMRAP
21 assault bike calories
21 kettle bell swings
21 ab mat situps
Warm-up

2019-05-23

CrossFit

CrossFit Fitzgerald

Dirt Nap
A:
Run, bike or row for 3 minutes
B:
6 cossack squats (each side)
30 sec hollow hold
6 pausing waiter squats (3 each side)
12 sec superman hold
30 sec wrist stretch on box
30 sec shoulder stretch on rings (each arm)
1 min child's pose
Weightlifting
Front Pause Squat
5 sets of 2 pausing front squats
3 sec pause in the bottom of each rep
warm up to:
set 1 - 65% of 1RM
set 2 - 70%
set 3, 4, and 5 - build to a heavy double
Metcon
Metcon (Time)
Dirt Nap
3 rounds
15 hang squat cleans
15 burpees
115/85 RX+
85/65 RX

2019-05-22

CrossFit

CrossFit Fitzgerald

Strict Nicole
Warm-up
A:
buy in
12/9 cal bike or row
then 2R
5 russian baby makers
10 spiderman+reach (5 each side)
15 sec glute bridge
B:
1R
3 strict pullups
6 pushups
18 situps
20 -30 single or double unders
200m run
Metcon
Metcon (AMRAP - Reps)
Strict Nicole
AMRAP 20
400m run
max strict pullups
score is total strict pullups

2019-05-21

CrossFit

CrossFit Fitzgerald

5/21/19
Warm-up
2 rounds
5 Toes to bar
12 GHD Situps
12 GHD Hip extensions
1 min plank
10 Wall shoulder presses
Metcon
Metcon (Time)
Buy In: 30 DB step ups (35/20)

3 Rounds:
25 wall balls (20/14)
20/15 cals on bike or rower
25 push ups

Buy Out: 30 DB step ups (35/20)

2019-05-20

CrossFit

CrossFit Fitzgerald

Fight Club
Warm-up
A : Metcon (No Measure)
2R
30/24 cal row or bike
40 dubs or singles
15 wallballs
5 strict pullups
18 ghd or regular situps
18 good mornings
Metcon
Metcon (AMRAP - Reps)
Fight Club
3 rounds for total reps
1:00 thrusters
1:00 box jump overs 24/20
1:00 power cleans
1:00 pullups (chin over)
1:00 bike or row calories
rest 1:00 between rounds

RX+ 95/65 Rx 65/45

2019-05-18

CrossFit

CrossFit Fitzgerald

Wall Street
Warm-up
A:
2 Rounds
1 min light row or bike
6 scap retractions
5 walkouts
4 spiderman + reach
3 russian baby makers
B:
2rounds
1 min bike or row
1 min (30 sec on each side) dorsiflexion
30 sec cossack squat
30 sec warrior squat
5 waiter squat ( each side)
Weightlifting
C: Tempo Pause Back Squat
Tempo Pause Back Squat
7 sets of 1 tempo pause back squat.
7 seconds down, 3 second pause at bottom.
warm up to 58%, 60%, 62%, 64%, 66%, 68%, 70%
Metcon
D: Metcon (Time)
Wall Street
3 rounds
800m run
40 kettlebell swings (53/35)
40 wallballs (20/14)

2019-05-17

CrossFit

CrossFit Fitzgerald

5/17/19
Warm-up
A:
Run, bike or row
3 rounds
10 PVC Pass Thrus
10 PVC Overhead squats
1 min kneeling lat stretch
30 second handstand hold
8 cuban press
B:
2 rounds
100m Double overhead carry
100m Farmers Carry
Suitcase Carry (50m each arm)
Jog to the sign & back
30 sec piriformis stretch each leg
Metcon
Metcon (AMRAP - Rounds and Reps)
8 min AMRAP
7 power snatch (95/65)
40 double unders/ 80 singles

*Substitute 10 DB Snatch for the power snatch if needed

2019-05-16

CrossFit

CrossFit Fitzgerald

How to be overweight and unhealthy in 6 easy steps!!
1) eat mostly processed foods
2) eat big portions
3) eat quickly
4) exercise as little as possible
5) rarely eat whole foods
6) don't get enough sleep

How to VERY EASILY improve your health and fitness in 6 easy steps
1) eat slowly until satisfied
2) eat protein in one or two meals per day
3) eat some vegetables in one or two meals per day
4) exercise 3-5 times per week - any activity you enjoy - at any intensity level
5) eat fewer desserts and processed foods
6) drink fewer caloric beverages

If you will BEGIN to do these things,you will see improved health and energy and improved sleep. Exercise will be easy and enjoyable.

These changes require very little thought and planning.

What's stopping you?
Cement Mixer
Warm-up
A:
2 rounds
1:30 row or bike
5 scap retractions
10 air squats
30 seconds alternating warrior squats
B:
2 rounds
200 meter jog
5 dumbbell strict presses, each side
5 waiter squats each side
C:
2 rounds
30 seconds spiderman + reach
10 second hollow hold
10 second pausing glute bridge
30 second russian baby makers
D: Metcon (Time)
Every 3:00 for 7 sets
300, 250, or 200m run
12 toes to bar (or knee up)
If you finish a round before 3:00, you have the rest of the time to rest. Rounds start every 3 minutes. Your slowest round is your score.
300 is RX+
250 is RX
Choose a run that will get you back in and done with your ab work at the 2 minute mark for round one. Then try your best to hold that pace for 6 more rounds.

2019-05-15

CrossFit

CrossFit Fitzgerald

Napalm
Warm-up
A:
1 round
30/24 calorie row or bike
40 dubs or 80 singles
15 wallballs
5 strict pullups
18 ghd or abmat situps
18 good mornings
B:
3 rounds
5 wall squats
10 stiff legged deadlifts (empty bar)
15 sec dead hang on bar
30 sec alternating warrior squats
C:
5-4-3-2-1
walkouts
spiderman + reach
Weightlifting
D: deadlift (In 10:00 or less: build to a heavy set of 8 )
Metcon
E: Metcon (Time)
Napalm
2 rounds
10 bar muscle ups (or your most difficult pullup)
20 barbell-facing burpees
30 deadlifts RX+225/155, RX155/105
40 wallballs

2019-05-14

CrossFit

CrossFit Fitzgerald

5/14/19
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min AMRAP
12 push press (60% of your body wt)
9 cals on the bike or rower
6 toes to bar
Rest 2 min.

Repeat 3 times.
Warm-up
Run, bike or row

Then, 2 rounds of:
Scap Routine on the floor
10 dead bugs
Seated twist - hold 30 sec.
Monster squats d&b
10 plate press outs
30 sec ring or box hold

2019-05-13

CrossFit

CrossFit Fitzgerald

Jack Squat
Warm-up
A:
2 Rounds
20 seconds jump rope + 10 air squats
20 seconds jump rope + 30 sec alternating warrior squats
20 seconds jump rope + 10 kettlebell swings
20 seconds jump rope + 5 inch worms
Then....
B:
2 Rounds
6 cossack squats
12 seconds hollow hold
6 PAUSING waiter squats (3 each side)
12 seconds super man hold
Metcon
Metcon (Time)
Jack Squat
21 front squats, 21 KB swings, 400m run
15 front squats, 15 KB swings, 400m run
9 front squats, 9 KB swings, 400m run
RX+ 135/95 and 70/53
RX 95/65 and 53/36

2019-05-11

CrossFit

CrossFit Fitzgerald

back squat
Warm-up
a:
2R
1 min row or bike
6 scap retractions
5 walkouts
4 spiderman reach
3 russian baby makers
b:
1 min bike or row
30 sec cossack squats
30 sec warrior squats
5 waiter squats each side
Weightlifting
back squat
warm up first, then
4 @ 75%
2 @ 81%
4 @ 75%
2 @ 85%
4 @ 75%
2 @ 89%
Metcon
Metcon (No Measure)
Tabata 20/10 x 8
ab mat situps
hollow hold

2019-05-10

CrossFit

CrossFit Fitzgerald

Pullups, burpees over box, wall crawls
Metcon
Warm-up
Ring Around the Rosy Game
then:
2 rounds
50m bear crawl
30 sec. table top pose
20 sec side plank, each side
15 sec supinated grip hang
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
9 burpees over box [24/20]
7 wall crawls
5 strict pull-ups

RX+ L-sit pull ups

2019-05-09

CrossFit

CrossFit Fitzgerald

5/9/19
Warm-up
2 rounds
10x Pallof Presses (both ways)
30 sec. supinated grip hang
10 seated wall shoulder presses
10 Scorpion and reverse scorpion
Metcon
Metcon (Time)
4 rounds
2 Rope climbs
100m Farmers Carry (sand jugs/53)
Run 400m
Standing Sled drag or Prowler push (alternate as you go)

2019-05-08

CrossFit

CrossFit Fitzgerald

Jump rope, squats, bike, push press
Metcon (AMRAP - Rounds and Reps)
18 min amrap
60/120 dubs/singles
45 squats
21/15 cal bike
10 push press 155/105

2019-05-07

CrossFit

CrossFit Fitzgerald

bench press and deadlift
Warm-up
12/9 calorie bike or row
1 round "Strict Cindy"
15/12 calorie bike or row
5 wall squats
30 sec alternating warrior squats
15 good mornings (w/pvc or naked bar)
15 sec hollow hold
Weightlifting
deadlift (5 sets of 5 @ 70%)
warm up to 70% of your max
Bench Press (5 sets of 5 @ 70% of your 1RM)

2019-05-06

CrossFit

CrossFit Fitzgerald

5/6/19
Warm-up
2 rounds
6x lateral slides
30 sec. chest stretch on the rig
6x DB presses each arm
10x cossack squats
Metcon
Metcon (AMRAP - Rounds and Reps)
25 min AMRAP
20/15 Assault bike cals
15 kettle bell swings (53/35)
15 box jumps

*If you plan on doing murph this year, run 1 mile after the WOD.

2019-05-03

CrossFit

CrossFit Fitzgerald

5/3/19
Metcon
Metcon (AMRAP - Reps)
Deck of Death

2019-05-01

CrossFit

CrossFit Fitzgerald

You can't out-train a poor diet.

No matter how hard you bust your booty in the gym, a lean body and top athletic performance comes mostly from smart food choices.
Exercising to burn calories or make up for mistakes doesn't work in the long run.
Not only does that turn movement into a chore and eating into a sin, but it eventually makes you feel run down and hungrier than ever.
Lunge, burpee, pullup
Warm-up
2 rounds
5x Box step ups each side, with the highest height you can use
10 strict toes to bar
Lateral slide with foot drag (D&B)
5x DB single arm overhead squats (each side)
Metcon
Metcon (AMRAP - Rounds and Reps)
Amrap 16 min
40’ db front rack lunge steps
10 lateral burpee over db
10 strict pullups

2019-04-30

CrossFit

CrossFit Fitzgerald

You can't out-train a poor diet.

No matter how hard you bust your booty in the gym, a lean body and top athletic performance comes mostly from smart food choices.
Exercising to burn calories or make up for mistakes doesn't work in the long run.
Not only does that turn movement into a chore and eating into a sin, but it eventually makes you feel run down and hungrier than ever.
Run & Air Squats
Warm-up
10 min of Yoga
Metcon
Metcon (Time)
Run to Roanoke and Back
Stop at do 25 air squats at these marks:
200m
400m
800m
Roanoke
*Turn around
800m
400m
200m
Gym

Scaled: Keep Running distance the same- take out 2 sets of air squats.

*try to maintain the quality of your squats throughout. If you find you can't keep the depth where it needs to be then do 15 squats instead of 25.

2019-04-29

CrossFit

CrossFit Fitzgerald

back squat
Warm-up
2 rounds
1 min light row or bike
6 slow snap retractions
5 walkouts
4 spiderman reach
3 russian baby makers
1 min light row or bike
30 sec cossacks squats
30 sec warrior squarts
5 waiter squats each side
Weightlifting
back squat
set 1 - 4 reps @ 72%
set 2 - 2 reps @ 78%
set 3 - 4 reps @ 72%
set 4 - 2 reps @ 82%
set 5 - 4 reps @ 72%
set 6 - 2 reps @ 86%
Metcon
Metcon (No Measure)
3 rounds
max reps chair dips
12 barbell bent over rows
18 kettlebell swings
14 situps
200 meter double dumbbell or kettlebell carry

On the 200m double dumbbell carry:
First 50 meters - one DB overhead, one DB front rack.
Second 50 meters - Same as first 50m, but changing sides.
Third 50 meters- hang position both in front rack position.

2019-04-27

CrossFit

CrossFit Fitzgerald

bubba Gump
Metcon (Time)
Bubba Gump
800 meter run
9 hang power cleans (155/105)
21 bar facing burpees

800 meter run
15 hang power cleans (135/95)
21 bar facing burpees

800 meter run
21 hang power cleans (115/85)
21 bar facing burpees

On the barbell, if you have to break more than twice, you need to take some weight off the bar.

On the running, you are looking at 5k pace or a little slower.

2019-04-26

CrossFit

CrossFit Fitzgerald

gymnastic conditioning
Metcon (AMRAP - Reps)
On the 3:00 x 4 rounds:
15/12 row or bike
40 double unders (80 singles)
Max Kipping HSPU in time remaining

Each 3:00 window starts with the "buy-in", of 15/12 calories and 40 dubs. Any time remaining until the 3:00 closes is time towards accumulating our score for the day, the kipping handstand pushups.

Rounds start on the 0:00, 3:00, 6:00 and 9:00 with no rest between. At the 3:00 mark we move directly into round 2.

If we are not completing kipping handstand pushups today, let's modify to a standing dumbbell strict press. Choose a load that you estimate you could lift for 15-20 reps when fresh.

Your aim is to be complete with the buy-in portion by the 2:00 mark. This will leave a full minute on the wall for the HSPU.

2019-04-25

CrossFit

CrossFit Fitzgerald

Chief
3 Rounds:
1:00 Light Bike or Row
15 GHD Sit-Ups
9 Hand Release Pushups
15 Hip Extensions
9 Wall Squats
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Metcon
Metcon (AMRAP - Reps)
For fun or compeition

Pushup contest
Who can do the most pushups in a row?
Who can do the most handstand pushups?

2019-04-24

CrossFit

CrossFit Fitzgerald

4/24/19
Warm-up
12 min yoga video
Metcon
Metcon (Time)
3 rounds
Run 800m
25 assault bike cals

2019-04-23

CrossFit

CrossFit Fitzgerald

4/23/19
Warm-up
Bike for 3 min
3 rounds:
8x Single Arm DB high pulls
50m Single arm overhead carry
30sec supinated grip bar hang
6x - 10sec standing straight leg holds (3 each side)
Metcon
Metcon (Time)
Run + Cindy
Run 800m
8 rounds of Cindy
(alternate rounds of strict and kipping pull-ups)
Cool Down
1 min piriformis stretch each leg
1 min quad stretch on the box
1 min kneeling chest stretch on a bar

2019-04-22

CrossFit

CrossFit Fitzgerald

Back squat dubs snatch
2R
1:00 light row
6 scap retractions
5 walkouts
4 spiderman and reach

2R
1:00 light bike
30 sec cossack squats
30 sec warrior squats
5 waiter squats (each side)
Pause back squat w/jump rope (3 sec pause at bottom of each rep)
30 dubs/60 single jump ropes
2 pausing back squats

Set 1 & 2 65% of max
Set 3 & 4 70%
Metcon (No Measure)
3 rounds
1 bar muscle up (or most challenging pull-up you can do)
2 yellow line to yellow line single arm dumbbell overhead lunge 50/35 (or whatever weight is appropriate for you) alternate hands
21 ghd or abmat situps or leg raises
15 dumbbell bench press 50/35 (choose appropriate weight)
9 c2b (or next most challenging pullup you can do)
Metcon (No Measure)
Optional Snatch Work (Do this only if you want to work on your snatch and have enough time)

3 sets, at a light load
3 snatch grip Sott's Press
3 overhead squat
20% of snatch 1RM

5 sets of snatch complex
1 pausing snatch grip deadlift
1 low-hang squat snatch
1 overhead squat
45%, 50%, 55%, 55%, 55%

7 sets of snatch complex
1 hang squat snatch
1 low hang squat snatch
60% 1:30 between sets

2019-04-19

CrossFit

CrossFit Fitzgerald

4/19/19
Warm-up
7 min EMOM for warm up
7 min on the clock:
Min 1: 40 Jumping jacks
Min 2: 30 air squats
Min 3: 30 mountain climbers
Min 4: elbow to instep hold. 30 sec each side
Min 5: 3 scorpions each side
Min 6: 2 sun salutations
Min 7: 5 burpees
Metcon
Metcon (Time)
4 rounds
30 Wall Balls (20/14)
Run 400m

2019-04-18

CrossFit

CrossFit Fitzgerald

4/18/19
Gymnastics
Double-Unders (10 min practice )
Record your biggest set of unbroken double unders
Warm-up
Grab an empty barbell and do 10x deadlifts, 10x squat cleans and 10x thrusters
Metcon
Metcon (Time)
5 rounds
9 deadlifts
5 squat cleans
3 thrusters

RX: 135/95
Scaled: 95/65
Beginner: 45-55lbs or empty bar

2019-04-17

CrossFit

CrossFit Fitzgerald

bench, dL, bike, hspu, fs
2R
0.2 bike
15 GHD situps
9 hand release pushups
15 hip ext
9 wall facing squats

1R w/empty bar or pvc
5 deadlift
5 hang power clean
5 strict press
5 stiff-legged deadlift
5 push press
5 front squat
30 sec wrist stretch on box
deadlift
deadlift
warm up to
set 1 3 @ 74%
set 2 1 @ 81%
set 3 3 @ 74%
set 4 1 @ 86%
bench press
4 sets of 6
warm up then let first set be 50% of your max
Go very slow on the way down. Pause 1 second at the bottom. Head, shoulders, butt, heels should contact bench at all times.
Metcon (AMRAP - Rounds and Reps)
AMRAP 9
10/7 cal on bike (sprint)
5/3 strict hspu or dumbbell press
10 DB deadlift 50/35
10 DB front squat 50/35
30 ghd situps or ttb
40 hollow rocks
50 abmat situps or leg raises

2019-04-15

CrossFit

CrossFit Fitzgerald

back squat
Foam Roll

2 rounds
1:00 light row
6 slow scap retractions
5 walkouts
4 spiderman & reach
3 Russian Baby makers
30 sec cossack squat
30 sec warrior squat
5 waiter squat (each side)
back squat
6 @ 69%
3 @ 74%
6 @ 69%
3 @ 74%
6 @ 69%
3 @ 84%
Rest 2:00 between sets
Metcon (No Measure)
3 rounds (for quality not time)
a)single arm kb oh walk (left) to sign
b)single arm kb oh walk (right) back to door
c)7 double kb or db bent over rows (2 sec pause at top)
d) rest 1:00
e) 9 sumo kb deadlift
f) yellow line to yellow line and back - double db or kb walking lunge (hang hold)
g) rest 1:00

2019-04-12

CrossFit

CrossFit Fitzgerald

Run & Yoga
Metcon (No Measure)
1 mile Run + Yoga

2019-04-11

CrossFit

CrossFit Fitzgerald

Front squat,c2b,dubs
Warmup
3 rounds
300m row
15 ghd situps
15 pushups
15 hip ext
Be sure to stretch lats really good and stretch wrists on box.
Metcon (Time)
3 rft
10 front squats 165/10
10 c2b pullups
50 dubs

No more than one break per round on the front squat or you need to take some weight off.

2019-04-10

CrossFit

CrossFit Fitzgerald

Push press
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)
Push press
Set 1 and 2
6 reps at 70% max
Set 3 and 4
6 reps at 75% max
Metcon (AMRAP - Reps)
Tabata
ball slams, burpees, lunge in place, pullups

2019-04-09

CrossFit

CrossFit Fitzgerald

4/9
Warm-up
3 rounda
100m jog
8 good mornings
8 PB hamstring curls
8 bird dogs
Side lying twist to open each side
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
12/8 assault bike cals
16 wallballs
8 deadlift (body weight)

2019-04-08

CrossFit

CrossFit Fitzgerald

Pullups, burpees over box, wall crawls
Metcon
Warm-up
Ring Around the Rosy Game
then:
2 rounds
50m bear crawl
30 sec. table top pose
20 sec side plank, each side
15 sec supinated grip hang
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
9 burpees over box [24/20]
7 wall crawls
5 strict pull-ups

RX+ L-sit pull ups

2019-04-06

CrossFit

CrossFit Fitzgerald

Linda
Warm-up
https://youtu.be/JI9iEgdujjA
2 rounds
2x wall crawls
6x lateral slides
10x banded rows
10x single arm sumo KB deadlift
10x lite DB snatch
Metcon
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight

2019-04-05

CrossFit

CrossFit Fitzgerald

DB snatch, dubs & HSPU's
Warm-up
2 rounds
5x rounds of boot scoot boogie each leg
20sec. hollow hang
2x wall crawls
10x squat jumps

*before you do the db snatch weight you will use for the WOD, do some at a lighter weight first.
Metcon
Metcon (AMRAP - Rounds and Reps)
10 min AMRAP
9 DB Snatch [50/35] *switch arms as needed
30 situps or leg raises (mix and match as needed)
11 HSPU's

For leg raises, stabilize your lower back by placing your hands under your hips.

2019-04-04

CrossFit

CrossFit Fitzgerald

Mystery WOD
Metcon
Metcon (Time)
MYSTERY WOD

2019-04-03

CrossFit

CrossFit Fitzgerald

Macho man run
Metcon (Time)
4 rounds RX
Run 400
3 power cleans
3 front squats
3 push jerk or push press
115/85

RX+ is 9 cleans, 9 fs, 9 PJ between runs instead of 3
Warm-up
3 rounds
6x lateral slides down and back
2x back pedal
1x duck walk
3x turkish get ups each side
8x cuban press each side

2019-04-02

CrossFit

CrossFit Fitzgerald

Strength
Metcon (No Measure)
3 rounds
200m run
10 yoga pushups
15 air squats
20 situps
6 cal row/bike

4 rounds
Kb split squats x6 each leg
Pullup x6
Bench press x6

7 rounds
12 barbell curls
12 russian twists each way

2019-04-01

CrossFit

CrossFit Fitzgerald

jump rope, deadlift, box step over
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)
Metcon (AMRAP - Reps)
Part 1
5 minute window
buy-in: 35 dubs or 50 singles
In the time remaining, AMRAP:
12 deadlift 185/135
8 box jump

Rest 5:00

Part 2
5 minute window
buy in: 25 dubs or 35 singles
In the time remaining, AMRAP:
8 deadlift 225/155
8 box jump

Rest 5:00

Part 3
5 minute window
buy in: 15 dubs or 20 singles
In the time remaining, AMRAP:
4 deadlifts 245/165
8 box jumps

Score is total number of deadlift and box jumps.

2019-03-30

CrossFit

CrossFit Fitzgerald

3/30/19
Metcon
Metcon (No Measure)
12 min EMOM
Min 0-8
5 box jumps [24/20]
8 sumo deadlift high pull [95/65]

*1 min rest

Min 9
30 kettle bell swings
Min 10
Handstand walk, handstand hold or bear crawl
Min 11
30 KB swings
Min 12
Handstand walk, handstand hold or bear crawl

2019-03-29

CrossFit

CrossFit Fitzgerald

3/29/19
Warm-up
Agilities Outside
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min AMRAP
Prowler Push 50m
20x alternating sledge hammer hits
400m Sand bag run
1 Rope climb

2019-03-28

CrossFit

CrossFit Fitzgerald

Clean, wall ball, plank
Warm-up
3 rounds
8x single arm up right rows
50x jump rope
10x box step ups
15 sec hollow hold
Kossack squat
5x PVC squat cleans
Weightlifting
Clean (5-5-3-3-3-1-1-1-1)
Metcon
Metcon (AMRAP - Reps)
4 rounds
1 min wall balls
1 min plank
Score total number of wall balls

2019-03-27

CrossFit

CrossFit Fitzgerald

Push jerk, abs, burpees
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)
Push jerk (5-5-3-3-3-1-1-1-1)
Metcon (Time)
22-18-14-10
Situps
Burpees

2019-03-26

CrossFit

CrossFit Fitzgerald

Push jerk, jumping jack, burpee, squat
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)
Deadlift (5,5,3,3,3,1,1,1,1)
Metcon (No Measure)
3 rounds
200m run
10 burpees
Rest 90 sec after each round

3 rounds
200m run
20 squats
Rest 90 seconds after each round

3 rounds
25 leg curls
15 single kb side bends

2019-03-25

CrossFit

CrossFit Fitzgerald

bench press, pull-ups, kb reverse lunge, row/bike
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 (No Measure)
4 rounds
8 bench press
8 pull ups
8 kb reverse lunge
8 cal row or bike or 200m run

Finisher
3 rounds
15 db rolling tricep extension
12 zotterman curls
10 banded rotations

2019-03-23

CrossFit

CrossFit Fitzgerald

Hill Running and 19.5
Metcon (No Measure)
6x Nursing Home Hill Runs and 1 min interval runs after that.

Or

19.5 if need to get it done

2019-03-22

CrossFit

CrossFit Fitzgerald

box jumps/steps, kb dl, mountain climbers, burps
Metcon (AMRAP - Reps)
5 rounds
30 sec alt box steps
30 sec rest
30 sec sumo kb DL
30 sec rest
30 sec mountain climbers
30s sec rest
30 sec burpees
score = total burpees
Metcon (No Measure)
finisher:
banded boot scoot
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

2019-03-21

CrossFit

CrossFit Fitzgerald

Sled Pulls
Warm-up
Running Warm-up
Run 1 mile easy pace
Metcon
Metcon (AMRAP - Rounds and Reps)
Partner Sled Pull WOD
15 min AMRAP
100m Sled Pull
100m Farmers Carry
30 wall balls
Run around the building 2x or run 400 if its 5am class and its too dark.

2019-03-20

CrossFit

CrossFit Fitzgerald

Crossfit total
Warm-up
6 dynamic stretches
2 rounds
10 Banded flys
10 good mornings
10 empty bar squats
Weightlifting
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
cooldown
1000m easy row or
2.0 easy bike or
10 mins jump rope practice

2019-03-19

CrossFit

CrossFit Fitzgerald

overhead squat 5-5-3-3-3-1-1-1-1
overhead squat
5-5-3-3-3-1-1-1-1
Use the heaviest weight you can for each set.

2019-03-18

CrossFit

CrossFit Fitzgerald

3/18/19
Warm-up
2 rounds
30 second plank
30 second table top pose
5 banded dips on rings or 5 feet assisted dips on a box
Duck walk
Lateral Slide
Metcon
Metcon (Time)
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

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

2019-03-15

CrossFit

CrossFit Fitzgerald

5 RFT legless rope climbs and alternating dumbbell snatches
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 (Time)
RX+
5RFT
2 legless rope climb
20 alternating dumbbell snatches
50/35

RX
5 aft
10 towel pullups
20 alternating dumbbell snatches
50/35

scaled
5rft
2 ground to standing rope climbs
20 alternating dumbbell snatches
30/20

2019-03-14

CrossFit

CrossFit Fitzgerald

3RFT double unders, handstand holds, abmat situps
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)
Metcon (Time)
3 rounds for time
50 double unders
handstand hold, 2 mins
35 abmat situps
RX+

3rft
35 double unders
handstand hold, 1 min
35 abmat situps
RX

3rft
50 single under
pike box hold, 1 min
20 abmat situps
scaled

2019-03-13

CrossFit

CrossFit Fitzgerald

3/13/19
Metcon
Warm-up
2 rounds
20 lateral bounding
3 Turkish get-ups each side
30 sec. hand stand hold
10 lateral step ups on box
1 min wall sit

Cool Down
30 GHD Situps - slow
20x pallof press each side
Accumulate 1 min supinated grip bar hang
Metcon (Time)
4 rounds
15 wall balls (20/14)
20 KB swings (53/35)
25 DB box step ups (24/20) (53/35)

RX+ 5 rounds

2019-03-12

CrossFit

CrossFit Fitzgerald

Lunges and sprints
Metcon
Warm-up
Ring Around the Rosy Game
Agilities Outside
Metcon (Time)
RX +
4 rounds
50m KB lunge (35's/25's)
50m Overhead Carry
100m Sprint
5x tire flips

RX
4 rounds
50m KB lunge (15's/10's)
50m Overhead Carry
100m Sprint
5x tire flips

Scaled
3-4 rounds
50m walking lunges (no weight)
1 min Overhead KB hold
100m Sprint
5x deadball over shoulder (35/20)

2019-03-11

CrossFit

CrossFit Fitzgerald

3/11/19
Metcon (AMRAP - Reps)
Pair up. 1 min at each exercise. 10-15 sec. rest betwren stations. 3 rounds
D-ball slams
Battle rope (freestyle)
Kettlebell swings
Burpees to a plate
Wall sit
Assault bike/row
Timed shuttle run + agilities

2019-03-09

CrossFit

CrossFit Fitzgerald

3/9/19

2019-03-08

CrossFit

CrossFit Fitzgerald

back squat and run
Warm-up
AB mat pizza (5 min clock)- 2 burpees if you get out

6 dynamic stretches
Empty bar back squats
Metcon
Metcon (Time)
RX+
5 rounds
15 back squat (135/95)
Run 400m

RX
5 rounds
15 back squat (95/65)
Run 400m

Scaled
4 rounds
15 back or front squat (65/45)
Run 400m

2019-03-07

CrossFit

CrossFit Fitzgerald

Clean and Jerk
Clean and Jerk
Clean & Jerk : 5-5-3-3-3-1-1-1-1
OR
Clean & Jerk 3-3-2-2-2-1-1
Metcon (No Measure)
Add this if you feel like you need more of a sweat
3 rounds
dumbell split squats x6 each leg
1-arm dumbell rows x10 each arm
russian twists x20
1 min plank
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)

2019-03-06

CrossFit

CrossFit Fitzgerald

GHD situp and hip ext, burpees, handstand
Dynamic Warm-Up
Knee To Chest
Heel to Butt
Straight Leg Kicks
Figure 4
Lateral Lean and Turn
Walk and Reach (single leg)
Duck Walk
Lateral Slide with Foot drag
Backward Hamstring Reach
10 PVC Pass Thru's
10 PVC Presses
Metcon (Time)
3 RFT
21 GHD (or abmat) situps
21 GHD hip ext or GM w/naked bar
21 burpees
21 one-second HS holds or 7 wall crawls

2019-03-05

CrossFit

CrossFit Fitzgerald

Strict Fran
Core warm-up
3 rounds for time:
50m Overhead carry
Carioca D & B
15 sec. ring hold
10 Yoga pushups
20 sec. hollow hold
Metcon (Time)
RX+
21-15-9 reps, for time of:
Thruster, 95/65 lbs
Strict Pull-up

RX
21 Thrusters, 75/55 lbs
12 Strict Pull-ups
15 Thrusters, 75/55 lbs
9 Strict Pull-ups
9 Thrusters, 75/55 lbs
6 Strict Pull-ups

Scaled
15-12-9 reps, for time of:
Thruster, 45/35 lbs
Strict Ring Row/Assisted Pullup
Cooldown
3 sets of 15 goodmorning with empty bar

2019-03-04

CrossFit

CrossFit Fitzgerald

19.2
Warm-up
4 rounds
8 kip swings
8 yoga pushups
8 squat thoracic rotations
squat clean warm-up wt
Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 - 15 @ 135# / 85#
*Round 2 - 13 @ 185# / 115#
*Round 3 - 11 @ 225# / 145#
*Round 4 - 9 @ 275# / 175#
*Round 5 - 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

2019-03-02

CrossFit

CrossFit Fitzgerald

17.1 dumbbell snatch and burpees
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

2019-03-01

CrossFit

CrossFit Fitzgerald

Run & Strength
Warm-up
foam roll and dynamic stretch on your own
Metcon
Metcon (No Measure)
Run 1 min, walk 1 min to Roanoke
or
3-2-1 to Canterbury

Lifting
3x8 (each arm)
Landmine Presses
Landmine Bent over row
DB Bench and add a 30 second fly hold on the last rep
Roll Outs

20x
Bird dogs
Pallof Press
Barbell overhead hold-1 min

2019-02-28

CrossFit

CrossFit Fitzgerald

Deadlift
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)
Deadlift ( Deadlift : 5-5-3-3-3-1-1-1-1 )
Metcon (Time)
3rft
15 good morning w/naked bar
15 abmat situps
15 burpees
30 sec plank

Do this if you feel you need to sweat some more.
Cooldown
cooldown
handstand practice for 12 mins

2019-02-27

CrossFit

CrossFit Fitzgerald

power snatch and thruster
3 rounds
3x Turkish get ups each side
5x squat a press outs
10x PVC pass throughs
10X PVC overhead squats
15x sec hollow hold on the rig
Metcon (Time)
3 RFT
15 power snatch
15 thruster

RX+ 95/65
RX 75/55
scale 45/35

2019-02-26

CrossFit

CrossFit Fitzgerald

FT: Strict Pull-ups, Push-ups and Air Squats
Metcon (Time)
RX+ 20m cap add 1 second for every uncompleted rep
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Strict Pull-ups
20 Push-ups
30 Air Squats
20 Strict Pull-ups
40 Push-ups
60 Air Squats
40 Strict Pull-ups
80 Push-ups
120 Air Squats

RX 20m cap add 1 second for every uncompleted rep
5 Strict Pull-ups
10 Push-ups
15 Air Squats
10 Strict Pull-ups
20 Push-ups
30 Air Squats
20 Strict Pull-ups
40 Push-ups
60 Air Squats
30 Strict Pull-ups
60 Push-ups
90 Air Squats

Scaled
5 Ring Rows
10 Box Push-ups
10 Air Squats
10 Ring Rows
15 Box Push-ups
15 Air Squats
15 Ring Rows
20 Box Push-ups
20 Air Squats
20 Ring Rows
25 Box Push-ups
25 Air Squats
cooldown
stretch

2019-02-25

CrossFit

CrossFit Fitzgerald

19.1
Warm-up
4 rounds
20x lateral band step overs
5x later box step ups
5x 1 1/4 wallballs
Row 150m
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in
15 minutes of:

19 wall-ball shots
19-cal. row

Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

2019-02-23

CrossFit

CrossFit Fitzgerald

3 RFT: Bench Press, Single Arm Dumbbell Rows and Rows
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
Metcon (Time)
RX+
3 rounds for time of:
15 Bench Press, 1x bodyweight
20 L Arm Dumbbell Rows, 40/25 lbs
20 R Arm Dumbbell Rows, 40/25 lbs
Row, 1000 m

RX
3 rounds for time
12 Bench Press, 0.75x bodyweight
20 Single Arm Dumbbell Rows, 30 lbs
20 Single Arm Dumbbell Rows, 30 lbs
Row, 1000 m

scaled
3 rounds for time of:
10 Dumbbell Bench Press, 25/15 lbs
15 L Arm Dumbbell Rows, 25/15 lbs
15 R Arm Dumbbell Rows, 25/15 lbs
Row, 500 m
cooldown
L-sit practice

2019-02-22

CrossFit

CrossFit Fitzgerald

Run Day
Metcon
5k Run (Time)
Max Effort 5k Run
Metcon (Time)
Scaled:
2 mile run/walk

2019-02-20

CrossFit

CrossFit Fitzgerald

5 RFT: Back Squats and Legless Rope Climbs
Squat Warm up
6x Dynamic Stretches
1 min Quad stretch on box
1 min piriformis stretch
1 min childs pose
Metcon (Time)
RX+
5 rounds for time of:
21 Back Squats, 135/95 lbs
1 Legless Rope Climb, 15 ft

RX
5 rounds of:
21 Back Squats, 115/85 lbs
1 Rope Climb, 15 ft

Scaled
5 rounds for time of:
15 Back Squats, 75/55 lbs
1 Lying-to-Standing Rope Climb

CF LIte
5 rounds for time of:
15 DB squats
Run to the pole and back
cooldown
muscle-up practice
or
3 rounds of max bar hang

2019-02-19

CrossFit

CrossFit Fitzgerald

5RFT Handstand Holds and Toes-to-bars
Warm-up
2 rounds
Prone shoulder routine. 5x each position.
6x Roll outs
10 wallballs (12 pounds)
100m overhead carry- 3 thrusters every 20 steps
Metcon (Time)
RX+
5 round for time
Handstand Hold 1 min
21 Toes-to-bar

RX
5 rounds for time
Handstand Hold 30 sec
15 Toes-to-bar

Scaled
5 rounds for time
Pike Handstand Box Hold, 30 sec
15 Hanging Knee Raises

CF Lite
5 rounds
100m DB overhead carry
15 situps or 15 sec hang from the bar
cooldown
3 rounds of max reps air squats (no more than 50 per round) for quality

2019-02-18

CrossFit

CrossFit Fitzgerald

rows, pullups, pushups, air squats
2 rounds
10x scorpions
10x plank to open
10x cossack squats
10x squat jumps
10x hip extensions- slowly
Metcon (Time)
RX+
3rft
1000m row/2.0 bike/300 singles/150 dubs
5 cindy
1 round of cindy is 5 strict pullups, 10 pushups, and 15 squats

rx
750m row/1.5 bike/225 singles/115 doubles
4 cindy

beginner
3rft
500 row/1.0 bike/150 singles
3 assisted cindy
cooldown
handstand practice

2019-02-15

CrossFit

CrossFit Fitzgerald

Deadlift
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)
Deadlift (1-1-1-1-1)
Add your 5 heaviest singles together
Deadlift (5-5-5-3-3-3)
Use the heaviest weight yiu can for triples. Add your 3 heaviest triples together. Beginner option. Rest as needed between sets.
Cooldown
Practice handstands for 20 minutes.

2019-02-14

CrossFit

CrossFit Fitzgerald

strict cindy xl ladder
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)
Metcon (AMRAP - Rounds and Reps)
complete as many rounds as possible in 20 mins of:
rx+
5 strict pullups
10 honest pushups
15 air squats
RX
3 strict pullups
6 honest pushups
12 air squats
scaled
complete as many rounds as possible in 15 minutes
5 ring rows
5 modified pushups
10 air squats
cool down
1 minute hand stand hold
x 3 rounds

2019-02-13

CrossFit

CrossFit Fitzgerald

FGB
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Metcon (AMRAP - Reps)
FGB scaled
3 rounds, 1 min per station, of:
Wall Ball, 10/6 lbs, 9 ft
Sumo Deadlift High-pull, 45/35 lbs
Box Jump, 15/12 in
Push Press, 45/35 lbs
Row Calories
Rest 1 min
Cooldown
3 sets of 10
Ghd hip ext or good morning with empty bar

2019-02-12

CrossFit

CrossFit Fitzgerald

Rope climb and hspu
Back bend and Warrior warm up
3 rounds
20 jumping jacks
5x DB seated shoulder press (on the ground)
15 sec. modified back bend or full bridge
Warrior Sequence- 3 breaths in each position (each side)
Metcon (Time)
Rx+
3 rounds for time of:
3 Legless Rope Climbs, 15 ft
5 Strict Handstand Push-ups

Rx
5 rounds of:
4 Rope Climbs, 15 ft
5 Handstand Push-ups
200m run

Scaled
5 rounds for time of:
4 Lying-to-Standing Rope Climbs
5 Pike Push-ups/dumbell presses
15 burpees or 15 cal on row or bike
Cooldown
3 sets of 15 ghd or abmat situps

2019-02-11

CrossFit

CrossFit Fitzgerald

clean and ring dip
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
Metcon (Time)
3 rounds
15 squat clean
15 ring dips
RX+135/95
RX115/75

Scaled
7 hang power cleans 95/65
7 front squat 95/65
10 box dips

2019-02-08

CrossFit

CrossFit Fitzgerald

Crossfit total
Warm-up
KB warm up
3 rounds
5x Single arm KB deadlift
5x single arm KB swing
5x single arm KB thrusters
10 PVC good mornings
Metcon
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon (Weight)
Beginner Option
Warm up with the bar first. Then:
Back Squat 3-3-1-1, using heaviest weight per set
Shoulder Press 3-3-1-1, using heaviest weight per set
Deadlift 3-3-1-1, using heaviest weight per set

2019-02-07

CrossFit

CrossFit Fitzgerald

Clean and jerk
Warm-up
High Knees
Butt Kickers
Carioca
10 Hip swings both directions on the rig
5x empty bar presses
5x inch worms with a pushup
5x wall shoulder press
Clean and jerk
Clean & Jerk : 1-1-1-1-1-1-1
Or
CLEAN & JERK : 3-3-2-2-2-1-1

2019-02-06

CrossFit

CrossFit Fitzgerald

2/6/19
Warm-up
2 rounds
4x Lateral Slides D&B
5x Lateral step ups on box
5x burpee broad jumps
5x strict toes to bar
Metcon
Metcon (Time)
100m Farmers Carry (70/53)
50M Overhead Plate walking lunges (35/25)
Run 400m
4 rounds

Scaled
100m Farmers Carry (53/35)
25M overhead plate walking lunges (10)
Run 400m
3-4 rounds

2019-02-05

CrossFit

CrossFit Fitzgerald

2/5/19
Metcon
Metcon (Time)
Run 2.5 miles

2019-02-04

CrossFit

CrossFit Fitzgerald

01/21/2019
Squat Warm up
6x Dynamic Stretches
1 min Quad stretch on box
1 min piriformis stretch
1 min childs pose
Metcon (Time)
Rx
21-15-9 for time:
dumbbell clean and jerk
strict pullups
ghd situps
35/25

Scaled
21-15-9 reps, for time of:
Dumbbell Hang Clean & Jerk, 25/15 lbs
Assisted Pull-up
AbMat Sit-up
cool down
3 rounds
30 sec Lsit or tuck sit
30 sec rest

2019-02-02

CrossFit

CrossFit Fitzgerald

2/5/19
Metcon
Squat Warm up
6x Dynamic Stretches
1 min Quad stretch on box
1 min piriformis stretch
1 min childs pose
McGhee (AMRAP - Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24"
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Warm-up

2019-01-31

CrossFit

CrossFit Fitzgerald

01/31/2018
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
Metcon (AMRAP - Rounds and Reps)
RX+
Complete as many rounds as possible in 20 mins of:
15 Strict Pull-ups
30 Push-ups
45 Air Squats

RX
Complete as many rounds as possible in 20 mins of:
10 Strict Pull-ups
20 Push-ups
30 Air Squats

Scaled
Complete as many rounds as possible in 15 mins of:
7 Assisted Pull-ups or Ring Rows
14 Knee, Box, or Wall Push-ups
21 Air Squats to target
1000m Row (Time)
Max Effort 1000m Row

2019-01-30

CrossFit

CrossFit Fitzgerald

1/30/18
Warm-up
short warm up for a long WOD
2 rounds
30 Sec quad stretch each leg
30 sec. modified back bend
10 empty bar good mornings
10 empty bar squat cleans
Metcon
Wittman (Time)
Seven rounds:
1.5 pood/ 1 pood Kettlebell swing, 15 reps
95/65 pound Power clean, 15 reps
15 Box jumps, 24"/20" box
Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here

2019-01-29

CrossFit

CrossFit Fitzgerald

1/29/18
Weightlifting
Squat Warm up
6x Dynamic Stretches
1 min Quad stretch on box
1 min piriformis stretch
1 min childs pose
Front Squat (5x3x3x2x2)
work your way up to 85% of your max
Warm-up
cooldown
600m jog x 3

2019-01-28

CrossFit

CrossFit Fitzgerald

1/28/19
Warm-up
Core warm-up
3 rounds for time:
50m Overhead carry
Carioca D & B
15 sec. ring hold
10 Yoga pushups
20 sec. hollow hold
Metcon
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
2 wall crawls
(only go up in reps on the next two exercises)
2/4/6/8/10....etc.
Toes to bar
50m sprint
Metcon (AMRAP - Reps)
Your class is your team:
9 min AMRAP of pushups. One person works at a time. Keep track of your total number!

2019-01-26

CrossFit

CrossFit Fitzgerald

1/26/19
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

2019-01-25

CrossFit

CrossFit Fitzgerald

AMRAP 20 w/a partner
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
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w/a partner
20 KB Sumo Deadlift
20 KB Goblet Squats
20 DB Push Press
20 Ring Rows or Strict Pullups
20 Abmat Situps or GHD situps

One person works. Partition sets as needed.
Cooldown
3 sets of 7 reps
dumbbell bench press

2019-01-24

CrossFit

CrossFit Fitzgerald

squat clean grace
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
Metcon (Time)
Squat Clean Grace
30 Squat Clean & Jerks
RX+135/95
RX 115/75
Scaled 75/55
4 rounds
tuck sit on boxes x30 seconds

2019-01-23

CrossFit

CrossFit Fitzgerald

2.25 miles run
Back bend and Warrior warm up
3 rounds
20 jumping jacks
5x DB seated shoulder press (on the ground)
15 sec. modified back bend or full bridge
Warrior Sequence- 3 breaths in each position (each side)
2.25 mile run
Save warrior sequence for cooldown

2019-01-22

CrossFit

CrossFit Fitzgerald

Strict cindy row chipper
short warm up for a long WOD
2 rounds
30 Sec quad stretch each leg
30 sec. modified back bend
10 empty bar good mornings
10 empty bar squat cleans
Metcon (Time)
Rx+
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row, 2000 m
15 Strict Pull-ups
30 Push-ups
45 Air Squats
Row, 1000 m
20 Strict Pull-ups
40 Push-ups
60 Air Squats
Row, 500 m

Rx
For time:
5 Strict Pull-ups
10 Push-ups
20 Air Squats
Row, 1500 m
10 Strict Pull-ups
20 Push-ups
30 Air Squats
Row, 1000 m
15 Strict Pull-ups
30 Push-ups
45 Air Squats
Row, 500 m

Scaled
For time:
10 Strict Ring Rows
10 Box Push-ups
20 Air Squats
Row, 500 m
12 Strict Ring Rows
12 Box Push-ups
30 Air Squats
Row, 500 m
14 Strict Ring Rows
14 Box Push-ups
40 Air Squats
Row, 500 m

2019-01-21

CrossFit

CrossFit Fitzgerald

Heavy Deadlift and Handstand Practice
Dynamic Warm-Up
Knee To Chest
Heel to Butt
Straight Leg Kicks
Figure 4
Lateral Lean and Turn
Walk and Reach (single leg)
Duck Walk
Lateral Slide with Foot drag
Backward Hamstring Reach
10 PVC Pass Thru's
10 PVC Presses
Deadlift
Deadlift 1-1-1-1-1 reps
Then, practice handstands for 20 minutes.
OR
Deadlift 5-5-5-3-3-3
Use the heaviest weight you can for each set.

Both: Rest as needed between sets. Then, practice handstands for 20 minutes.

2019-01-19

CrossFit

CrossFit Fitzgerald

01/19/2019
Warm-up
10 min yoga video
(Noah Villalobos)
Metcon (Time)
5 rounds for time
30 alternating DB snatch (50/35)
Run 400m

2019-01-18

CrossFit

CrossFit Fitzgerald

01/23/2018 CFF
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 (No Measure)
RX+
5 rounds of continuous movement of:
2 Legless Rope Climbs, 15 ft
20 AbMat Sit-ups
AbMat Sit-ups- slow and controlled

RX
5 rounds of continuous movement of:
10 Towel Pull-ups
20 AbMat Sit-ups
AbMat Sit-ups- slow and controlled

Scaled A
5 rounds of continuous movement of:
2 Ground-to-Standing Rope Climbs
15 AbMat Sit-ups
AbMat Sit-ups- slow and controlled

Scaled B
5 rounds of continuous movement of:
2 Towel Negatives
20 AbMat Sit-ups
AbMat Sit-ups- slow and controlled
Cooldown
Scorpion

2019-01-17

CrossFit

CrossFit Fitzgerald

1/16/19
Drinking water is one of the easiest ways to enhance your health and aid recovery. Try to drink half of your body weight in ounces of water. example: bodyweight of 150lbs drinks 75 oz.
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
Metcon
Metcon (Time)
Buy in:
30 DB step up and overs (35/20)

3 rounds
25 wall balls
20/15 cals on bike or rower
10 squat cleans (135/95)

Buy out:
30 DB step up and overs

2019-01-16

CrossFit

CrossFit Fitzgerald

1/15/19
Running short on time lately? Try staying off social media for a day and see what you can accomplish.
Warm-up
Back bend and Warrior warm up
3 rounds
20 jumping jacks
5x DB seated shoulder press (on the ground)
15 sec. modified back bend or full bridge
Warrior Sequence- 3 breaths in each position (each side)
Weightlifting
Back Squat (3x 10 @ 35% , Then: 3x3x3x3x3)
to warm up do 3 sets of 10 at 35% of your 1RM and then do 5 sets of 3 at 75% of your 1RM. Finish heavier if you can.
Metcon
Metcon (AMRAP - Rounds and Reps)
7 min
8 kettle bell swings (53/35)
6 burpees
4 KB sumo deadlift high pulls

rx+ 70/53

2019-01-15

CrossFit

CrossFit Fitzgerald

01/15/2019
Metcon (Time)
2 mile run
Dynamic Warm-Up
Knee To Chest
Heel to Butt
Straight Leg Kicks
Figure 4
Lateral Lean and Turn
Walk and Reach (single leg)
Duck Walk
Lateral Slide with Foot drag
Backward Hamstring Reach
10 PVC Pass Thru's
10 PVC Presses

2019-01-14

CrossFit

CrossFit Fitzgerald

1/14/18
New goal: along side eating slowly, try eating until you're 80% full.
Warm-up
3 rounds
10 bird dogs
10 dead bugs
15 sec. side plank, elevate one foot on a bench
butt kickers down and back
high knees down and back
Metcon
Metcon (Time)
3 rounds
30 KB push press (35/25)
5 wall crawls
20 sumo deadlift high pulls (95/65)
Rope climb 1M/2F

RX +: SDLHP (105/85)

Scaled:
20 KB push press (20/10)
3 wall crawls
15 KB sumo deadlift high pulls (35/25)
3 lying to standing rope climb
Game
Freeze Tag or Ab mat pizza

2019-01-12

CrossFit

CrossFit Fitzgerald

01/12/2018 CFF
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 (Time)
RX+
50 strict pull-ups
100 push-ups
150 squats

RX
50 kipping pull-ups
100 push-ups
150 squats

Scaled
50 band pullups or ring rows
100 pushups (regular, knee, bench, box, or wall assist)
150 air squats to a target
Cooldown
foam roll and tennis ball massage any sore or problem areas

2019-01-11

CrossFit

CrossFit Fitzgerald

01/11/2019 deadlift
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)
Deadlift
Deadlift 5-3-3-1-1-1 reps.

Then, practice slowly descending from a handstand or head stand.

2019-01-10

CrossFit

CrossFit Fitzgerald

01/10/2019 CFF row/bike/or JR and thruster
3 ROUNDS
LATERAL BOUND 5X DOWN AND BACK
LUNGES AND REACH 1X DOWN AND BACK
SINGLE ARM UPRIGHT ROW
1 SET OF 8 WITH EACH ARM
When done with 3 rounds begin to warm up for the thruster.
Metcon (Time)
9 thrusters
1,000-m row or bike 1.2 or 300 single unders
15 thrusters
1,000-m row or bike 1.2 or 300 single unders
21 thrusters

If you struggle with the row, bike, or single unders part, cut that number in half.

Men: 65 lb.
Women: 45 lb.

This weight should be light for you. You should be able to do the 9 and 15 thrusters unbroken. Then break the last set up if you have to. You may reduce weight on the bar as needed. You may use dumbells instead of the bar. Fight for depth on your thrusters. Squat to a low target if you have to. This is a great workout and you will feel really good when done. Estimated time is between 10 and 15 minutes. Some of you will be done in less than ten I bet!!

2019-01-09

CrossFit

CrossFit Fitzgerald

01/09/2019 CFF 1.75 mile Run
2 rounds
1 min of jump rope
5x lateral step ups/pistol practice
15 sec. modified back bend

*pick 1 area to spend 5 minutes foam rolling or tennis ball massaging
Metcon (No Measure)
1.75 mile run or 15 minutes out and 15 minutes back
Run to 135 El harris and back. Approx 0.8m to get there. Mailbox is on right.
cool down
8 rounds
a) renegade row 5 reps each arm
b) scapular wall-side 5 reps

2019-01-08

CrossFit

CrossFit Fitzgerald

01/08/2019 CFF
A: 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)
B:
Snatch Warmup
Clean and Jerk Warmup
Jump Rope Wamup
Metcon (AMRAP - Rounds and Reps)
Complete a s many rounds as possible in 12 minutes of:
RX+
1 squat snatch
3 cleana and jerk
30 double under
155/105

RX
1 squat snatch
3 clean and jerk
30 double unders
125/85

scaled
1 snatch (bar or dumbell)
3 clean and jerk (bar or dumbell)
30 single unders
95/65 (bar)
50/35 (dumbell)
Cool Down
5 rollouts x 4 sets

2019-01-07

CrossFit

CrossFit Fitzgerald

01/07/2019 CTB and GHD
Prepare you snacks the night before so that you don't stop for a fast food pop and bag of chips. Having good choices in front of you will make it easier to make the right choice when you get hungry!!
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
Metcon (AMRAP - Reps)
RX
On a 12-minute clock:
1 minute of GHD sit-ups to parallel
1 minute of chest-to-bar pull-ups
2 minutes of GHD sit-ups to parallel
2 minutes of chest-to-bar pull-ups
3 minutes of GHD sit-ups to parallel
3 minutes of chest-to-bar pull-ups

RX+
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

Scaled
On a 12-minute clock:
1 minute of AbMat sit-ups
1 minute of assisted chest-to-bar pull-ups
2 minutes of AbMat sit-ups
2 minutes of assisted chest-to-bar pull-ups
3 minutes of AbMat sit-ups
3 minutes of assisted chest-to-bar pull-ups
Cool Down:
4 sets of 10 double overhead dumbell elbow extension

2019-01-05

CrossFit

CrossFit Fitzgerald

01/05/2019 thruster, HPC, SDLHP
1) heel stretch
2) squat to stand
3) lunge yellow line to yellow line and back
4) pvc pass through
5) ring stretch
6) begin to warmup with bar
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
65/45 RX
95/65 RX+
4 rounds
1) tall kneeling pallof press iso 20 seconds each side
2) single arm band pull aparts 10 reps each side

2019-01-04

CrossFit

CrossFit Fitzgerald

01/04/2018 Indian Run
1) heel stretch
2) squat to stand
3) lunge yellow line to yellow line
Metcon (No Measure)
Indian Run (Roanoke and back) or 15 minutes out and 15 minutes back
cool down
8 rounds
a) renegade row 5 reps each arm
b) scapular wall-side 5 reps

2019-01-03

CrossFit

CrossFit Fitzgerald

01/03/2019 TABATA
3 ROUNDS
LATERAL BOUND 5X DOWN AND BACK
LUNGES AND REACH 1X DOWN AND BACK
SINGLE ARM UPRIGHT ROW
1 SET OF 8 WITH EACH ARM
Metcon (AMRAP - Reps)
TABATA HANDSTAND PUSHUPS
REST 1 MINUTE
TABATA SINGLE LEG SQUATS
REST 1 MINUTE
TABATA PUSHUPS
REST 1 MINUTE
TABATA JUMPING LUNGES

THE TABATA INTERVAL IS 20 SECONDS OF WORK FOLLOWED BY 10 SECONDS OF REST FOR 8 INTERVALS.

SCALING
USE MODIFICATIONS THAT ALLOW YOU TO COMPLETE NO FEWER THAN 4-6 REPPS FOR THE 1ST 2 TABATAS, AND TARGET AT LEAST 6-8 REPS IN THE LAST 2 TABATAS.

MODIFICATIONS FOR HSPU COULD BE: AB MAT ASSIST, INVERTED BOX PUSHUPS, OR DUMBELL PRESSESS.

MODIFICATIONS FOR SINGLE LEG SQUATS COULD BE: BAND ASSIST, BOX STEPUPS, AIR SQUATS.

MODIFICATIONS FOR PUSHUPS COULD BE KNEE OR BOX PUSHUPS.

MODIFICATION FOR JUMPING LUNGE COULD BE WALKING LUNGE OR LUNGE IN PLACE WITH AB MAT ASSIST.
COOL DOWN
4 SETS OF 10 DUMBELL BICEP CURLS.

2019-01-02

CrossFit

CrossFit Fitzgerald

1/2/19
Goal for the day: eat slowly. Take your time, set your fork down between bites and breathe between bites.
Metcon
Metcon (Time)
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Box jumps

Men: 20-lb. ball, 24-in. box
Women: 14-lb. ball, 20-in. box
Warm-up
2 rounds
1 min of jump rope
5x lateral step ups/pistol practice
15 sec. modified back bend

*pick 1 area to spend 5 minutes foam rolling or tennis ball massaging

2019-01-01

CrossFit

CrossFit Fitzgerald

New years day
Metcon
Metcon (AMRAP - Reps)
Complete as many reps as possible in 12 minutes of:

1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

2018-12-31

CrossFit

CrossFit Fitzgerald

12/31/2018 Annie (jump rope and situp)
1) run, bike, or row 400
2) heel stretch on rig
3) squat to stand
4) warm up your jump rope!!
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Cool down:
1) Single Arm Dumbell Row
3 sets of 10 with each arm
2) pushups 4 sets of 10
3) bird dog 15 reps

2018-12-29

CrossFit

CrossFit Fitzgerald

12/29/2018 run400 and air squat
1) bike or row 400m
2) heel stretch
3) squat stand
4) ring pull
5) pvc pass through
6) hip airplane
7) piriformis stretch
Metcon (Time)
RX
4 Rounds for Time
Run 400m
50 air squats

Scaled
3 Rounds for Time
Jog 400m
30 air squats

This is a leg burner. Keep rest periods to 10 seconds or less. Estimated time to complete is 15-20 minutes.
Cooldown:
dead bug
4 sets of 20 seconds

leg raises
4 sets of 20 seconds

Ab rollouts
4 sets of 5

2018-12-28

CrossFit

CrossFit Fitzgerald

12/28/2018 Rope Climbs and Box Jumps
Metcon
1) run bike or row
2) heel stretch
3) squat to stand
4) shoulder stretch on rig
5) pvc pass through
6) hip airplanes
7) piriformis stretch
8) bear crawl from yellow line to yellow line twice
9) perform 5 box step ups with each leg on increasingly higher boxes to warm up legs and knees
10) perform 5 box jumps, if you are jumping during the wod, on increasingly higher boxes, until you reach desired box height
11) perform single or double unders as need to complete warmup. Do not begin wod until warm
Metcon (AMRAP - Rounds and Reps)
12 minute AMRAP
3 rope climbs
20 box jumps

RX 24/20
RX+ 30/24

Pace your rest breaks. Try to go no more than 10 seconds per rest break. Less if possible.
Cool Down
1) 5 easy lunges with each leg
2) 8 easy air squats
3) 5 sets of 5 landmine rainbows
4) easy 400m run, bike, or row

2018-12-27

CrossFit

CrossFit Fitzgerald

12/27/2018 Run, Bike, or Row
Metcon (Time)
Choose one: run, bike, or row.
a) Run 10 400m sprints, resting 3 minutes between each sprint
b) Bike or Row 10 500m sprints, resting 3 minutes between each sprint

You can mix and match as it suits you. Record your fastest time.
1) heel stretch
2) squat to stand
3) ring pull
4) pvc pass through
5) hip airplanes
6) piriformis stretch
7) 5 rounds of 25 jump ropes, singles or doubles
8) medium effort run, bike, or row for a short distances until completely warm
9) do not begin wod until warmed up
Cool Down
1) renegade row (plank row) or single arm bent over row
2) scapular wall slide
3) palloff press iso (20 sec)
4) band pull aparts

2018-12-24

CrossFit

CrossFit Fitzgerald

12/24/2018 clean and jerk and burpees
1) run bike or row
2) heel stretch
3) squat to stand
4) shoulder stretch on rig
5) pvc pass through
6) hip airplanes
7) piriformis stretch
8) clean and jerk warmup with bar and slowly add weight
9) perform 25 single or double unders every minute or so while adding weight to bar to aid in warmup.
10) don't begin wod until completely warm
Metcon
Metcon (Time)
15 burpees over bar
5 clean and jerk
12 burpees over bar
4 clean and jerk
9 burpees over bar
3 clean and jerk

135/95 RX
185/135 RX+

This wod is fast. Take minimal breaks. Estimated ime targe is 5-10 minutes for RX and 20 - 30 minutes for RX+.
Cool Down
1) single arm bent over row 3x10 each arm
2) scapular wall slide (stand against wall, tuck tailbone between knees, press lower back into wall, keep back of head, hands and elbows in contact with wall, slide arms up and down wall without losing contact) 5x
3) single arm standing split stance cable press w/band (abs tight, ribs down, rear-leg glute braced) 3 sets of 10 reps with each arm
4) palloff press iso (20 sec each side)
5) band pull apart (10 reps)
6) easy 400m jog, bike, or row

2018-12-21

CrossFit

CrossFit Fitzgerald

12/21/18
Metcon (Time)
2 Person Team Deck of Death
Hearts- situps
Diamonds- Plate squats (25/15)
Spades- Box Jumps
Clubs- DB snatch (50/35)
*One partner runs to the sign while the other one is drawing cards.

*Each Partnership gets a full deck of cards. Score is how fast you get through your entire deck.

2018-12-20

CrossFit

CrossFit Fitzgerald

12/20/18
Weightlifting
Front Squat (5@ 35%, 5@ 45%, 5@ 55%, 5@ 65%, 5@ 75%)
Metcon
Metcon (Time)
TEAM WOD- 3 Person Teams

2 rounds
60 Pass The Wall Ball
60 Burp Frog Burpees
60 Lunge Jumps Holding Hands
400m Run

2018-12-19

CrossFit

CrossFit Fitzgerald

12/19/18
Warm-up
Run, Bike or Row
Shuttle Run Drill
Squat Therapy-minimum 2 sets of 10.
Metcon
Metcon (Time)
5 Rounds
10 overhead squats (95/65))
Run 400m

RX+ (135/95)

2018-12-18

CrossFit

CrossFit Fitzgerald

12/18/18
Warm-up
With a PVC pipe:
10 pass thru's
10 Overhead squats
10 Good mornings
10 Presses
5x kettle bell passes (each side)
Metcon
Metcon (Time)
All Out
9 burpees
15 KB swings (53/35)
21 thrusters (95/65)
15 KB swings
9 burpees

Rest 3 minutes.
3 rounds.

2018-12-17

CrossFit

CrossFit Fitzgerald

12/17/18
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)
Metcon
CFF Cindy/Deadlift (AMRAP - Rounds and Reps)
15 min. AMRAP
3 Deadlifts (225/315)
5 pull ups
10 push-ups
15 squats

2018-12-14

CrossFit

CrossFit Fitzgerald

12/14/18
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Warm-up
2 rounds
50m- 1 arm overhead KB carry- do a thruster every 10 steps
5 strict toes to bar
15 sec wall facing handstand hold

2018-12-13

CrossFit

CrossFit Fitzgerald

12/3/18
Warm-up
Run, bike or row.
Actively hold each stretch for 2 min. each side
forward fold
low dragon
reverse scorpion
Metcon
Metcon (AMRAP - Rounds and Reps)
15 min AMRAP
30 double unders
15 GHD situps
15/12 cal row or bike
100m Sprint

*after the AMRAP finishes, start immediately on a 800m cool down run or walk

2018-12-12

CrossFit

CrossFit Fitzgerald

12/12/18
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)
Metcon
Metcon (AMRAP - Rounds and Reps)
20 min amrap
10 hang power snatch (75/55)
10 burpees over the bar (75/55)
10 bent over rows

2018-12-11

CrossFit

CrossFit Fitzgerald

12/11/18
Warm-up
Metcon
Metcon (Time)
5 rounds
3 strict pull ups
5 roll outs
7 back squats (115/85)
Weightlifting
Front Rack Step Up (5 sets of 5, each leg. )
Go as heavy as you can manage.
Landmine Presses (5 sets of 5, each arm. )
go as heavy as you can manage.
2 rounds, the length of the gym. Carioca is the only one you will go down and back for.
Broad Jumps
Bear Crawls
Crab walks
Carioca

2018-12-10

CrossFit

CrossFit Fitzgerald

12/10/18
Metcon
Metcon (Time)
40-30-20-10
Box Jumps (24/20)
Wall Balls (20/14)
Kettlebell swings (53/35)

RX+ pick ONE thing:
BJ- 30/24
WB-20 (for women)
KBS- 70/53
Warm-up
10 min AMRAP
10 lunge and reach
5x suitcase deadlift each side
10 lateral leg swings
5x lateral box step ups each side

2018-12-08

CrossFit

CrossFit Fitzgerald

12/8/18
Metcon
Metcon (AMRAP - Rounds and Reps)
10-9-8-7-6-5-4-3-2-1
Power Cleans (155/115)
D&B - Gym Length Farmers carry between sets. Go heavy.

Rx+- (185/ 135)

2018-12-07

CrossFit

CrossFit Fitzgerald

12/7/18
Metcon
Metcon (Time)
4 rounds
Run 400m
5x Deadball over shoulder (60/50)
Hand stand walk (25ft) or Walk the Plank (50ft)
10 Ring Rows

2018-12-06

CrossFit

CrossFit Fitzgerald

12/6/18
Weightlifting
Front Squat (10x10x10x10 (@ 55%))
Weighted Step-ups (3 each leg. 3 sets. go heavy)

2018-12-05

CrossFit

CrossFit Fitzgerald

12/5/18
Metcon
Metcon (Time)
7 rounds
10 burpees
20 situps
Warm-up
10 Minutes for quality

Bent Knee Hollow Body Hold (15 sec)
Side Plank (15 sec)
Horizontal GHD Hold OR Prone Superman Hold (15 sec)

2018-12-04

CrossFit

CrossFit Fitzgerald

12/4/18
Warm-up
2 rounds
Thoracic Extension Rotation: x 5 each arm
1 Arm Shoulder Press: x 8 right arm @ moderate weight
Yoga Push Up: x 5
1 Arm Shoulder Press: x 8 left arm @ same weight used for right arm
Deep Squat Hold- 1 min
3 extremely assisted pistols each leg
Metcon
Metcon (Time)
Run 800m, then:
10 rounds
10 handstand pushups
10 single leg squats

then: 800m run

2018-12-03

CrossFit

CrossFit Fitzgerald

12/3/18
Warm-up
Dynamic Warm up w/ Coach
Metcon
Metcon (Time)
40 Min Time Cap
3 rounds
15 Goblet squats (53/35)
15 bent over rows (95/65)
2M/1F rope climb
50 double unders

3 minutes of mandatory rest

3 rounds
15 box jumps (24/20)
15 sumo deadlift high pulls (95/65)
15 toes to bar

2018-12-01

CrossFit

CrossFit Fitzgerald

12/1/18
Metcon
5k Run (Time)
Max Effort 5k Run
Jingle Bell Jog

2018-11-30

CrossFit

CrossFit Fitzgerald

11/30/18
Metcon
Metcon (Time)
3 rounds
7 power snatches (95/65)
14 handstand pushups
22 GHD situps
42 double unders

2018-11-29

CrossFit

CrossFit Fitzgerald

11/29/18
Metcon (Distance)
Indian Run
Weightlifting
Bench Press (3x3x3x3x3)

2018-11-28

CrossFit

CrossFit Fitzgerald

11/28/18
Warm-up
3 rounds
20 sec. hollow hold on ground
20 sec. elevated side plank
10x KB bent over row (each arm)
10 scorpion and reverse scorpion
Metcon
Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats
New Section
Cool down stretch
1 min each
quad stretch
sumo squat hold
toe touch
side lying stretch

2018-11-27

CrossFit

CrossFit Fitzgerald

11/27/18
Warm-up
5x of each movement in the shoulder routine on the floor
Then 2 rounds of:
10 jump squats
10 PVC overhead squats
5x snatch grip deadlift 55# bar
5x snatch grip high pulls
*Review snatch with PVC pipe or start warming up with a bar if you're ready
Weightlifting
Snatch (9 sets of 2)
10 minutes on the clock. This is an EMOM. Perform two snatches every minute. At some point, take one minute off to add weight when you're ready.
Metcon
Metcon (AMRAP - Rounds and Reps)
7 min AMRAP
6 OH barbell walking lunges (3 each leg) (95/65)
20 situps

2018-11-26

CrossFit

CrossFit Fitzgerald

11/26/18
Metcon
Metcon (Time)
3 rounds
21 pull ups
15 power cleans (115/85)
9 burpees over the bar

RX+ Chest to bar OR (135/95)
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)

2018-11-24

CrossFit

CrossFit Fitzgerald

11/24/18
Metcon
Metcon (Time)
Partner Chipper
3 rounds
70 wall balls (20/14)
50 box jumps (24/20)
30 toes to bar
*Partner not working must hold plank

Buy out: both partners run to the nursing home and back.
Warm-up
3 rounds
Lateral Shuffle, down and back
10x Front and lateral leg swings
5x lateral step-ups, each leg
5x weighted single leg RDL's
Weightlifting
Deadlift (10 min EMOM)
First 5 rounds:
1 rep per minute at 85% of your 1RM.
Next 5 Rounds:
3 reps per minute @ 70% of your 1RM

2018-11-22

CrossFit

CrossFit Fitzgerald

11/22/18
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

2018-11-21

CrossFit

CrossFit Fitzgerald

11/21/18
Gymnastics
Metcon
Metcon (Time)
Run 2 miles

2018-11-20

CrossFit

CrossFit Fitzgerald

11/20/18
Metcon
Metcon (Time)
5 rounds
Sled Pull down and back
8 toes to bar
Run 400m

2018-11-19

CrossFit

CrossFit Fitzgerald

11/19/18
Weightlifting
Back Squat (4@70%, 4@75%, 4@80%, 4@85%)
Metcon
Kalsu (Time)
For Time:
100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

2018-11-16

CrossFit

CrossFit Fitzgerald

11/16/18
Warm-up
Tennis ball your hamstrings on a box

Then, 2 rounds
10 GHD situps- slow up, slow down
1 min. Double Overhead kettlebell hold
PVC pass throughs
Weightlifting
Bench Press (5@65%, 4@75%, 3@85%, 2@90%, 2@90%)
Metcon
Metcon (Calories)
1 min on the assault bike for max calories or 1 min on the rower for max calories or 1 min of running for max distance.

2018-11-15

CrossFit

CrossFit Fitzgerald

11/15/18
Warm-up
Reflex Game!

Dynamic warm-up
lateral slide with foot drag
backward hip skip
power skip
back pedal
shoes off:
heel walk
toe walk
duck walk
Metcon
Ship (Time)
9 Rounds for time of:
7 Squat Cleans, 185#
8 Burpee Box Jumps, 36"
In honor of Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, was killed on September 7, 2008
To learn more about Ship click here

2018-11-14

CrossFit

CrossFit Fitzgerald

11/14/18
Metcon
Metcon (Time)
Run 200m
Rest 30 sec
Run 400m
Rest 1 min
Run 800m
Rest 2 min
Run 1200m
Rest 3 min
Run 1600m

*Scaled: Stop at the 1200m portion
Cool Down
1x through. take your time.
Piriformis Stretch
Quad stretch on the wall
Thread the Needle
Tennis ball shoulders & lats

2018-11-13

CrossFit

CrossFit Fitzgerald

11/13/18
Warm-up
2 rounds
5 ball slams
10 battle rope circles (each arm)
10 kossacks
15 sec. elevated side plank
Weightlifting
DB or KB Split Squats (5x5x5)
Make sure you can get your knee to the ground before you add weight. Do not weight if you can't get deep.
Get heavier with each round. End as heavy as you can.
Metcon
Metcon (Time)
10 dumbbell snatch (50/35)
60 double unders
1 min plank
5 rounds

2018-11-12

CrossFit

CrossFit Fitzgerald

11/12/18
Warm-up
3 rounds
3x reps in each position of the prone shoulder routine
10x band step overs
10x band duck unders
30 sec Quad Stretch against the wall.
15 sec. supinated hang from bar
Metcon
Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
women's deadlift weight is 155#

2018-11-10

CrossFit

CrossFit Fitzgerald

11/10/18
Metcon
Metcon (Time)
21-15-9
Overhead squat (135/95)
Box Jumps (30/24)

2018-11-08

CrossFit

CrossFit Fitzgerald

11/8/18
Metcon
Metcon (No Measure)
No clock.
4 rounds
5 power cleans (155/105)
10 box jumps (30/24)
15 wallballs (20/14)
20 kettlebell swings (53/35)
Warm-up
2 rounds
2 Arm Farmer Carry: 50M
Nerve Flossing: x 10 palms down and palms up (Video )
1 arm Kettlebell deadlift

2018-11-07

CrossFit

CrossFit Fitzgerald

11/7/18
Metcon
Metcon (Time)
5 rounds
5 hang squat snatch (75/55)
10sec. freestanding handstand hold
15 in and outs
1 min rest
Warm-up
1 arm overhead hold (30 sec each, 2x)
20 RDL's
Shoulder routine

2018-11-06

CrossFit

CrossFit Fitzgerald

11/6/18
Metcon
Metcon (Time)
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP
Warm-up
2 rounds
30 sec. hollow body hold
30 sec. superman hold
10 hips swings each direction, each leg
10 PVC pass thru's
5 tricep pushups

2018-11-05

CrossFit

CrossFit Fitzgerald

11/5/18
Warm-up
handshake game
High five game
*start warming up for your front squat
Metcon
Metcon (Time)
21 front squat (135/95)
5 wall crawls
4 rope climbs
18 front squats
4 wall crawls
3 rope climbs
15 front squats
3 wall crawls
2 rope climbs
12 front squats
2 wall crawls
1 rope climb
*no racks allowed. must clean your weight from the floor :)

2018-11-01

CrossFit

CrossFit Fitzgerald

11/1/18
Gymnastics
Practice
Hollow + Arch swings:
10x on the rings
10x on the bar

HandStand Walks or Bear Crawls:
Accumulate 100ft
Metcon
Metcon (AMRAP - Rounds and Reps)
18min. AMRAP
DB walking lunges down, (35/25)
Burpee Broad Jumps
7 deadlifts (205/135)
14 wall balls (20/14)

2018-10-31

CrossFit

CrossFit Fitzgerald

10/31/18
Warm-up
2 rounds
10x Scorpion
10x Reverse scorpion
10x RDL's (romanian deadlifts)
10x barbell bicep curls
10x Kossacks
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min AMRAP
7 box jumps (24/20)
14 Kettlebell swings (53/35)

rx+ (36/30)
(70/35)

2018-10-30

CrossFit

CrossFit Fitzgerald

10/30/18
Metcon
Metcon (Time)
Zombies vs. Humans
If you are alive you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 2 minutes after the living people and try to catch them!

If a Zombie catches a human the human has a 25 burpee penalty. If a Zombie never catches a human the Zombie has a 25 burpee penalty at the end.
No Burpees for humans that stay alive and zombies that turn someone.

Run 600 meters
20 double unders
40 air squats
60 sit ups
40 push ups
20 pull ups
Run 400 meters

2018-10-29

CrossFit

CrossFit Fitzgerald

10/29/18
Metcon
Metcon (Time)
3 handstand pushups
6 pullups
9 thrusters (95/65)
Run 400m
5 rounds
Warm-up
2 rounds
6x lateral box step ups
10x squat press outs
15 sec. bar hang (tight)
15 sec. handstand hold

2018-10-25

CrossFit

CrossFit Fitzgerald

10/25/18
Warm-up
3 rounds
5x Throacic Rotation
5x yoga pushups
30sec deep squat hold
6x - 1 arm shoulder press
Weightlifting
Front Squat (5@60%, 5@65%, 5@70%, 5@70%)
Front Rack Step Up (3x8)
Metcon
1000m Row (Time)
Max Effort 1000m Row

2018-10-24

CrossFit

CrossFit Fitzgerald

10/24/18
Metcon
Collin (Time)
6 Rounds for time:
400m Sandbag Carry
12 Push Press, 115#
12 Box Jumps, 24"
12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Warm-up
2 rounds
5x band cuban press both directions. slowly.
5x inch worms with a pushup
5x jump squat. slow down, fast up
1x lateral slide down and back

2018-10-23

CrossFit

CrossFit Fitzgerald

10/23/18
Warm-up
1 Arm Farmer Carry: 100M each arm at a moderate weight
Barbell Rollout: 5x
Good Morning: 12x @ light weight
Pallof Press both legs, both sides
Metcon
Metcon (No Measure)
10 min. EMOM
Pick one of the following things to practice:
handstand pushups
double unders
snatch
pullups
air squats to full depth

*I will assign you a number for the WOD

Next,
Find a partner and get a score for the wod on the (actual) whiteboard

2018-10-22

CrossFit

CrossFit Fitzgerald

10/22/18
Metcon
Metcon (Time)
7 rounds
1 rope climbs (15ft)
10 wallballs (20/14)
15 kettlebell swings (53/35)
20 double unders
Warm-up
Run, bike or row
Do 5 dynamic stretches
Get your belly button measured and then sit by the whiteboard for quick explanation of challenge things.

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