Wods

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