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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday 2/22

10 Minute Warm Up

10 Minute Warm Up to 80% on Cleans

E2MOM x10min

2 Squat Cleans

12min AMRAP

20 Power Clean & Jerks

15 Power Snatches

10 Thrusters 

TS

(115/95)

Rx

(95/80)

Sc

(80/65)

Accessory (2-3 sets)

12 Ring Face Pulls

6ea Opposite Hand/Foot Lift Plank

 

Tuesday 2/23

10 Minute Warm Up 

35 Minute Time Cap

1 Rope Climb

5 Toes 2 Bar

10 SA DB Clean and Jerk (50/35)

2 Rope Climb

10 Toes 2 Bar

20 SA DB Clean and Jerk

3 Rope Climb

15 Toes 2 Bar

30 SA DB Clean and Jerk

4 Rope Climb

20 Toes 2 Bar

40 SA DB Clean and Jerk

5 Rope Climb

25 Toes 2 Bar

50 SA DB Clean and Jerk

4 Rope Climb

20 Toes 2 Bar

40 SA DB Clean and Jerk

3 Rope Climb

15 Toes 2 Bar

30 SA DB Clean and Jerk

2 Rope Climb

10 Toes 2 Bar

20 SA DB Clean and Jerk

1 Rope Climb

5 Toes 2 Bar

10 SA DB Clean and Jerk

5 Minute Cooldown

Recovery 2-3 Sets

Banded Lat Stretch x10ea

Prone Press Ups x10

 

Wednesday 2/24

10 Minute Warm Up

10 Minute Warm Up to 60% on Sumo Deadlifts

E90sec x9min

8 Sumo Deadlifts 

4 Rounds for time (14min Cap)

400m Run

20 Wall Ball OH Walking Lunges

10 Wall Balls

TS & Rx

(20/14)

Sc

(14/10)

Accessory (2-3 sets)

QHF Stretch x30sec each side

Childs Pose x30sec each side

 

Thursday 2/25

10 Minute Warm Up

Partner Bike Sprints

6 Rounds (16min Cap)

15/12 Cal Assault Bike

*1 Partner Rests while other partner sprints*

6min AMRAP

250m Row

10 HSPU (Feet elevated pike, pike, regular, or hands elevated)

2min Rest

6min AMRAP

50 DUB’s (50 SU)

15 American KB Swings (70/50) (50/35) (35/25)

 

Friday 2/26

10 Minute Warm Up

10 Minute Warm Up to 65% on Back Squats

Alt E90sec x15min

1) 5 Paused Back Squats (4sec)

2) 3-5 RMU/BMU

-OR-

5 Pull Ups (or ecc)

-OR-

6 Under BB Ecc Pull Ups

*NO BANDS* 

AMRAP (7min Cap)

20 SA DB Thrusters

10 C2B Pull Ups (Pull Ups/ Ring Rows)

Accessory (2-3 sets)

-Nordic Curls x5

-Pallof Press x10ea

 

Saturday 2/27

10 Minute Warm Up

Alt EMOM x10min

1) 30sec Hollow Body Hold

2) 15 V- Ups (can scale down to 10 V-ups, 15 knee tucks, or 15 sit ups)

Open “17.1”

For time (20min Cap)

10-20-30-40-50

Alt DB Snatches

*15 Burpee Box Jump Overs after every round*

(burpees must be facing the box)

TS

(70/50)

Rx

(50/35)

Sc

(35/25)

Accessory (2-3 sets)

Prone Press Ups x10

Banded Chest Stretch x30sec each

 

Peak Conditioning

Monday 2/22

10 Minute Warm Up

Every 2 minutes for 12 minutes

6-8 strict pull ups

8 tricep dips on rings/box

5 rounds 20 min

every 4 minutes: 200m run

10 double DB squats

10 DB thrusters

10 DB push presses

 

Wednesday 2/24

10 Minute Warm Up 

Every 3MOM for 12 minutes

12 double KB deadlift

15 KB swings

2 rounds

100 dubs

75 American KB swings

50 wall balls

25 burpees

 

Strength

Monday/Tuesday

BB Warm-up

5 Clean Pull

4 Power Clean

3 Front Squats

2 Tall Clean

1 Clean

10 Minutes to warm-up to 84% on Clean

-then

Every 2.5 Minutes for 15 Minutes

Cleans

84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 60% on Strict Press

-then

Every 3 Minutes for 15 Minutes

1) Strict Press

80%x2, 87.5%x1, 95%x1, 102.5%x1

2) Chin-ups x2

 

Wednesday/Thursday

BB Warm-up

5 Strict Press in Split

4 Power Jerk

3 Drop to Split

2 Tall Jerk

1 Jerk

10 Minutes to warm-up to 84% on Jerk

-then

Every 2.5 Minutes for 15 Minutes

Jerk

84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 80% on Sumo DL

-then

Every 3 Minutes for 15 Minutes

1) Sumo DL

80%x2, 87.5%x1, 95%x1, 102.5%x1

2) FFE Reverse Lunge x10

 

Friday/Saturday

BB Warm-up

5 Power Clean + Strict Press

4 Front Squat + Push Press

3 Tall Clean + Power Jerk

2 Clean + Split Jerk

10 Minutes to warm-up to 84% on Clean and Jerk

-then

Every 2.5 Minutes for 15 Minutes

Clean and Jerk

84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 80% on

-then

Every 3 Minutes for 15 Minutes

1) Push Press

80%x2, 87.5%x1, 95%x1, 102.5%x1

2) Bent Over BB Row x5 (build to a heavy 5)