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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday 9/7- Labor day

10 Mins Warm Up 

Partner WOD For Time 45min Cap (Prefer 2 can be 3 Partners)

Buy in: 400m Wall Ball Run (20/14)

100 DL (135/95)

100 Power Cleans (135/95)

50 Wall Ball Sit Ups (Both Partners go and Pass Wall Ball each rep)

*Partners must switch every 10 reps on deadlifts and power cleans

150 Russian KBS (70/50)

80 Wall Balls (20/14)

50 Toes to Bar

Cash Out: 200m Wall Ball Run

If done by 1 person, cut reps in half

Tuesday 9/8

10 mins Warm Up

Skill Work: 10 mins work on Kip swing, Chest to Bar Pull Ups, Bar Muscle Ups

For Time (10min Cap)

100 DB Floor Press (50/35)

*Every 2 mins 5 Bar Muscle up/ 5 Chest to Bar/ 10 Ring rows

5 min rest

For Time (10 min cap)

50 Pull Ups /75 Ring Rows

*Every 2 mins 10 Burpees

Extra: 100’s

-Banded Triceps Press down

-Banded Hamer Curls

Wednesday 9/9

10 Mins Warm Up

15 mins to find a heavy complex

1 Power Clean

1 Push Jerk

2 Push Press

For Time (5min Cap)

25/20 Assault Bike Cals

(*Rower 30/25 cals)

10 Push Press (115/85)

*Push Press taken from ground

Rest 5 mins

For Time (5min Cap)

25/20 Assault Bike Cals

10 Push Jerk (155/105)

Extra: Paloff Press x 12 ea

Band Pull Aparts x 15

Thursday 9/10

10 Mins Warm Up

ALT EMOM x 12mins

1.Double DB Reverse Lunge x 5ea (AHAP)

2.Double DB Deadlift x 12 (Use same weight from Lunges)

3. 30 DU (50 SU)

5-6mins Transition

ALT EMOM x 24

1.Wall Ball Russian Twists x 10ea

2. Wall Ball V Ups x 10

3. Burpee Box Jump Over x 8

4-6: 200m Run

Extra:

1.Double DB RDL x 15

2. DB Suitcase Carry x 15yds ea

Friday 9/11- Hero WOD

10 mins Warm Up

For Time (35 min Cap)

2001m Row (Can substitute 1-mile run)

11 Reps of:

1.Box Jumps (24/20)

2.Thrusters (125/85)

3.Burpee Pull Ups

4.Hand -Stand Push Ups

5.Bar Muscle Ups

6.Snatches (125/85)

7.Shoulder to Overhead (125/85)

8.DA KB Snatches (40/25)

9.DA KB OH Walking Lunges (11ea)

2001m Row (If rowed the first part, should run)

Saturday 9/12

10 mins Warm up

2 Rounds for Time (Partner)

Buy in 100 Cal Assault Bike/Rower

(Partners switch every 25 Cals)

2 Rounds

20 Handstand Push Ups

10 Rope Climbs

40 Double DB Devils Press (50/35)

20 Double DB Burpee Box Step Ups

Cash Out: 50 Cals Assault Bike/Rower *Partners switch every 25

Sunday 9/13

10 mins Warm Up

35 min AMRAP

30 Wall Balls (20/14)

30 Power Clean (75/55)

30 Box Jumps (24/20)

30 Push Press (75/55)

30/20 Cal Row

*20/15 Assault Bike

30 Push Ups

30 Ab Mat Sit ups

Peak Conditioning

Wednesday 9/9

10 min Warm Up

Alt EMOM x10min

1) 6 SA KB Snatches (each arm) (AHAP)

2) 6 Strict Toes to Bar

5min transition

For Time- 20min Cap

Buy in: 800m Run

4 rounds

3 Rope Climbs

20 DB OH Walking Lunges

15 Toes to Bar

Accessory (2-3 sets)

5sec Ecc Push Up x5

KB Suitcase Carry x length of turf (each arm)

 Saturday 9/12

10min Warm Up

30sec on: 30sec Rest for 8 minutes

Double Under (or fast singles) Practice

5min Transition

5min Cap

50 Goblet Squats

AMRAP Burpees

2min Rest

5min Cap

50 Ring Rows

AMRAP Ball Slams

2min Rest

5min Cap

50 Sit Ups

AMRAP KB Swings

2min Rest

5min Cap

50 SA DB Push Press

AMRAP Row for distance

Acessory (2-3 sets)

SL Glute Bridges x10ea leg

KB Plank Pass Throughs x6ea side

Strength

Monday/Tuesday

BB Warm-up

5 Muscle Clean + FS

4 Power Clean + FS

3 Tall Clean + 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 Jerk in Split

3 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 Strict Press

-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 Muscle Clean + Press in Split

4 Power Clean + Jerk in Split

3 Clean + 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)