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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday (12/10)

12 Minute AMRAP
400m Run
30 Wall Balls Rx(20/14)
20 Ring Rows
(6 Minute Rest)
12 Minute AMRAP
10 Lateral Burpees over DB
30 Alternating DB Snatches Rx(50/35)
50 Double Unders (100 Singles)
Recovery:
-PigeonPose x6ea
-Pallof Press x10ea
Tuesday

 Tuesday (12/11)

10 Minute Strict Press Warm-up to ~85% or a heavy 5
Alt. EMOM for 10 Minutes:
-3 Strict Press
-30 seconds Hollow Body Hold
15 Minute AMRAP
500m Row
30 Single Arm DB Thruster (50/35) (15 each arm)
15 Pull-Ups
Recovery
-Banded Lat Stretch x8ea
-Prone T’s x8
-Prone Y’s x8

Wednesday (12/12):

10 Minute Conventional Deadlift and Strict Toes to Bar Warm-up
-Deadlift work to ~85% or a heavy 5
-Toes to Bar - find appropriate regression for 5 reps
1-Sit-up
2-Single Leg V-ups
3-V-ups
4-Knee Raises
5-Knee Raise to Straight Leg Lower
6-Straight Leg Raises
7-Toes to Bar
(Mixing regressions is fine as long as it is only 2 and they are next to each other, i.e.Straight leg raise and switching to knee raise with straight leg lower. They must be able to get 2 or more reps at the higher progression in order to do this.)
Alternate Every 90 seconds for 15 Minutes
-3 Deadlifts
-5 Strict Toes to Bar
5 Rounds for Time:
200m Run
15 American Kettlebell Swings Rx(50/35)
10 Toes to Bar
(10 Minute Cap)
Recovery
-Child’s Pose w/ Lateral Flexion x5ea
-Prone Press-ups x5ea

Thursday (12/13)

Alternating EMOM for 30 Minutes
6 Rounds:
1) Thruster (45/35)
2) Tire Flips with Jump through the tire
3) Push-ups
4) Assault Bike 
5) Rest
Recovery
-Quad/Hip-flexor x 8ea
-Single Leg Glute Bridge x 8ea

Friday (12/14):

10 Minute Back Squat and Pull-up Warm-up
-Back Squat work to ~85% or a heavy 5
-Pull-ups
 - find appropriate regression for 6 reps (Use Back Squat barbell for assisted pull-ups, should be enough time for 2 people to go if they are paired up)
1-Double Leg Assisted
2-Single Leg Assisted
3-Leg Assisted to unsupported Eccentric
4-Pull-ups
Alternate Every 90 seconds for 15 Minutes
-3 Back Squats
-6 Pull-ups
3 Rounds for Time:
21 Goblet Squats (50/35)
15 Pull-ups (Ring Rows)
9 Burpees
(10 Minute Cap)
5
Recovery
-Quad/ Hip-flexor x8ea
-Banded Lat Stretch x8ea

Saturday (12/15)

35 Minute AMRAP
You go I go - Teams of 2
Alternate between 1 and 2 each time (Partner 1 does #1 and then partner 2 does #1, then 1 does #2 and then partner 2 does #2
#1
10 Goblet Walking Lunges (53/35)
20 Russian KB Swings (53/35)
20 Wall Ball (20/14)
10 Ball Slams (40/30)
#2
400 Meter Run
Recovery
-Quad/ Hip-flexor x8ea
-Pallof Press x8ea

Peak Conditioning: 

Day 1:
30 Minutes: Teams of 2
0-10 Minutes:
30 Plate Overhead Reverse Lunges Rx(25/15) (total)
20 Plate Overhead Sit-Ups Rx(25/15)
10 Burpees with the plate 
10-20 Minutes:
30 American KB Swings Rx(50/35)
20 Box Jump Overs(Rx 24/20)
10 KB Headcutters Rx(50/35)
20-30 Minutes:
1000m Run(total)
Double Unders (Singles) in Remaining Time
Day 2:
27 Minutes of:
Buy In: 800m Run
4 Rounds:
15 T2B  
10 SA DB Clusters Rx(50/35) (each side)
5 Burpee Pull-Ups 
Remaining Time AMRAP: 
20 Calorie Row/Bike
15 Push-Ups
Score is total: Rounds & Reps on the AMRAP
Saturday 12/15/18
Alt. Every 90 Seconds for 15 Minutes: 
1-3 Rope Climbs
20-30 Sec. L-Sit Hold
7 Rounds for Time:
10 Burpees to an Overhead Target (Pull-Up bar)
20 Sit-Ups
(20 Minute Cap)