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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday 6/24

10 Minute Warm-up to 80% on Front Squats
-then-
Every 2.5 Minutes for 10 Minutes 1 Paused Front Squat + 1 Front Squat
-add weight each round if possible
For Time - 15 Minute Cap
1000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
Recovery 2-3 sets
QHF Stretch x8ea
Lat Stretch x8ea

Tuesday 6/25

Alternating EMOM for 10 Minutes 
1) Push-ups (Max Unbroken Reps)
2) Wall Balls (Max Unbroken Reps)
5 Rounds for Time - 20 Minute Cap
400 meter Run
20 SA DB Overhead Squats (50/35)
Notes:
-For Push-ups, they can only rest at the top.  If the knees touch down or if they rest in the bottom the set is done.
-Wall Balls must be continuous, if the ball is dropped or if it is held without squatting the set is done.
-For the SA DB Overhead Squats, have people practice them before the WOD, if they can’t do them then they need to bring into down into a SA DB Front Squat, not a goblet squat.  Reps are 20 total so 10 each arm.
Recovery 2-3 sets
Calf Stretch x8ea
Single Leg Glute Bridge x15ea

Wednesday 6/26

4 Minute AMRAP
27 Hang Power Cleans (95/65)
27 Burpees Over the Rower
27/21 Cal Row
4 Minute Rest
4 Minute AMRAP
21 Hang Power Cleans (115/85)
21 Burpees Over the Rower
21/15 Cal Row
4 Minute Rest
4 Minute AMRAP
15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Cal Row
4 Minute Rest
4 Minute AMRAP
9 Hang Power Clean (155/105)
9 Burpees Over Rower
9/9 Cal Row
Recovery 2-3 sets
Pallof press x10ea
Forearm Stretch x5ea

Thursday 6/27

10 Minute Warm-up
3 Rounds
200 Meter Run
5 Toes to Bar
8 Dumbbell Snatches (50/35)
Rest as needed
3 Rounds for Time - 25 Minute Cap
800 Meter Run
21 Toes to Bar
30 SA Dumbbell Snatches (50/35)
Recovery 2-3 sets
QHF Stretch x8ea
Lat Stretch x8ea

Friday 6/28

10 Minute Warm-up to 80% on Deadlift
-then-
Every 3 Minutes for 12 Minutes perform
1) 3 Deadlifts
2) 2 Deadlifts
3) 2 Deadlifts
4) 1 Deadlift
-weight should increase each set
14 Minute AMRAP
200 Meter Suitcase Carry
30 Abmat Sit-ups
15 Deadlifts (205/145)
Recovery 2-3 sets
Prone Press-up x5ea
Glute Bridge x15

Saturday 6/29

Teams of 230 Minute AMRAP
120/85 Calorie Row
6 Wall Balls (20/14)
6 Burpees
12 Wall Balls
12 Burpees
18 Wall Balls
18 Burpees
-continue adding 6 reps to the burpees and wall balls until the time cap.
-break reps up as needed between partners.
Recovery 2-3 sets
QHF Stretch x10ea
Face Pulls x15

Peak Conditioning

Monday/Tuesday 6/24-25

8 Minute AMRAP
250 Meter Row
15 Toes to Bar
4 Minute Rest
8 Minute AMRAP
200 Meter Run
20 Wall Balls (20/14)
4 Minute Rest
8 Minute AMRAP
15 Burpee Box Jumps
30 SA DB Snatches (50/35)
5 Minute Cooldown
Prone Press-up x5
Lat Stretch x8ea

Wednesday/Thursday 6/26-27

EMOM for 10 Minutes
Climb the Ladder
Pull-ups x2
2 Minute Rest
EMOM for 10 Minutes
Climb the Ladder
Pull-ups x2
Start with 2 reps and add 2 each round until you complete the EMOM or you can no longer finish a round in that minute.  At that point start back over at 2 reps and continue the EMOM
3 Rounds for Time- 10 Minute Cap
200 Meter Run
10 Goblet Squats (50/35)
20 Walking Lunges
10 Russian KB Swings (50/35)
5 Minute Cooldown
QHF Stretch x10ea
Pec Stretch x10ea

Saturday 6/29

30 Minute AMRAP
In Teams of 2 
100/70 Calorie Row
80 Wall Balls
60 Push-ups
40 Pull-ups
20 DB Thrusters (50/35)
10 Burpee Box Jump Overs (24/20)
5 Minute Cooldown
QHF Stretch x10ea
Lat Stretch x10ea

Strength Program

Monday/Tuesday 6/24-25

10 Minute Warm-up to 80% on Snatch
-then-
Every 2.5 Minutes 10 Minutes
2 Low Hang Snatches
-then-
 increase to 90%
Every 2.5 Minutes for 7.5 Minutes
3 Paused Below Knee Snatch Pulls
Front Squat 80%x4x5

Wednesday/Thursday 6/26-27

10 Minute Warm-up to 80% on Clean
-then-
Every 2.5 Minutes 10 Minutes
2 Low Hang Clean
-then-
 increase to 90%
Every 2.5 Minutes for 7.5 Minutes
3 Paused Below Knee Clean Pulls
Deadlift 80%x4x5

Friday/Saturday 6/28-29

10 Minute Warm-up to 80% on Jerk
-then-
Every 2.5 Minutes 10 Minutes
1 Paused Dip Jerk + 1 Jerk
Push Press 80%x4x5
Back Squat 80%x4x5
 

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