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GHF CrossFit Weekly WOD

 
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Monday 2/18

10 Minute Warm-up to ~85% or Heavy 5 for Back Squats
-then-
Every 2 Minutes for 10 Minutes:
-Back Squat x 3 reps
3 Rounds for Time:
200 Meter Run
20 Plate Overhead Walking Lunges (45/35)
40 Double Unders (80 Singles)
10 Wall balls (20/14)
(15 Minute Cap)
Recovery 2-3 Sets
QHF Stretch x 10ea
Calf Stretch x 10ea

Tuesday 2/19

10 Minute Warm-up to ~85% or Heavy 5 for Strict Press
-then-
Every 2 Minutes for 10 Minutes
-Strict Press x 3 reps
15 Minute AMRAP
500 Meter Row
21 Ring Rows
15 Hand Release Push-ups
9 American KB Swings (50/35)
Recovery 2-3 Sets
Lat Stretch x 8ea
Pec Stretch x 8ea

Wednesday 2/20

10 minute Warm-up to ~75% on Snatch
Every 2 Minutes for 8 Minutes
3 Snatches
1 Minute Rest
-Add Weight
Every 90 Seconds for 7.5 Minutes
2 Snatches
1.5 Minute Rest
-Add Weight
EMOM for 7 Minutes
1 Snatch
Recovery 2-3 Sets
Face Pull x 15
Pigeon Pose x 8ea

Thursday 2/21

Alternating EMOM for 16 Minutes
1) 2-3 Bar Muscle-ups
  -4-6 Chest to Bar Pull-ups
  -6-9 Pull-ups
  -8-12 Jumping Pull-ups
2) 3-4 Handstand Push-ups
  -6-8 Pike Push-up (any variation)
  -9-12 Hand Release Push-ups
3) 5-6 Toes to Bar
  -8-10 Knees to Chest
  -10-12 V-ups
4) Rest
Every 4 Minutes for 16 minutes
200 Meter Run
15 Burpees
10 Wall Balls (20/14)
Recovery 2-3 Sets
QHF Stretch x 8ea
Pallof Press x 8ea

Friday 2/22

Open Workout 19.1

Saturday 2/23

30 minute AMRAP - Teams of 3
Partner 1 - Rest
Partner 2 - AMRAP
Partner 3 - 400 Meter Run
-partners rotate down when the runner returns
AMRAP
30 Goblet Squats (50/35)
20 Alt DB Snatches
10 Pull-ups
Recovery 2-3 Sets
QHF Stretch x 8ea
Lat Stretch x 8ea

Peak Conditioning: 

Monday/Tuesday 2/17-18

Every 3 Minutes for 15 Minutes
6 Strict Pull-ups (12 Ring Rows)
9 Push-ups
12 Goblet Reverse Lunges (AHAP-6ea)
15 Wall Ball Sit-Ups (AHAP)
15 Minute AMRAP
15 Toes to Bar
30 Goblet Squats (50/35)
15 Burpee
300 Meter Row
5 Minute Cooldown
Lat Stretch x 8ea
QHF Stretch x8ea

Wednesday/Thursday 2/19-20

Alternating EMOM for 12 Minutes
-15 Russian KB Swings (AHAP)
-Goblet Squats (AHAP)
For Time:
1 Rope Climb
10 Alternating DB Snatch Rx(50/35)
10 Wall Balls Rx(20/14)
200 Meter Run
2 Rope Climb
20 Alternating DB Snatch
20 Wall Balls
400 Meter Run
3 Rope Climb
30 Alternating DB Snatch
30 Wall Balls
400 Meter Run
2 Rope Climb
20 Alternating DB Snatch
20 Wall Balls
200 Meter Run
1 Rope Climb
10 Alternating DB Snatch
10 Wall Balls
(20 Minute Cap)
5 Minute Cooldown
Child’s Pose x 10ea
Banded lat Stretch x 10ea

Saturday 2/22

30 Minute AMRAP
600 Meter Run
50 Walking Lunges
40 American KB Swings (50/35)
30 Pull-ups/Ring Rows
20 Wall Balls Rx(20/14)
10 Push-ups
5 Minute Cooldown
Pallof press x 15ea
QHF Stretch x 10ea
Glute Bridge x 15

Strength Program:

Monday/Tuesday 2/18-19

10 Minute Warm-up to a heavy load for 1 Clean @ ~85%
-then-
EMOM for 10 Minutes (10 sets)
1 Cleans
-can increase weight during the sets if movement is good
15 Minutes to Work to a Heavy 2 on Paused Back Squat
-during … do 3 sets of 5 Pull-ups
-Back off to 90% if time still remaining

Wednesday/Thursday 2/20-21

10 Minute Warm-up to a heavy load for 1 Snatch @ ~85%
-then-
EMOM for 10 Minutes (10 sets)
1 Snatch
-can increase weight during the sets if movement is good
15 Minutes to Work to a Heavy 4 on Strict Press
-during press do 3 sets of 8 Ring Rows
-Back off to 90% if time still remaining

Friday/Saturday 2/22-23

10 Minute Warm-up to a heavy load for 1 Split Jerk  @ ~85%
-then-
EMOM for 10 Minutes (10 sets)
1 Split Jerk
-can increase weight during the sets if movement is good
15 Minutes to Work to a Heavy 2 on Deadlift w/ Pause at Knee
-during squats do 3 sets of 10 each side Alternating KB Gorilla Rows
-Back off to 90% if time still remaining