GHF CrossFit Weekly WOD
MEMBERS - SCHEDULE YOUR WOD
Monday (10/15):
20 Minute Climb the Ladder: Toes to Bar
-Add 1 rep every minute until you can no longer complete the reps in the minute
-Once you reach failure, go to 30 second Hollow Body holds every minute
15 Minute AMRAP
400m Run
30 Alternating DB Snatches Rx(50/35)
15 V-Ups
2-3 Sets:
-Child’s Pose with Lateral Flexion x 8ea
-Prone Press-up x 6
Tuesday (10/16):
Alternating EMOM for 10 Minutes
-Conventional Deadlifts x 10 reps @ 60-70% or heavy 12 reps
-Single Leg Glute Bridge x 10 each leg
10 Minute AMRAP
21 American KB Swing Rx(50/35)
15 Wall Balls
9 Burpee to Plate
Recovery 2-3 Sets
-Prone Press-up x 6
-QHF Stretch x8ea
Wednesday (10/17):
15 Minutes to Work to a Heavy 5 Push Press.
5 Rounds for Time:
1 Rope Climb
5 Thrusters Rx(115/85)
10 Pull-ups
200m Run
(20 Minute Time Cap)
Recovery
2-3 Sets:
-Banded Lat Stretch x8ea
-Pallof Press x10ea
Thursday (10/18):
Teams of 3:
5 Rower Sprints each person
200m Rowing Sprint
(20 Minute Time Cap)
For Time:
Buy In: 500m Row
21-15-9-3
Hang Power Clean 95/65
Bar Facing Burpee
(10 Minute Cap)
Recovery
2-3 Sets:
-Prone Press-up x 6
-Glute Bridge x10
Friday (10/19):
Back Squat and Strict Pull-ups
Alternating E90s for 12 Minutes
Back Squat 5 reps @ 70-80%
Pull-ups 5-8 reps (add weight as needed)
“DT”
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
15 Minute Time Cap
Recovery 2-3 Sets:
-Child’s Pose with Lateral Flexion x 8ea
--QHF Stretch x8ea
Saturday (10/20): Bring a Friend Day!
35 Minute AMRAP
Teams of 3
Partner 1: 400m Wall Ball Carry Rx(20/14)
Partner 2: Rest
Partner 3: AMRAP
50 Double Unders (50 Singles)
30 Walking Lunges
20 SA Hang DB Clean and Jerk 50/35
10 Toes to Bar
Recovery 2-3 Sets:
--QHF Stretch x8ea
-Calf Stretch x8ea
Peak Conditioning:
Day 1:
30 Minute AMRAP
Buy In: 30 Burpees
6 Rope Climb(3x Single Ring Rows)
24 American KB Swings Rx(50/35)
24 Push-Ups
24 Goblet Reverse Lunges (same weight as swing)
4 Rope Climbs
18 American KB Swings
18 Push-Ups
18 Goblet Reverse Lunges
2 Rope Climbs
12 American KB Swings
12 Push-Ups
12 Goblet Reverse Lunges
400m Run
Day 2:
For Time:
800m Run
30 SA DB Thruster (total) Rx(50/35)
30 Pull-Ups
30 Alt. DB Snatches Rx(50/35)
600m Run
24 SA DB Thruster
24 Pull-Ups
24 DB Snatches
400m Run
18 SA DB Thruster
18 Pull-Ups
18 DB Snatches
200m Run
12 SA DB Thruster
12 Pull-Ups
12 DB Snatches
(30 Minute Time Cap)
10/20/18 Saturday Bring A Friend Day!
Teams of 2: Accumulate a 7000m Row
Partner 1: Row
Partner 2: 1 Round of:
15 Wall Balls Rx(20/14)
12 T2B/K2C/Sit-Ups
9 Burpees
**switch every time partner 2 completes 1 round.