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GHF CrossFit Weekly WOD

 
MEMBERS - SCHEDULE YOUR WOD

Monday 4/22

Every 5 Minutes for 35 Minutes
200 Meter Run
16 Wall Balls (20/14)
12 Double KB Front Squats (50/35)
50 DUBs (100 Singles)
If over 4 Minutes reduce Dubs by 10
If under 2.5 add 10 Dubs
Recovery 2-3 sets
Calf Stretch x8ea
QHF Stretch x10ea

Tuesday 4/23

Alternating EMOM for 30 Minutes
Push-ups 15 reps
Ring Rows 15 reps
Goblet Step-ups (R) 8 Reps (AHAP)
Goblet Step-ups (L) 8 Reps (AHAP)
KB Swing 15 Reps (AHAP)
Rest
Recovery 2-3 sets
Pec Stretch x10ea
QHF Stretch x10ea

Wednesday 4/24

Every 2 Minutes for 6 minutes (0-6)
3 Clean Pulls + 3 Cleans + 3 Front Squat ~65%
1 Minute rest - add weight (6-7)
Every 2 Minutes for 6 Minutes (7-13)
2 Clean Pulls + 2 Cleans + 2 Front Squats ~70%
1 Minute Rest - add weight (13-14)
Every 90 Seconds for 6 Minutes (14-20)
1 Clean Pull + 1 Clean + 1 Front Squat ~75%
1 Minute Rest - add weight (20-21)
Every 90 Seconds for 6 Minutes (21-27)
1 Clean + 1 Front Squat ~80%
1 Minute Rest - add weight (27-28) 
EMOM for 5 Minutes (28-33)
1 Clean ~85%
Recovery 2-3 sets
Single Leg Glute Bridge x10ea
Pallof Press x10ea

Thursday 4/25

10 Minute Warm-up to 75% on Strict Press
Every 2.5 Minutes for 12.5 Minutes
5 Strict Press 
6 Seated Banded RMU
10 Minute AMRAP
200 Meter Row
15 American KB Swing (50/35)
10 Pull-ups
Recovery 2-3 sets
Lat Stretch x8ea
Child’s Pose w/ Lateral Flexion x5ea

Friday 4/26

10 Minute Warm-up to 75% on Back Squat
Every 90 seconds for 12 Minutes
5 Back Squat
For Time - 13 Minute Cap
Buy In: 200 Meter Run
3 Rounds
21 Goblet Squat (70/50)
15 Box Jump Overs
9 Burpee
Cash Out: 200 Meter Run
Recovery 2-3 sets
QHF Stretch x10ea
Glute Bridge x15

Saturday 4/27

Teams of 2
14 Minute AMRAP
200 Meter DB/KB Farmer’s Carry (50/35)
40 Toes to Bar
40 SA DB Hang Clean and Jerk (50/35)
7 Minute Rest
14 Minute AMRAP
200 Meter D-Ball Carry (AHAP)
40 D-Ball Over the Shoulder (AHAP)
40 Pull-ups
Recovery 2-3 sets
Lat Stretch x10ea
Forearm Stretch x10ea

Strength Program:

Week 5 - May 18th In-house CF Total Prep

Monday/Tuesday 4/22-23

10 Minute Warm-up to 85% on Back Squats
-then-
Every 3 Minutes for 9 Minutes perform 3 Back Squats
-Immediately upon completion of each set, perform 3 Box Jump
15 Minutes - try to complete 3 Rounds
Strict Press 85%x3
Pull-ups (leg assisted/no bands)x6
Weighted Walking Lunge x8ea
With Remaining Time: w/ Partner
D-Ball Carry for Max Distance (AHAP)

Wednesday/Thursday 4/24-25

10 Minute Warm-up to 85% on Sumo Deadlift
-then-
Every
 3 Minutes for 9 Minutes perform 3 Sumo Deadlift
-Immediately
 upon completion of each set, perform 3 Seated Box Jumps
15 Minutes - try to complete 3 Rounds
Push Press 85%x3
Ring Rows x14
Kettlebell Swing x14
With Remaining Time:
50 D-Balls over the shoulder (AHAP)

Friday/Saturday 4/26-27

10 Minute Warm-up to 85% on Front Squat
-then-
Every 3 Minutes for 9 Minutes perform 3 Front Squat
-Immediately upon completion of each set, perform 3 Vertical Jumps + Box Jumps
15 Minutes - try to complete 3 Rounds
Strict Press 85%x3
Pull-ups (leg assisted/no bands)x6
Weighted Walking Lunge x8ea
With Remaining Time:
50 V-ups and 50 Supermans

Peak Conditioning: 

Monday/Tuesday 4/22-23

Alternating EMOM for 10 Minutes
8 Goblet Squat (AHAP)
10 V-ups
3 Rounds for Time - 25 minute Cap
50 Wall Balls
40 KB Deadlifts (70/50)
30 Pull-ups
20 Push-ups
10 Burpees
5 Minute Cooldown
QHF Stretch x8ea
Lat Stretch x8ea

Wednesday/Thursday 4/24-25

Every 5 Minutes for 35 Minutes
250 Meter Row
21 Goblet Squats (50/35)
15 American KB Swings (50/35)
9 Toes to Bar
5 Minute Cooldown
QHF Stretch x10e
Child’s Pose w/ lateral flexion x6ea

Saturday 4/26

Alternating EMOM 18 Minutes
8 Goblet Reverse Lunge (Right) (AHAP)
8 Goblet Reverse Lunge (Left) (AHAP)
12 Push-ups
8 Goblet Lateral Lunge (Right) (AHAP)
8 Goblet Lateral Lunge (Left) (AHAP)
12 Ring Rows
16 Minute AMRAP
400 Meter Run
30 Walking Lunges
20 SA DB Hang Clean and Jerks (50/35)
10 SA DB Thrusters (50/35) (5each arm)
2 Rope Climbs
5 Minute Cooldown
QHF Stretch x8ea
Lat Stretch x8ea

 

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