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GHF CrossFit Weekly WOD

 
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Monday 12/7

10 Minute to Warm-up to 80% (heavy 6-8) on Deadlifts

-then

Every 2.5 Minutes for 10 Minutes

4 Deadlift

4 Continuous Vertical Jumps

15 Minute AMRAP

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (185/125)

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (205/145)

3 Rounds

200m Run

14 Pull-ups

8 Deadlifts (225/165)

Etc.. (add 20 pounds to deadlifts every 3 rounds)

Accessory Work 2-3 sets

Gorilla Row x8ea

Contralateral DB SL RDL x8ea

Tuesday 12/8

45 on : 45 off x 10 rounds

Alternate Each Round

1) Push-ups

2) Ring Support Hold

For Time (20 Minute Cap)

Buy In: 1 Mile Run

20 SA KB Clean and Jerks (50/35)

20 Burpee

20 Wall Balls (20/14)

500m Row

20 SA KB Snatch (50/35)

20 Burpees

20 Wall Ball Sit-ups (20/14)

500m Row

Accessory Work 2-3 sets

½ Kneeling Ipsilateral SA DB Press x12ea

DB Hammer Curls x15

Wednesday 12/9

10 Minute to Warm-up to 85% (heavy 5) on Overhead Squats (can use snatch number if needed)

-then

Every 2.5 Minutes for 10 Minutes

1) 3 Overhead Squats at 85%

    20 Hollow Body Rocks

2) 2 Overhead Squats at 90%

    20 Hollow Body Rocks

3) 1 Overhead Squat at 95%

     20 Hollow Body Rocks

4) 1 Overhead Squat at 95-98%

    20 Hollow Body Rocks

“Nancy” 

5 Rounds for Time (15 Minute Cap)

400m Run

15 Overhead Squats (95/65)

Accessory Work 2-3 sets

Tempo Ring Rows 42x0 x5

Pallof Press x15ea

Thursday 12/10

10 Minute to Warm-up to 85% (heavy 5) on Strict press and Weighted Pull-ups

-then

Every 2.5 Minutes for 10 Minutes

1) 3 Strict Press at 85%

    3 Weighted Pull-ups

2) 2 Strict Press at 90%

     2 Weighted Pull-ups

3) 1 Strict Press at 95%

     1 Weighted Pull-up

4) 1 Strict Press at 95-98%

     1 Weighted Pull-ups

10 Minute AMRAP

5 DB Thruster (50/35)

8 DB Walking Lunge (50/35)

11 Toes to Bar

 

Accessory Work 2-3 sets

Banded Tricep Pushdown x15ea

DB Russian Twist x15ea

Friday 12/11

10 Minute Warm-up to 80% on Clean and Jerks

-then

EMOM x 5 Minutes (5 Rounds)

1 Clean and Jerk @ 80%

-1 Minute Rest Add Weight

E90s x 6 Minutes (4 Rounds)

1 Clean and Jerk @ 85%

-1 Minute Rest Add Weight

E2M x 6 Minutes (3 Rounds)

1 Clean and Jerk @ 90%

-1 Minute Rest Add Weight

E2.5M x 5 Minutes (2 Rounds)

1 Clean and Jerk @ 95%

Accessory Work 2-3 sets

5 sec Eccentric Pull-up x6

Hollow Body Banded Straight Arm Pulldown x20

Saturday 12/12

60 on 60 off x 9 rounds (18m)

3 Rounds of each (do all 3 rounds of one exercise before moving to the next)

1) Max Double Unders

    -Alternating rounds of singles and dubs

    -Singles

2) Max Russian KB Swings (70/50)

3) Max Cals (assault bike or rower)

4 Minute AMRAP

100m Row

10 Lateral Burpee over Erg

4 Minute Rest

4 Minute AMRAP

40 DUBs

20 American KB Swings (50/35)

Accessory Work 2-3 sets

Weighted Wall Sit 40sec for max weight

BB Reverse Curls x15

Peak Conditioning 

Monday 12/9

12 Minute AMRAP

200m Run

16 Wall Balls (20/14)

12 Push-ups

8 Goblet Squats (70/50)

6 Minute Rest

12 Minute AMRAP

250m Row

16 American KB Swing (50/35)

12 Toes to Bar

8 Alt. DB Snatches (50/35)

Accessory Work 2-3 Sets

DB Hammer Curls x15

Pallof Press x15ea

Wednesday 12/11

Every 3 Minutes x 12 Minutes

15 Goblet Squat (AHAP)

10 Push-up

5 Strict Toes to Bar

For Time (20 Minute Cap)

800m Run

3 Rope Climb

40 SA DB Hang Clean and Jerks (50/35)

40 SA Suitcase DB Walking Lunge (50/35)

400m Run

2 Rope Climb

30 SA DB Thruster (50/35)

30 SA Goblet Squat (50/35)

200m Run

1 Rope Climb

20 Pull-ups

20 SA Overhead DB Walking Lunge (50/35)

Accessory Work 2-3 Sets

5 Sec Eccentric Pull-up x5

Banded Tricep Pushdown x20

Saturday 12/14

35 Minute AMRAP

Teams of 2

400m Run (together)

50 Tire Flips

400m Run (together)

50 D-ball Over the Shoulder (AHAP)

400m Run (together)

50 Assault Bike Cals

400m Run (together)

50 Wall Balls (20/14)

Accessory Work 2-3 Sets

Banded Tempo Goblet Squats 43x0 x8

V-ups x15

Strength Program

Week 6

Monday/Tuesday 12/2-3

BB Warm-up (10 Minutes)

5 Hang Muscle Snatches

5 Power Snatches

5 Overhead Squat

A) 1 Hip Snatch + 1 Above Knee Snatch

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 75% over the 5 sets

B) 1 Above Knee Snatch + 1 Snatch + 1 Overhead Squats

-Every 2 Minutes for 10 Minutes @ 80%

C) 3 Snatch Balance (from ball of foot)

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 80% over the 5 sets

5 Minutes to get to 90% for pulls

D) 3 Below Knee Snatch Pull

-Every 2 Minutes for 10 Minutes, at 90%

Wednesday/Thursday 12/4-5

BB Warm-up (10 Minutes)

5 Hang Muscle Cleans

5 Power Cleans

5 Front Squat

A) 1 Hip Clean + 1 Above Knee Clean

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to 75% over the 5 sets

B) 1 Above Knee Clean + 1 Clean + 1 Front Squats

-Every 2 Minutes for 10 Minutes @ 80%

C) 2 Below Knee Clean Pulls

-Every 2 Minutes for 10 Minutes, at 85%

5 Minutes to get to 80% for Jerks

D) Behind Neck Jerk + Rack Jerk

-Every 2 Minutes for 10 Minutes @ 80%

Friday/Saturday 12/6-7

10 Minutes to Warm-up on Snatches to 85%

A) 2 Snatch

-Every 90 sec for 9 Minutes, at 85%

5 Minutes to warm-up on Clean and Jerks to 85%

B) 2 Clean + Jerks

-Every 2 Minutes for 10 Minutes, at 85%

C) 6 RDL

-Every 2.5 Minutes for 10 Minutes, at 95% (of clean) (add weight if easy)

D) 6 Press In Split

-Every 2 Minutes for 10 Minutes

-Start with the bar and build to a heavy 6 over 5 sets

 

 

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