crossfit cumming

Monday 9.28.2015

Strength

15 min to find
4 RM Front Squat

Conditioning

For Time:

Deadlift 185/125
Box Jump 24/20
10
15
20
15
10

Finisher
3 x 10 DB Bulgarian Split Squat

Competition

3 Rounds
50’ Handstand Walk
10 Pistols

Beginners’

Strength
Front Squat 10 min EMOM 3 Reps

Conditioning

5 Rounds
10 Deadlifts
10 Box Jumps or Step Ups

Finisher
50 steps walking lunge

Thursday 9.17.2015

Strength

For Time:
500m Row
400m Run

Conditioning

5 Rounds

45 Sec on 15 sec off

Plank Hold
Top of Ring Dip Hold
Squat at Parallel Hold

Beginners’

Strength

2 Rounds
Row 250m
Run 200m
*1 min rest

Conditioning

5 Rounds

30 sec on/off

Plank Hold
Top of Ring Dip Hold
Wall Sit at parallel

Tuesday 9.15.2015

Strength

15 min to find Heavy
Hang Power Clean + Clean

Conditioning

Score Each Round

Min 1-3
12 Full Cleans 135/95

Min 4-6
12 Full Cleans 155/115

Min 6-9
12 Full Cleans 185/135

*10 Burpee penalty for each rep not completed within the 3 minutes

Finisher
3 x ME V Up

Competition
5 x 3 Clean pulls (Heavy)
15 Muscle up for time

Beginners’

Strength
5 x 5 Push Press

Conditioning

Half “Cindy”
10 min AMRAP
5 Pull-ups
10 Push ups
15 squats

Finisher
3 x 20 sit ups

Monday 9.14.2015

Strength

Back Squat
10 x 2 @ 50%

Conditioning

Team WOD

6 Rounds
(3 rounds per partner)

3 min Round

500/400m Row
Max Effort Wall Ball 20/14

Finisher
3 x 15 Barbell RDL (light)
3 x 20 Hollow Rocks

Competition
GHR x 30
Reverse Hyper 3 x 20

Beginners'

Strength
5 x 5 Back Squat 

Conditioning

For Time:

3 Rounds

250m Row
20 Wall Balls 20/14

*2min rest

Finisher
3 x 20 Hollow Rocks

Tuesday 9.8.2015

Strength

15 min to find 2rm Hang Power Snatch

Conditioning

12 min AMRAP

Power Snatch Ladder

1 Hang Power Snatch 95/65
15 Double Unders
2 Hang Power Snatch 95/65
15 Double Unders
…….Add 1 Hang Power Snatch each Round until the 12 min are up

Finisher
2 x ME Plank Hold
2 x ME Handstand Hold

Competition
135/95

6 min AMRAP
2 Bar Muscle Up
25’ Handstand Walk

Beginners

Strength
5 x 5 Back Squat

Conditioning

5 Rounds

200m Run
7 Deadlifts
28 Single Unders

Finisher
3 x ME Plank Hold

Friday 8.28.2015

Strength
2RM Front Squat

Conditioning

For Time:

50/40 Cal Row
30 Deadlift 135/95
20 Hang Power Clean 135/95
10 Thrusters 135/95

Finisher
100 Russian Twist

Competition

3 Rounds
10 Thrusters 45/35
5 Rope Climbs

Beginner

Strength
5 x 5 Fronts Squat

Conditioning

For Time:

30/20 Cal Row
30 Med Ball Deadlift
30 Med Ball Clean
30 Med Ball Thrusters

Finisher
100 Russian Twist

Thursday 8.27.2015

Strength

15 min to find Heavy 50’ Reverse Sled Drag

Conditioning

For Time:
600m Run
30 Knee to Elbow
30 Steps Walking Lunge
30 Ring Rows
600m Run

Beginner

Strength
15 min to find Heavy Reverse Sled drag

Conditioning

For Time:
400m Run
20 Hanging Knee Raise
30 steps walking lunge
20 Ring Row
400m Run

Finisher
2 x ME Plank

Tuesday 8.25.2015

Strength

8 Rounds

Every 90 Seconds
1 Power Snatch + OHS
(add weight each round) 

Conditioning

For Reps:

3 min AMRAP DB Alternating Snatch 40/30
2 min AMRAP Double Unders
1 min AMRAP DB Alternating Snatch 40/30

Finisher
3 x 10 V-Ups

Competition
4 min AMRAP
Bar Muscle up

Beginner

Strength
15 min Hang Snatch Technique Work

Conditioning

3 min AMRAP DB Alternating Snatch
2 min AMRAP Single Unders
1 min AMRAP DB Alternating Snatch

Finisher
3 x ME V Ups

Monday 8.24.2015

Strength

12 x 2 Sumo Deadlift @55%
*
Every 30 seconds

Conditioning

For TIme:

21-15-9

Wall Ball 20/14
Air Squat
Sit-up

Finisher
3 x 10 per leg DB Split Squat

Competition
*12/11 ft target
3 x ME Ring Dip

Beginner

Strength
5 x 5 Sumo Deadlift

Conditioning

15-12-9

Wall Ball
Air Squat
Sit-up

Finisher
50 steps walking lunges

Friday 8.21.2015

Strength
1RM Push Press + Push Jerk

Conditioning

5 Rounds

2 Minutes of work
200m Run
ME Push Press 95/65
*1 min rest

Finisher
3 x ME Handstand Hold
50 Weighted Sit Ups

Competition

5 min AMRAP
1 Rope Climb
10 GHD Situps

Beginners

Strength 
5 x 5 Push Press

Conditioning

5 Rounds
200m Run
10 Push Press 

Finisher 
Tabata Flutter Kicks

Thursday 8.20.2015

Strength
5 min Row For Calories

Conditioning 

10 min AMRAP
30 Double Unders
15 Power Snatch 75/55

Beginners

Strength
15 min to find heavy Farmer Carry 

Conditioning 

10 min AMRAP
30 Single Unders
15 DB Snatch

Finisher
3 x 10 Hanging Knee Raise

Tuesday 8.18.2015

Strength
15 min to find Heavy Muscle Clean + Strict Press

Conditioning 

For TIme:
10 Thrusters 115/75*
9 Deadlifts 115/75
8 Full Cleans 115/75
7 Push Press 115/75
6 Hang Power Clean 115/75
5 Push Jerks 115/75
4 Front Squats 115/75
3 Hang Full Clean 115/75
2 Power Clean 115/75
1 Strict Press 115/75

Finisher
3 x ME Toe 2 Bar

Competition
*135/95

Beginners

Strength
10 min EMOM
2 Front Squats

Conditioning 

8 min AMRAP
10 Med Ball Clean
10 Med Ball Thruster 

Finisher
3 x ME sit ups