CrossFit West Knox

5X5

WOD

WARM-UP

DEADLIFT 5X5

WEIGHTED PULL-UP 2X4

 

ABS- FRONT/SIDE AND GLUTE BRIDGE 3X30 SECONDS

PYRAMID

WOD

WARM-UP

FOR TIME

10-9-8-7-6-5-4-3-2-1

KB SWINGS 53#/36#

PUSH JERKS 155#/100#

BOX JUMPS

 

REST

WOD

REST DAY

STRETCH 15 MINUTES

45

WOD

WARM-UP

FOR TIME-

45 DOUBLE UNDERS

45 SQUAT CLEANS (135#/95#)

45 RING DIPS

45 DOUBLE UNDERS

 

ABS-40 ABMAT SIT-UPS

CRAZY?

WOD

WARM-UP

FOR TIME:

20 PULL-UPS/5 OVERHEAD SQUATS 95#/65#

15 PULL-UPS/10 OVERHEAD SQUATS

10 PULL-UPS/15 OVERHEAD SQUATS

5 PULL-UPS/20 OVERHEAD SQUATS

 

ABS-30 GHD SIT-UPS

WEEK 1

WOD

WARM-UP

MAX ROUNDS IN 20 MIN.

400M RUN

50 DOUBLE UNDERS

 

ABS- 40 KNEES TO ELBOWS

 

THIS IS THE START OF ANOTHER 3 WEEKS OF WODS.  THIS SHOULD BE A GOOD ONE TO START US OFF.

REST

WOD

REST DAY

REST

WOD

CROSSFIT WARM-UP X 3

STRETCH 15 MINUTES

YOUR CHOICE

WOD

WARM-UP

BENCHMARK OF CHOICE

Good Point

WOD

REST DAY

STRETCH 15 MINUTES

“Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.”     Mark Rippetoe