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Pasco, Washington 99301
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Programming August 28th – September 2nd

This weeks programming is coming straight from the CrossFit.com mainsite everybody!! Coaches will be leading you through a brief but intensive warm-up so there is no slacking and muddling your way through it. There will be only the WOD so there will be plenty of time and you will be receiving quality coaching over each of the movements in the workout. Be ready for it because I have instructed our Coaches to be relentless in taking you out of your comfort zones this week. This is quality programming straight from the mothership so to speak so maintain an open mind, be coachable, and remember just because you see a movement that you have yet to master or a weight you have yet to move doesn’t mean that today you can’t move one step closer to achieving either!!!!

Monday
Warm-Up
8 minutes of
200m run
6 beat swings
8 pvc pass thrus
10 mountain climbers

WOD
Five rounds for time of:
10 Toes to bar
75/45 pound Power snatch, 10 reps
10 Wall ball shots, 20/14 pound ball

Tuesday
Warm-Up
8 minutes of
100m run
10 good mornings
8 bootstrappers
6 beat swings

WOD
“Helen”
Three rounds for time:
Run 400 meters
21 american kb swings 53/35
12 Pull-ups

Wednesday
Warm-Up
21 empty barbell clean and jerks
run 50m
15 pushups
run 50m
9 air squats

WOD
Five rounds for time of:
Run 400 meters
21 x Dumbbell Clean & Jerk 50/35

Thursday
Warm-Up
short distance of gym
2 rounds
butt kickers
high knees
grapevines
duck walk

WOD
Four rounds of:
Row 1,000 meters
Rest 90 seconds

Friday
Warm-Up
8 minutes of
1 minute double under practice
8 walking lunges
6 pvc oh squats
4 pushups

WOD
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of hollow rocks
5 minutes of Pull-ups

Saturday
Team WOD
“Hard Cindy”
3 person teams
Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 20 pound vest
10 Push-ups with feet on 30″ box
15 Squats holding a 45 pound plate (or db/kb)

Lite Programming August 22nd & 24th

Tuesday

00:00-10:00

5 pushups

10 situps

15 squats

10:00-20:00

1 min plank

50m jog

2 min plank

50m jog

Rest :30

20:00-40:00

400m run

5 wall balls

10 Russian kb swings

Rest 2 minutes

Thursday

Run 5k

Or

Row 10k

Programming August 21st – 26th

Monday
Skill/Strength
Back Squats
5×2 ascending

WOD
7 minute ladder
2 power clean + jerk (50% of 1rm)
2 t2b
4 power clean + jerk
4 t2b
..and so on..

Tuesday
Skill/Strength
3 RNFT
8 pistols (alternating)
4 wall walks with 10 sec hold each

WOD
10 RFT
1 rope climb
10 pushups
20 double unders

Wednesday
Skill/Strength
Push Jerk
5-5-3-3-3–1-1-1-1-1
scored on loads

WOD
12 min AMRAP
10 box jumps 24/20
5 c2b pullups

Thursday
Skill/Strength
5x100m sprints
1 min rest between
then straight into a 2000m run

Accessory Work
4 RNFT
20 dumbbell walking lunges
rest :45
:45 plank hold
rest :45
2-4 strict t2b
rest :45

Friday
Skill/Strength
Front Squats
3×3 ascending

WOD
5 RFT
10 hang power snatches 115/85
20 medball cleans 20/14

Saturday Team WOD
No Team WOD due to New WODs on The Block Competition

Lite Programming August 15th & 17th

Tuesday 

00:00 – 10:00

400m run

40 squats

30 situps

20 pushups

10 pullups or ring rows

10:00 – 20:00

4 gator taps

6 leg lifts

8 cycle crunches

1 min plank

20:00 – 40:00

40 jumping jacks

20 lunges

10 box dips

jog 50m

Thursday

00:00 – 10:00

3 box jumps

6 hand release pushups

9 air squats

10:00 – 20:00

10 situps

:30 plank hold

10 situps

:30 plank hold right

10 situps

:30 plank hold left

20:00 – 40:00

50m KB farmers carry

10 burpees

5 wall balls

 

 

Programming August 14th – August 19th

Monday
Skill/Strength
Back squats
5×5 @ 70% of 1RM

WOD
For Time
5-10-20-10-5
Back Rack Lunges 95/65
Toes to Bar

Tuesday
Skill/Strength
10 min EMOM:
ODD: 6 strict pull ups
EVEN: 40 sec HS hold

WOD
14 min EMOM:
Odd: 1 heavy Squat Clean
Even: sprint 100m (scale to 50m to stay in timeframe if needed)

Wednesday
Skill/Strength
Deadlift
Work up to a heavy 3×3, ascending in weight

WOD
10 minute amrap
3 power snatches 135/95
6 box jumps 30/24
run 50m

Thursday
Skill/Strength
15 mins max monostructural:
Running – meters
Rowing – calories
Air Bike – calories
– then –
10 mins of: (pick one)
ring muscle ups practice
bar muscle up practice
chest to bar practice
kipping/butterfly pullup practice

WOD
Full snatch
8 min EMOM:
2 TNG @ 70% of 1RM

Friday
Skill/Strength
Front squats
12 min E2MOM (6 rounds):
x 5 reps @ 70% of 1RM

WOD
4 RFT
run 400m
3 rope climbs
6 hspu

Saturday Team WOD
Teams of 2
I go/You go
Crossfit Open, 11.5
20 min AMRAP:
5 power cleans 145/100lb
10 T2B
15 wall balls 20/14lb

Programming August 11th

Skill/Strength

Front Squats

5×5 pause squats ( 3 second hold at bottom) @ 65% of 1 RM

  • no more than 2 minutes rest between sets

WOD

12 EMOM

2 burpees

2 full snatch 135/95

Programming August 10th

Skill/Strength

5 rounds for quality

accumulate 30 seconds L-Sit hold on parallettes

max unbroken set of strict toes to bar

WOD

15 rounds

50m sprint

10 second rest in between

Programming August 9th

Skill/Strength
Strict Press
establish 1 rep max

WOD
21-15-9
box overs
hspu
run 100m