CrossFit Funky of Brookfield Workout of the Day

11.7.15

Each partner alternates doing 5 reps at a time.
Relay run is partner A runs while partner B rests, tag and switch. (800m total, not each)
40 Minute time cap
800m relay run w/medball
50 knees to elbows
50 overhead squats (95/65)
50 push ups
800m relay run w/medball
50 box jumps
50 ring rows
50 Floor sweeps (95/65)
800m relay run w/medball
Max clean and jerk (95/65)

Score= # of clean and jerks

11.2.15

8 min Partner EMOM:
5 x Power Snatch (115/75)
Partner does flexed arm hang while other partner does power snatch. Power snatch does not start until partner is hanging from bar. Transition quickly.

Partner WOD:
Each partner does half of each set of reps.

100 Sit-ups
90 DLs (95/65)
80 DUs (160 SUs)
70 Power Clean (95/65)
60 Wall Balls (20/16)
50 Pull-ups
40 Push Press (95/65)
30 Burpees
20 HSPUs
10 Muscle ups

10.31.15 Scary Cindy

AMRAP 10 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Rest 2 minutes

AMRAP 10 minutes of:
• 5 chest to bar pull-ups
• 10 dips
• 15 broad jumps

Rest 2 minutes

AMRAP 10 minutes of:
• 5 muscle ups
• 10 handstand push ups
• 15 thrusters (45/35)

Score equals total rounds of all three AMRAPs.

With a running clock perform the following 3 AMRAPs with a partner. Alternate each round. Rounds cannot be divided. Each partner must complete the round before the next partner can begin.

10.29.15

Turkish Get ups
5-5-5
Each arm. Increase each set.

‘Helen’
3 rounds for time of:
• 400m run
• 21 Kettlebell Swings 1.5/1 pood
• 12 Pull-ups

10 Minute AMRAP
2 rope climbs/Flex arm hang 20 sec
4 burpees
4 rope climbs
8 burpees
6 rope climbs
12 burpees
8 rope climbs
16 burpees…

10.28.15

Strength- Zercher squats
8-8-8-8-8

Work at 25-50% of your 1RM Back Squat.

WOD- ‘JT’
21-15-9 reps of:
• Handstand push-ups
• Ring dips
• Push-ups

Mobility- Foam roll

10 minutes

-chest/shoulders
-lats
-back

10.24.15

-400m worm carry buy in-

2 rounds
60 Partner wall balls 16# (toss/catch)
50 chest to bar pull ups
40 Overhead squats 115/85
-400m partner worm carry-
30 clean and jerk 115/85
20 Clusters 115/85
10 Burpee over partner plank- 10 each

-400m worm carry buy out-

*Must divide work equally except the burpees.

10.23.15

Strength- Bench press
7-7-7-7-7

Metcon 1
3 rounds
500m row sprint
rest 1 minute

11 Minute cap

Metcon 2

“Isabel”
30 snatch (135/95)

10.19.15

Tabata
8 rounds: 20 sec work;10 sec rest between movements. Use 1 bar.

push press (75/55)
box overs (20 inch)
push jerk
snatch
toes to bar
pistol squats
ring dips
rest 1 minute

Score equals round with the LEAST # of reps.

8.13.15

Strength- Sumo deadlift high pull
5-5-5-5-5

WOD- EMOM
E: 10 Ball slams (20/16), 5 push press (115/85)
O: 15 med ball sit ups

10.8.15

BLACKOUT WEEK!
(WODs posted after last class of the day)

Strength- Overhead squat
5-5-5-5-5

WOD- “Elizabeth”
21-15-9
Cleans (135/95)
Ring dips