Delta CrossFit

Monday 06/20/16

Today's W.O.D

PT. 1

Work to a heavy Single Front Squat in 12 Mins.

PT . 2

"Death by thrusters"

1st minute 1 Thruster M-95 W-63
2nd minute 2 Thruster
3rd minute 3 Thrusters

Until you can on complete in the given minute

then…

800 meters AFAP



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Wednesday 06/15/16

Complete all stations in any order:


Station 1


50 Bulgarian Split squats w/barbell


Station 2


75 Glute Bridges ( Light to medium)



Station 3


Front raises and Lateral Raises 50 Reps each (light to medium weight)

*superset


Station 4


Super Set

5 Sets 10 Reps Dumbbell Curls (each side)

5 sets 10 reps Overhead Banded Tricep Extensions


Station 5


50 Each Side Half Kneeling Trunk Twist (light, if you have never done this exercise)

Super set with

50 banded Paloff Presses

Station 6


5 sets 1 min Airdyne AFAP


(Complete in any order, no time limit, finish as much as possible, or stay over)

Monday 06/13/16

Pt. 1

In 12 Mins work to a Heavy Single Back Squat

Pt. 2

4 Rounds:

10 Back Squats @ 55% of HS (no rack if possible, rack if necessary)
200 M Run w/wallball
21 KB American Swings 53/35

15 Min Cap

Pt. 3 (optional)

3 x 25 Abmat Sit Ups
3 x 20 Russian Twist
3 sets x 90 second planks

Sunday 06/12/16

For time:

10 Rounds:

250M Row
10 Man Makers 25/35

Friday 06/10/16

Pt. 1

In 10 Mins work to a Heavy Single Power Clean

Pt. 2

EMOTM for 10 Mins:

5 Power Cleans @ 60% of HS
12 Wallballs 20/14

Pt. 3 (immediately after)

AMRAP 7 Mins:

100m Sprint
12 Jumping Slam Balls (20#/15#)

Thursday 06/09/16

Pt. 1

In 10 mins Complete:

3 sets Max Strict Pull ups
2 sets of 3 reps Negative Pull ups (eccentric)

Pt. 2

For time:

100 KB Snatches 53/35

EMOTM 10 burps

12 min cap

Pt. 3 (immediately after)

Tabata Russian twist

Wednesday 06/8/16

Complete each station in any order (no time limit):

Station 1

2 Sets of 1000 Meter Row AFAP

Station 2

75 GHD Sit Ups or 75 Toes to Bar or 75 Leg Raises

Station 3

75 Good Mornings w/Barbell (light to medium weight)

Station 4

75 Ring Dips or Regular Bar Dips

Station 5

75 barbell Curls (light to medium weight)



Get as much done in during class period.

Tuesday 06/07/16

Today's W.O.D


Pt. 1

In 10 Mins Complete:

5 sets of Max Strict (Dead hang) Pull up
(if you use a band, no kipping and no rebound from the band.)

Pt. 2

Teams of 2 complete:

AMRAP 17 Mins:

21-15-9 Reps:

Hang Power Clean 95/155
Front Squat
Push Press

One partner will start the workout and other partner will complete 10 box jumps .

Once Box Jumps are complete teammates will switch.

Wednesday 06/08/16

Today's W.O.D

Complete each station in any order (no time limit):

Station 1

2 Sets of 1000 Meter Row AFAP

Station 2

75 GHD Sit Ups or 75 Toes to Bar or 75 Leg Raises

Station 3

75 Good Mornings w/Barbell (light to medium weight)

Station 4

75 Ring Dips or Regular Bar Dips

Station 5

75 barbell Curls (light to medium weight)



Get as much done in during class period.

Monday 6/06/16

Today's W.O.D


Pt. 1

In 12 Mins work to a heavy single Overhead Squat


Pt. 2

For time:

10,9,8,7,6,5,4,3,2,1 reps:
Overhead Squat @ 60% of OHS
Chest to Bar Pull Ups

* After every set complete 5 Burpee over barbell. For example 10 OHS, 10 CTB Pull ups, 5 Burpees over barbell, 9 OHS, 9 CTB, 5 Burpees over barbell.

Friday 06/03/16

pt.1

build to a heavy triple back squat

3-3-3-3-3

 

pt.2

12 min amrap

7 thrusters 75/115

10 pull-ups

15 v-ups

 

 

Thursday 06/02/16

    "Diane"

 

21-15-9

Deadlift 225/155

HSPU

 

Remember to stay hydrated!

 

S