CossFit & Strong WODs Wed Oct 2nd 2019

New classes coming in October! Women’s classes in the evenings and more kids classes!
Next workshop will be running for CrossFiters! Can’t wait! Register by clicking the photo.


A.) EMOM x 10min.
3 Power Snatch

Immediately into;

B.) EMOM x 10min.
3 Power Cleans
Choose between 2 options:
1.) Stay at one weight the whole time and work on being crisp!
2.) Keep increasing weight and decreasing reps. So, do 2 reps for a few minutes and then singles at the end with the heaviest weight you can.
*Score is heaviest sets combined. RX+ is 1 reps combined. RX is 3 reps combined.

C.) 10min. to finish…
Deadlifts (225/155)
Box Jumps (30/24″)
ADV 275/185
ADV+ 315/205

Cool Down:

200m Jog and 200m Walk then 1 min of each on each leg


Wednesday 10/2
Lower Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day

A. DB Sumo “Range of Motion” Squat (on risers)

4 sets of 10-12 reps
First set lighter, then final 3 sets with challenging weight with 3-4 reps left in reserve (RIR)

B. Front-Rack Lunges x 2 sets of triple drop set
This is how it works:
12-16 Steps Weighted (6-8 per leg, alternating)
immediately drop 20-30% of the weight
Continue until it is similar difficulty to the first set
Immediately drop another 20-30% of weight
Continue until similar difficulty to prior sets
Then Rest 3-4 minutes and repeat once more

C. Weighted Hip Extensions
Reps 20-16-12 (increasing weight)
First set with just BW
All reps with 1-sec pause/contract at top

D. 3 Rounds, where each round is different:
For Wall-Balls, choose the heaviest ball or hardest variation that allows you to complete all 15 reps unbroken on each round

First Round:
15 Wall-Balls
10 Ab Pikes on Rower
Assault Bike to MAX OUTPUT ASAP then stop and Rest 2-3 min

Second Round:
15 Wall-Balls
10 Lying Leg Raises (DB between feet)
Assault Bike to MAX OUTPUT ASAP then stop and Rest 2-3 min

Third Round:
15 Wall-Balls
10 Strict Hanging Leg or Knee Raises (hardest variation possible)
Assault Bike to MAX OUTPUT ASAP then stop

Categories: WOD