Benchmark Wednesday, 31 May

WARM UP

3 Rounds
– 20 Singles (Left, Right, Both)
– 10 KB swings (begin light, build weight)

THEN: 30 Double Unders/Attempts

WOD 1 – Annie

50, 40, 30, 20, 10
– Double Unders
– AbMat Sit Ups

WOD 2 – Fran

21, 15, 9
– Thrusters (95/65#)
– Pull Ups

EXTRA CREDIT

100 Double Crunches

Team Day Friday, 12 May

WARMUP

Buddy Warm Up: “Smack”

TEAM WOD

“Trucker Dukes”

Trucker Dukes was a 3-year-old from Haiku Hawaii, an FDNY honorary firefighter who lost his battle with cancer. His parents Shauna and Joshua Dukes, train at CF Upcountry, and Trucker frequented classes with them. Crossfitters from Maui and NYC teamed up to create Trucker’s WOD, which is filled with symbolic numbers and meaning. The AMRAP time of 20:17 is the year Trucker went to heaven. Trucker loved burpees the most, and 45 burpees is the numeric total of his initials. Reps 4-10-13 mark Trucker’s birth date, and in honor of his tender age, the WOD is completed in teams of 3.

In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):

– 45 Burpee buy in (teams may split the work in any manner)

followed by as many rounds as possible of:
– Partner 1: 4 Muscle-Ups (or Strict Pull-Ups) + 10 Air Squats + 13 Sit-Ups
– Partner 2: Prone Plank Hold
– Partner 3: Rest

Continue to rotate through the stations until time is called.

Benchmark Friday

WARM UP

Annie
50 – 40 – 30 – 20 – 10
– Double Unders (sub singles 2:1)
– AMSU

 

BENCHMARK WOD

Jeremy
21-15-9 reps, for time of:
– Overhead Squat, 95/65 lbs
– Burpees
POWERHOUSE
5 min: 15 Toes to Bar, EMOM

 

Monday

WARM UP

3 Rounds
– 30 x Jump Rope (R1 – singles, R2 – left foot, R3 – right foot)
– 10 Good Mornings
– 10 Squat Hops
– 10 Jump Squats

Finish up with 40 Double Unders (count attempts OR sub high/slow singles)


STRENGTH & SKILL

Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.


WOD

Three rounds for time of:
– 400 Meter Run (5 laps)
– 40 Double-Unders
– 20 Alternating Reverse Lunges with Kettlebells (55/35)


POWERHOUSE WORKOUT

50, 40, 30, 20, 10
– AbMat SitUps
– Russian Twists

 

Friday

WARM UP

3 Rounds
– 10 Go Thrus
– 5 (each direction) Around the Worlds
– 10 KB Swings (pick a light weight)
– 5 Inchworms

WOD

A.
Complete as many rounds as possible in 12 mins of:
– 10 Strict Pull-ups
– 20 Alternating Reverse Lunges With Kettlebells, 35/25 lbs
– 30 AbMat Sit-ups

REST 3 MINUTES

B.
Complete as many rounds as possible in 5 mins of:
– 10 Push Press, 115/75 lbs
– 5 Burpee Over Bars

EXTRA

Use any remaining class time for individual skill work (for example, work on handstands, double unders, squat or overhead mobility, or any other skills you struggle with).  Or complete the following:

Tabata (8 rounds each, of 20 seconds of work + 10 seconds of rest)
– Ceiling Stomps
– Reverse Crunches
– Bicycle Crunches

 

Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles