Team Day Friday

WARM UP

400 Meter Jog

Then 2 Rounds of the following across the court (width-wise):
Lunge + Twist
Bear Crawl
Walking Knee Tucks
Inch Worm Crawl
Walking Quad Stretch

STRENGTH

3 Laps (BB Court) Farmer’s Carry (55/35)
18 Steps Death March
2 Laps Farmer’s Carry
12 Steps Death March
1 Lap Farmer’s Carry
6 Steps Death March

 

TEAM WOD

12 min AMRAP

In teams of three, with one partner per station, complete as many Dumbbell Man-Makers. Rotate when run is complete.

Station 1 – 400m Run (2 laps around the outside of the building, or 6 around the bb court)
Station 2 – Dumbbell Man-Makers (15/10#)
Station 3 – Rest

 

POWERHOUSE

3 Rounds
-15 Hanging Leg Raises
– 15 Hanging Oblique Knee Tucks

Team Day Friday, 26 May

WARM UP

3 Rounds
– 30 Jump Rope (Left foot, Right Foot, slow/high OR doubles)
– 5 PVC Overhead Squats
– 5 Push Ups
– 5 Tuck Jumps

WOD

10 rounds for time of:
– 10 Overhead Squats, 115/75 lbs
– 10 Burpee Box Jump Overs,
– 24/20 in Run, 400 m

In teams of two, alternating each movement, complete ten rounds for time.

(Partner A performs 10 overhead squats; Partner B performs 10 burpee box jump-overs; Partner A runs 400 meters; Partner B performs 10 overhead squats; etc….)

400m = approx 5 laps

Sub goblet squats as necessary

POWER HOUSE (EXTRA CREDIT)

Tabata – Alternate between:
– Plank Reaches
– T Plank Transfers

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.

Team Day Friday

WARM UP

3 rounds:
– 10 Plank-Jacks
– 10 Sit Ups
– 10 Inch Worm Pushups
– 10 Four Count Flutter Kicks

 

TEAM WOD

30 Min AMRAP:
– Row 500 m
– 5 Strict Pull-ups
– 20 Farmer Carry Walking Lunges, 55/35 lbs

Teams of 3-4
– Only one team member may work at a time.
– Kettlebells may not touch the ground, and must both be held by a single team member (not separated).
– Teams of four must also have one team member holding a plank (arms or hands are acceptable).
-KB holds and planks may be shared/transferred, but if KBs are set down and/or (for teams of 4) the plank is dropped, ALL WORK MUST STOP. (if you hand KBs off rather than setting them down, and/or second team member in plank before first drops, work does not need to stop)

Team will work through each movement relay style: A will row, B will row, C will row, then A will do pull-ups etc.

Score is number of rounds + reps completed. 100m = 1 rep.

Team Day Friday

WARM UP

3 Rounds
– 5 Junkyard Dogs
– 10 Partner Squats
– 50ft. Wheelbarrows

TEAM WOD

20 min AMRAP
– 7 Burpees
– 7 Box Jump Overs
– 7 Push Press (155#/105#)
– 7 Dips (on box)
– 21 Double-Unders


POWERHOUSE

4 Rounds
– 10 (each) Partner Glute-Ham Raises
– 10 (each hand) Partner Plank Taps
– 10 (each direction) Partner Wall Ball Pass Arounds
– 10 (each) Partner Wall Ball Sit Ups

 

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

Team Day FRIDAY – Eric’s Going Away WOD

ERIC’S FAREWELL WOD 😦

sledpusheric

WARM UP:
3 ROUNDS:
50 MTN CLIMBERS
40 JACKS
30 AIR SQUATS

STRENGTH & SKILL:
“SALLY”
 *the RX weight for this challenge is 95/135
         please scale accordingly!!!!!!

TEAM WOD:
FOR TIME
(CAN BE SPLIT UP ANY WAY)
100 PUSH PRESS 55/85
100 BURPEES
100 AMSU’S 
200 LUNGES
*PARTNER 1 DOES WORK/
 PARTNER 2 HOLDS A WEIGHTED BB UNTIL TIME TO SWITCH 55/85
***SOMEONE MUST BE HOLDING THE BB AT ALL TIMES- BUT, IF EITHER PARTNER HAS TO STOP AND REST ANYTIME, BOTH MUST PAUSE UNTIL READY TO RESUME

OH YEAH…..
TO BUY IN TO THIS WOD…EVERYONE WILL STAND HOLDING THEIR BB UNTIL ERIC ROWS 250M 🙂

erictireflip