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WOD

New Class coming to WP CrossFit- Women Only

All female class coming to WP CrossFit later this month. 

Every Monday, Thursday, and Friday at 9:15AM. 

What to expect? An Arnold Palmer blended workout with cardio and light weight training. 

We will focus on high reps and light weights. This style class is great for ALL fitness levels!

Alex will be coaching-come try it out next week at 9:15AM - ladies only Monday, Thursday, and Friday! 

 

Max Effort 5K Row

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon

5k Row (Time)

Max Effort 5k Row

Deadlift MAX

Warm Up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Deadlift (15 mins to build to a 1rm)

Metcon (Time)

3 rounds for time
12 cal row
9 OHS 115/75
6 pull ups

EMOM Tuesday

Warm-up

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Metcon (No Measure)

take 10 mins to work up to a heavy almost 1 rep max power clean.

then move into
16 min EMOM
even: 10/8 ski cals
odd: 3 power cleans with the weight you got to in 10 min portion

Short DT

Warm-up

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Back Squat (6x2 @30x1 @85% of 1rm )

Metcon (Time)

for time
400m row
3 rounds of  heavy DT @ 185/125 every time you break 20 air squats

Miles and Miles- Run and Row

Warm-up

qwu

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon (AMRAP - Reps)

in 13 mins run 1 mile and then with remaining time complete max effort power snatches @ 95/65

rest 2 mins

in 10 mins row 1600m then complete max effort PCs 95/65

Independence Day WOD

Happy 4th of July! 

Metcon (Time)

7 rounds
18 DL 135/95
18 HSPU's
18 cal row
18 clusters 135/95

add weight to barbell movement if desired

 

Check our Facebook page for holiday gym hours 

 

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Shoulder Work

Warm-up

SH flow

200m run, row, or ski
10-15min AMRAP flow with scap work and hip work 10-12 reps of each
1. scap push ups
2. scap pull-ups
3. cuban rotaions
4. box step up ( use a higher than normal box height to incoporate a stretch ) control the decent
5. ghd hip extension
6. banded good mornings

(scap push up)
https://www.youtube.com/watch?v=5LeqmjT1j18

(scap pull up)
https://www.youtube.com/watch?v=wtzkz3pOjyE

(cuban rotation)
https://youtu.be/N5FpZ6IQiFE

Weightlifting

Push Press (15 mins to find max)

Metcon (Time)

1000m row
100 double unders
50 kb swings 70/53
500m ski

Monday Madness!

Warm-up

qwu

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Weightlifting

Back Squat (6x3 @30x1 @82% of 1rm )

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
400m run
18 wb 20/14
14 T2B
12 slam ball
10 PC 185/115

5K Run

Warm Up: 

200m run
100m ski
30 banded good mornings
10 mins dynamic movement
( pigeon pose, cobra, box shoulder stretch, handstand holds 20-30 sec, dragon pose)

Metcon (Time)

5k on runner
followed by
100 double unders