31 Oct

Daily Warm plus
2 rounds of
-15 double unders/ 45 single jump ropes
-10 push ups

WOD:
"CrossFit Total"
1 rep max of:
-Press
-Dead Lift
-Back Squat

29 & 30 Oct

REST DAYS/ or make up a WOD that you missed this week.

Sorry for the late posts I am currently in the West Coast and on odd working hours here. Keep up the good work. 

27 Oct

Daily warm up plus
3 rounds of
-50 jump rope
-10 push ups

Skill:
Burpees

WOD:
20 min AMRAP (as many rounds as possible)
-15 wall balls
-20 push ups
-100 meter run


Leave us a message and let us know how your doing out there!

26 Oct

Daily warm up plus
3 Rounds of
-50 jump rope
-10 push ups

Skill:
Press

WOD
1st min 1 dead lift
2nd min 2 dead lifts
3rd min 3 dead lifts
4th min 4 dead lifts
Ect...
Keep going till you can no longer do the required reps in the min allotted.
There will be no coach today at 1130.

25 Oct

Daily Warm up

Skill:
Double Unders/ Jump Rope

WOD:
5 rounds of
- 5 burpees
- 10 slam balls
- 200 meter run
* Sorry for the late post my internet went down at home :(

24 Oct

Daily warm up

Skill:
Dead lift

WOD:
Row 1,600 meters for time

21 Oct

Daily Warm Up

Skill:
Wall Walk

WOD:

15 Min AMRAP

-50 ft walking lunge

-10 wall walks

-10 push ups

20 Oct

Daily Warm up

Skill: Box Jump

WOD
in teams of 2 complete
-400 meter run\
-50 Dead Lifts
-75 box jumps
-100 slam balls
-150 jump propes
-400 meter run

19 Oct

Daily Warm Up

Skill:
kettle bell

WOD:

“Helen Fell Down”

3 rounds for time

-400 meter run

-21 KB swings

-12 burpees

18 Oct

Daily Warm Up

WOD:
20 min AMRAP
-10 star jumps
-10 kettle bell swings
-10 air squats

-10 push ups

15 & 16 Oct

Rest days/skill days
Work on skills that you needs too or make up a WOD that you missed this week.
Great work by all this week.

14 Oct

Daily Warm up

Skill:
Intro to

Slam Balls/ Snatch/ Wall Walk

Q&A for skills and movements

WOD:

10-9-8-7-6-5-4-3-2-1

-Slamer Ball

-Push Ups

13 Oct

Daily Warm up

WOD:
(level 1)
-21 kettle bell swings
-21 burpees
-200 meters

-15 kettle bell swings
-15 burpees
-200 meter run

-9 kettle bell swings
-9 burpees
-200 meter run

(level 2) beginners
Rest day

12 Oct

Daily Warm up

Skill:
Intro to
-Clean
-Thruster
-Pull ups

WOD:
5 rounds of
-10 cleans
-10 bar facing burpees

11 Oct

Daily Warm Up

Skill:
Row 1600 meters

WOD:
5 Rounds for time
-15 slam balls
-30 sit ups
-20 alternating jumping lunges (10r/10l)

10 Oct

Rest day due to Columbus Day! Have a good day see you all tomorrow

8&9 Oct

Rest/ make up a WOD that you missed or just work on skills

7 Oct

Daily Warm up

Skill:
Intro to
front squat/ back squat/ overhead squat
Lunges/push ups/burpees

WOD
21-15-9
Back squat
Burpees

6 Oct

Daily warm up plus
2 rounds of
-5 push ups
-5 star jumps

WOD
5 rounds for time of
-20 slam balls
-15 sit ups
-10 squats
-100 meter run

*this Saturday's class is going to start at 1200

5 Oct

Daily Warm up

Skill Review:
press/push press/ push jerk

WOD:
10 min As Many Rounds As Possible (AMRAP)
-10 DLHP
-10 Box jumps
-10 Air Squats

4 Oct

Daily Warm Up

Skill:
Dead Lift

For advanced group (Level 1)
WOD
Dead Lift 135/ 95 lbs
1st min 1 dead lift
2nd min 2 dead lifts
3rd min 3 dead lifts
so on until you can not preform the number of reps in the time required . You rest only as long as the amount of time remaining in that min.

For Beginners (Level 2)
Rest Day
Please read the following.
What is Fitness
CrossFit  Nutrition Guide

3 Oct

Daily Warm Up

WOD:
5 rounds for time of
-35 Double unders or 90 Singles (jump ropes)
-200 meter run

Today is the first day of the foundations class we will be reviewing all 9 basic moments. if you have any questions feel free to email or call
crossfitforteustis@gmail.com
or
(913)217-3268/ (910)381-1738