Until such a time when there is a CrossFit club on campus, we are taking a break from programming WODs every day. We will still be following the same workout schedule, and will be available for any coaching you need. If you need a program to follow – we recommend the following:

Basic Strength: Starting Strength. We provide a template for you to get started here. Most should do this.

Olympic Lifting: The Performance Menu.

Gymnastics: For CrossFit-focused gymnastics work, Gymnastics WOD. For serious gymnastic elements, Gymnastic Bodies. You can also see our Gymnastics resource page for beginner’s positions.

CrossFit/GPP: For competitors: CrossFit Football or The Outlaw Way. For casual CrossFit, do the main site or your favorite affiliate’s program.

Get some!

Due Diligence:
400m Run
2 rounds:
10 drop squats
10 db pushups
10 db rows
10 k2e

Mobility:
Power Clean positions

Strength:
Power Clean, 1 RM

WOD:
4 rounds of:
4 min on/1 min off
400m run
then amrap:
10 burpees
10 kb swings 53#/35#

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Due Diligence:
jump rope 2:00
2 rounds:
30 seconds paleo chair
10 split lunge
10 dumbbell pushup
10 inverted row

Mobility:
Ankle/knee/hip mobility

Strength:
Pistols! 5 minutes or 50 reps

WOD:
THE AB BLASTER 2000
3 rounds for time:
10 Tuck-ups
15 Straddle-ups
20 V-ups

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Due Diligence:
Run 400m
2 rounds:
10 air squat
10 pushup
10 situp
10 pullup

Mobility:
Overhead mobility

Strength:
Push Press, 1RM

WOD:
6 rounds:
Lateral Handstand walk, 15 meters
Handstand forward roll, 5 reps

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Due Diligence:
row 500m
2 rounds:
10 cossacks
10 knuckle pushups
10 hollow rocks
10 strict pullups

Mobility:
Front squat positions

Strength:
Front Squat 1 REP MAX

WOD:
For time:
Row 1K
Run 1K

Coach’s Tip: GET THAT WEIGHT

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Come one come all to the last Weekend Warriors of the year. Even though it’s a very sad occasion we will of course have a ton of fun. Team/group workout being planned as you read this.

10 AM… ROTC

See you there!!

Due Diligence:
Bike 1/2 mile
2 rounds:
10 Kneeling jumps
10 HSPU
10 situps
10 neutral grip pullups

Mobility:
Power clean positions

Strength:
Power Clean 5X3*
*add 5-10 pounds to last week’s lifts

WOD:
15 minutes, every minute on the minute:
3 Deadlifts, same weight as your power cleans
5 burpees

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