WOD-

Conditioning Program D3
Every 1:45 x 6
50% of 2:00 test on each machine

*You will do each machine twice and you can alternate or do them
back to back

Rest 5:00 then,

As many rounds as possible in 12:00 of

10 Dumbbell thrusters right arm 40#(25#)
20 Double unders
10 Dumbbell thrusters left arm 40#(25#)
5 Burpee toes to bar

SPRINT-

For Time:

5 Sandbag Ground to Over Shoulder
Rest 1 Minute

5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
Rest 1 Minute

5 Sandbag Ground to Over Shoulder
10 Box Jumps Overs
20 GHD Sit Ups
Rest 1 Minute

5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
20 GHD Sit Ups
30 Goblet Walking Lunges
Rest 1 Minute

5 Sandbag Ground to Over Shoulder
10 Box Jump Overs
20 GHD Sit Ups
30 Goblet Walking Lunges
60 WallBalls

ONE CLASS TODAY AT 7:00 AM.  THE GYM WILL BE CLOSED FOR THE REMAINDER OF THE DAY. SIGN UP IN MBO.

Steve’s club seminar (1 class before seminar at 7:00 am)

WOD + SPRINT

As many rounds as possible in 20:00 of
Row 300(200) meters
20 Kettlebell swings 35#(26#)
20 Box jump overs 20″ for everyone

ONE CLASS TODAY AT 7:00 AM.  THE GYM WILL BE CLOSED FOR THE REMAINDER OF THE DAY. SIGN UP IN MBO.

WOD + SPRINT

Steve’s club seminar (1 class before seminar at 7:00 am)

Complete each section for time, starting at the time designated

On the 0:00
2 Rounds for time of
Run 400 meters
20 Wall balls 20#(14#)

At the 10:00
3 Rounds for time of
Run 200 meters
10 Burpee pull ups

*Scores are time to complete each section

Reminder for this coming weekend.  We are donating the gym to Steve’s Club so they can host a free Level 1 seminar for kids this coming weekend.  We will have 1 class on Saturday and Sunday at 7:00 am both days.  After that we will be closed for the rest of the days.  MBO has been updated.  Please sign up for class if you plan to attend.  SPRINT members are invited to join both classes.  Email eric@crossfitverve.com if you are a SPRINT member and would like to sign up for the 7:00 am classes.

WOD-

As many reps as possible in 5:00 of
6 Power cleans
8 Push ups
10 Calories on the rower
12 Ab mat sit ups

Rest 2:00 x 4 rounds

Add # each round

Rx weights = 95#(65#), 135#(95#), 165#(115#), 185#(125#)

Scores = total reps each round

SPRINT-

For Time:

50 Cal Bike
45 DB Deadlift
30 Devils Press
30 Cal Bike
25 DB Deadlift
20 Devils Press
20 Cal Bike
15 DB Deadlift
10 Devils Press

WOD-

As many rounds as possible in 18:00 of
3 Rope climbs
10(8) Calories on the bike or ski erg
3 Wall walks

*Every 2:00 including 0:00 perform
50 Double unders

SPRINT-

20 Minute AMRAP:

8 Pull Ups
200′ Prowler Push
16 (12) Cal Row

WOD-

D3 of Squat program.

Back Squat
1 x 5 @ 40%
1 x 5 @ 50%
1 x 3 @ 60%
1 x 5 @ 75%
1 x 3 @ 85%
1 x AMRAP @ 95%
5 x 5 @ 75%

*The percentages below are based on your 3 Rep Back Squat test 3 weeks ago.
**If you didn’t do the 3 rep test, use around 80% of your estimated 1 rep max. Lighter is better for this program.

During your rest between sets, you will perform
50 – 100 reps of pushing and pulling accessory exercises. You can do these in any sets and reps you want.

SPRINT-

5 Rounds For Time:

100 Double Unders
30 Burpee Box Jump Overs

Schedule update for this coming weekend.  We are donating the gym to Steve’s Club so they can host a free Level 1 seminar for kids this coming weekend.  We will have 1 class on Saturday and Sunday at 7:00 am both days.  After that we will be closed for the rest of the days.  MBO has been updated.  Please sign up for class if you plan to attend.  SPRINT members are invited to join both classes.  Email eric@crossfitverve.com if you are a SPRINT member and would like to sign up for the 7:00 am classes.

WOD-

3 Rounds for Time:
12 Push Jerk 135#(95#)
18 Ring Row
24 Box Jump 24″(20″)

After party:
Crossover symmetry Recovery protocol

SPRINT-

5 Minute AMRAP:
200′ Walking Lunge
35 AbMat Sit Ups
Max Cal Bike/Ski

Rest 5 Minutes

5 Minute AMRAP:
100′ Single DB Weighted Walking Lunge
50 AbMat Sit Ups
Max Cals Bike/Ski

Rest 5 Minutes

5 Minute AMRAP:
200′ Walking Lunge
35 AbMat Sit Ups
Max Cals on Bike/Ski

WOD-

Conditioning Program D2
Every 2:00 x 6
60% of 2:00 test on each machine

*You will do each machine twice and you can alternate or do them
back to back

Example with each machine being done twice and then moving on to the next
machine:
Minutes 0:00 and 2:00 are on the bike
Minutes 4:00 and 6:00 are on the ski erg
Minutes 8:00 and 10:00 are on the rower

Rest 5:00 then,

As many rounds as possible in 10:00 of:
10 Kettlebell suitcase deadlift right side 53#(35#)
10 Goblet lunges with kettlebell 53#(35#)
10 Kettlebell suitcase deadlift left side 53#(35#)
Run 100 meters

SPRINT-

24 Minute AMRAP:

20 SlamBalls
16 Knees to Elbow
12 SlamBall Deadlifts
8 Ring Rows
4 Wall Walks

WOD-

As many rounds as possible in 18:00 of
20 Ab mat sit ups
Run 100 meters
10 Devils press (Pick your own #)
Run 100 meters

WOD-

Complete the following for time
Row 300 meters
30 Medball cleans 20#(14#)
10 Strict handstand push ups
Row 600 meters
20 Medball cleans 20#(14#)
15 Strict handstand push ups
Row 900 meters
10 Medball cleans 20#(14#)
20 Strict handstand push ups

SPRINT-

With a Partner 32 Minute AMRAP:

40 Sandbag Ground to Over Shoulder
40 Burpee Over Sandbag
800m Run (Together)