Monday/Labour Day holiday schedule. 9am and 10am classes only. 9am kids Crossfit class with Coach Ch

Labour Day/Monday 

9am and 10am classes only

A)warm up with 

Hero wod/“Wod for warriors”

9min amrap 

100m run

11 sit ups

11 squats 

100m run

22 sit ups 

22 squats 

100m run 

33, 44, 55, 66 etc til 9min is up

Rest 2min

Then amrap9 of 

Same rep scheme 

100m run 

11 push ups 

11 box jumps 24/20

100run 

22, 33, 44, etc 

B)wod prep/instruction 

C)partner hero wod/“armistice”

1 works 1 rests break up how ever you like 

Amrap 11 

11 Hang power cleans 135/95

11 burpees over bar 

19 deadlifts 

18 pull ups 

Tuesday 

A)warm up

B)box squat (on bench or box)

E4MOM

5-5-5 (3-8 rep range)

70-80% of 1RM back squat 

C)KB step ups 

E3MOM

3x6-12 each leg

D)amrap 9

30 sit ups

20 KB swings (Russian) 53/35

100m run

Wednesday 

A)warm up

B)double unders instruction/wod prep

C)3x for time

21/15 cal row 

75 double unders (150 singles)

Then immediately into 

3x

20 alt. DB Snatches 

15 burpee (lateral) over DB 50/35, L2 35/20, L3 20/10

Thursday 

A)warm up

B)push press 

E3MOM

5-4-3-3-3

C)DB shrugs (2sec. Hold)

E2MOM

3x8-15

D)Tabata (for reps, 12 min total, rotate after each movement during the :10rest. 

-strict toes to bar

-Push ups off DBs

-Cal Row

Friday 

A)warm up

B)partner amrap 10

1 works 1 rests 

-Max DBall or Sand bag squats

C)wod prep/instruction

D)”knee slapper”

Amrap 19 of 

100m walking lunge

150m suite case carry 53/35 

(Switch hands only at top bump)

20 Hollow Rocks

:30 sec HS hold (total or cumulative if necessary or scale to plank)

Saturday 

A)warm up 

B)snatch 

E2MOM

6x2 @60%

C)fallout 2019 team wod

“Dumbbell Fran”

21-15-9 

-DB thrusters advanced50/35 int35/20, beg20/10

-Pull ups