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Crossfit
 
Crossfit

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Morgan Falls Office Park
7840 Roswell Rd
Building 400, Suite 475
Sandy Springs, GA 30350

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(770) 804-1898
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Workout of the Day- April


Tuesday, 4/1/14
Bench Press 5 x 5
Bear Crawl 5 x 12 mat lengths
No rest from BP to bear crawl, 1 min rest
3 Rounds - 25 min time cap
200m run
20 clean
20 lunges
20 push press
20 box jumps
Rest 1 min

Wednesday, 4/2/14
Back Squat 5 x 5
Lateral Jumps 5 x 10 (each side)
No rest from BS to lateral jumps, 1 min rest
For Time- 25 min time cap
4 lap run
200 jump ropes or 100 double-unders
80 sit-ups
60 squats
40 KB swings
20 HSPU or strict shoulder press

Thursday, 4/3/14
Shoulder Press 5 x 5
Wall Balls 5 x 10
No rest from SP to wall balls, 1 min rest
5 Rounds
15 OH squats
10 burpees
15 KB swings
20 push-ups

Friday, 4/4/14
Funtastic "45" - in celebration of my 45th birthday!! Another year another rep added.....
45 box jumps
45 jumping pull-ups
45 KB swings
45 walking lunge steps
45 knees to elbows
45 push press
45 good mornings
45 wall ball shots
45 burpees
45 double unders / jumping jacks

Saturday, 4/5/14
7 rounds

5 power cleans
15 box jumps
Rest 3 min
3 rounds
2 lap run every 5 minutes (run and then rest until 5 min mark, repeat)

Monday, 4/7/14
Back Squats 5 x 5
Good Mornings 5 x 10
1 min rest
4 Rounds
12 KB swings
200m run
10 squats - use bar, DBs, Kbs for weight
10 strict pull-ups, 5 for women - use bands if needed
10 DB thrusters

Tuesday, 4/8/14
Bench Press 4 x 5
Plank Presses 4 x 12
1 min rest
20 min AMRAP
12 renegades
10 burpees
20 wall balls
100m farmers carry 45# DBs guys, 25# DBs ladies

Wednesday, 4/9/14
Shoulder Press 4 x 5
Russian twists 4 x 12 (per side)
1 min rest
20 min EMOM (every minute on the minute)- go 20 min or until you can't complete reps in the minute.  Weight should be heavy enough that you struggle to make the 20 min mark.  Should be very close to not making it or done by around 15 min mark
5 push press
8 one-arm DB snatch (4 per arm)
10 double unders / 20 singles / 10 jumping jacks
When finished with EMOM
Shoulder press for max reps - 45# total for guys / 25# total for ladies

Thursday, 4/10/14
DB hang clean 4 x 5
Weighted sit-ups 4 x 12
1 min rest
4 Rounds
1 lap run
20 DB lunges
10 DB step-ups
10 burpee broad jumps

Friday, 4/11/14
Chipper for time
2 lap run
70 double unders / 210 single skips / 70 full jumping jacks
60 squats
50 wall balls
40 DB/KB push-ups
30 pull-ups / rows
20 KB swings
10 HSPU

Saturday, 4/12/14
For Time

Run 200m
20 clean-lunge L-lunge R-Overhead press
Run 1 lap
15 clean-lunge L-lunge R-Overhead press -Add 10-20 lbs from last set
Run 600m
10 clean-lunge L-lunge R-Overhead press -Add 10-20 lbs from last set
Run 2 laps
5 clean-lunge L-lunge R-Overhead press -Add 10-20 lbs from last set

Monday, 4/14/14
Back Squats 5 x 5- 3 seconds down, pause 2 seconds on bottom, explode up
Box Jumps 5 x 10
4 Rounds
5 jump squats with DBs
10 knees-to-elbow
10 front squats
10 pull-ups - use bands if needed
30 walking lunges

Tuesday, 4/15/14
DB bench press 5 x 5- 3 seconds down, pause 2 second at bottom, explode up
Ball slams 5 x 10
5 Rounds
10 DB push press
10 ring dips
20 sit-ups
10 narrow push-ups- hands under shoulders or closer
10 double-unders / 30 jumping jacks
then
40 KB/DB push-ups- 5 pull-ups or rows each time you stop

Wednesday, 4/16/14
Thrusters 5 x 5
Plank walkouts 5 x 5-  from plank walk hands out in front of body as far as possible and then walk back for 1 rep
For Time- can do in any order in any rep combo you want
40 squat with med ball and then toss for height- not against wall
32 DB ground to overhead
40 pull-ups / inverted rows
25 HSPU
then
200m run with plate overhead

Thursday, 4/17/14
OH Squats 5 x 10, work on shoulder and hip mobility.  Light weight, deep squats
Good mornings 5 x 10
2 Rounds
200m run
15 KB swings
200m run
10 one-arm rows (per arm)
200m run
10 back squats
200m run
20 HR push-ups
then
1 lap run

Friday, 4/18/14
3 Rounds
:30 sec hollow position hold
:30 superman hold
1 min rest
20min AMRAP
10 DB thrusters
40 lunges with plate OH
10 DB burpees
40 lunges with plate OH

Saturday, 4/19/14
3 Rounds
50 double unders / 100 single skipes
10 squats
10 good mornings
2 Rounds - Partner WOD
40 deadlifts
1 lap run
40 box jumps
1 lap run
40 med ball squat cleans
Only 1 partner can be working at a time, both run together

Monday, 4/21/14
Back Squats 5 x 3
5 Rounds
5 squats cleans
10 front squats
10 rows / 7 pull-ups
10 burpees
100m run

Tuesday, 4/21/14
Bench Press 3 x 10
16 min AMRAP
12 plyo push-ups -from floor, elevated bar, wall
100m farmers carry- 40lb / 20lb
10 KB/DB push-ups
10 DB thrusters

Wednesday, 4/23/14
Shoulder Press 4 x 3
For Time do in any order until all are completed
Shoulder to overhead Men=5,000lb / Women 3,000lb - use chart below for # or reps needed to reach total weight

Men

Women

Total Weight

Weight

Reps

Total Weight

Weight

Reps

5000

45

111

3000

20

150


55

91


25

120


65

77


30

100


75

67


35

86


85

59


40

75


95

53


45

67


105

48


50

60


115

43


55

55


125

40


60

50


135

37


65

46

200 double unders / 400 single skips
40 pull-ups / 80 rows
30 box jumps

Thursday, 4/24/14
Overhead Squats 5 x 5
6 Rounds
10 back squats
12 burpees
15 kB swings
12 bent over rows
200m run

Friday, 4/25/14
5 rounds
15 deadlifts
20 wall balls
200m run
25 yard sideways plank walk

Saturday, 4/26/14
30 min AMRAP
5 burpees pull-ups -  can use bars or rings for jumping pull-ups
7 elevated push-ups - feet up on bench or step; on toes if usually done from knees or lower bar if done on a bar
9 toes-to-bar - hanging or on ground
200m run