benchmark day
-pick a named WOD, LIFT or ELEMENT(S)
default wod:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

default strength club wod:

snatch 1-1-1-1-1-1-1
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crossfit athletics team WOD:

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

practice elements:
20 box over jumps
20 2-kettle bell push-jerks
20 overhead kettle bell sit-ups

wod:
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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strength club WOD

sumo deadlift high pull, 5-5-5-5-5

bench press, 5-5-5-5-5

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crossfit athletics team WOD:

rest day

practice elements:
20 1-arm switching wall ball
20 kettle bell snatches
20 1-arm handstand switches

150 burpees for time

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strength club WOD

1 arm barbell overhead squat
6-6-6-6-6 (split work between arms each round)

good mornings
5-5-5-5-5
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crossfit athletics team WOD:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

practice elements:
20 1-leg kettle bell deadlifts
20 standing on kettle bells swings
20 kettle bell bottom-up press

wod:
call & response clean & jerk elements

-20 minute running clock
-a list of the below movements will be called out by the coach
-athlete must complete movement when called out
-if movement not completed or done incorrectly or with bad technique
there will be a 1 burpee penalty that will be totaled at the end of the the 20 minutes

clean
power clean
hang clean
hang power clean
push press
push-jerk
split jerk
clean & jerk
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strength club WOD

deadlift, 5-5-3-3-1-1

weighted rope climb, 1-1-1-1-1

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crossfit athletics team WOD:

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

practice elements:
20 kettle bell clean & jerks
20 kettle bell snatches
6 kettle bell turkish get-ups

wod:
25 pull-ups
25 kettle bell swings (boys 24 kg, girls 16kg)
25 wall ball (boys 20 lbs, girls 12 lbs)

4 rounds for time

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strength club WOD:

cleans 5 x 5

2 hand barbell press 5 x 5
(hold one full sized barbell in each hand)
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crossfit athletics team WOD:

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

clean & jerk, 5-5-3-3-1-1
weighted chin-ups, 5-5-5-5-5
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mainsite WOD:

Rest Day

weighted lunges 10×5
1-arm barbell snatch 5×5 (each arm)

rest

250 double unders for time

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mainsite WOD:

Row 5K.

“Bear Complex”

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press

7 times for one round without taking your hands off the bar or resting in the deck position.

5 rounds total working up to your max.

Rest as needed in between rounds.

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mainsite WOD:

Snatch 1-1-1-1-1-1-1 reps

J.T.

handstand push-ups
ring dips
push-ups

21-15-9

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mainsite WOD:

Row 5K

“Grannie”
power clean & jerk (boys 65lbs, girls 45lbs)
double unders
sit-ups

50-40-30-20-10

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mainsite WOD:

rest day