WOD

THURSDAY AUGUST 16, 2018
CrossFit 500M Row Time Trial Followed by: AMRAP 30 Team of 4 Row 300/250 15 T2B *Waterfall start. The rower is always moving. Phoenix Fit Strength/Skill: 4 sets 30 Hollow Rocks Rest :30 30 Arch Rocks Rest :30 Followed By: For Time: 21-18-15-12-9 Air Squat Russian KB Swing *30 single unders after each set

WEDNESDAY AUGUST 15, 2018
CrossFit Strength: Every 2min for 12min Squat Clean 5-5-3-3-2-2 Start at 75% and increase by feel Followed By: 4min AMRAP 30 Double Unders 3 Deadlifts 315/205 9 Burpees Rest 4:00 4min AMRAP 30 Double Unders 6 Deadlifts 275/185 9 Burpees Rest 4:00 4min AMRAP 30 Double Unders 9 Deadlifts 225/155 9 Burpees Phoenix Fit Skill: AMRAP 8 50' Bear Crawl 50' Farmers carry Strength: 5-4-3-2-1 DB Bench Press (tempo 21x1) *8 DB Renegade rows after each set Rest 2:00 Followed By: 21 Deadlifts (moderate weight) 42 Calorie Bike 84 Single Unders 15 Deadlifts 30 Calorie Bike 60 Single Unders 9 Deadlifts 18 Calorie Bike 36 Single Unders

TUESDAY AUGUST 14, 2018
CrossFit Strength: Push Press 3 Push Press Every 2:00 for 12:00 Build to moderate weight and stay there for all 6 sets. Followed By: Partner WOD AMRAP 20 Bike or Row 12/9 calories 8 Shoulder to Overhead 165/115# *Partner 1 completes a round, then rests while Partner 2 completes a round. Continue alternating partners in this manner for 20 min. *Score is total reps of S2O RX+ - 185/125 Masters RX - 135/95 Phoenix Fit EMOM 15 Min 1 - 10 DB Push Press Min 2 - 10 Abmat situps Min 3 - 5/5 DB FR lunges *Start each minute with 3 burpees Followed By: 3 sets :30 on / :30 off Box Jumps Wall Ball Sit ups DB Push Press Burpee to a plate *Keep track of your lowest score

MONDAY AUGUST 13, 2018
Ryan Fulwider| wod| August 12, 2018| 0 Comments

CrossFit Strength: Snatch EMOM 15 Min 1 - 5 * 3 Squat Snatch Min 6 - 10 * 2 Squat Snatch Min 11 - 15 * 1 Squat Snatch Build to a heavy throughout the EMOM Followed By: For Time: 5-4-3-2-1 Bar Muscle-Ups 15-12-9-6-3 Box Jump Overs 24/20 20-16-12-8-4 Kettlebell Swings 70/55 Masters RX - 10-8-6-4-2 Chest to Bar pullups, KB 55/36 Phoenix Fit Strength/Skill: AMRAP 9 16 Dual KB Deadlifts 12 HR Pushups 8 Double Russian KB Swings Followed By: EMOM 27 Min 1 - :50 Row Min 2 - :50 Bike Min 3 - :50 Burpees

FRIDAY AUGUST 10, 2018
CrossFit Strength: Back Squat TAKE 15MIN TO FIND AN 8RM 2×8 @ 90% OF 8RM Followed By: Every 5min for 20min: 15 Kettlebell Swing at 53/35 8 Single Arm KB Thrusters at 53/35 (each arm) 15 Toes to Bar Phoenix Fit Strength/Skill: 4 Sets not for time 10 Ring Push ups into 1:00 Ring plank hold Rest 1:00 Minute Followed By: Every 5 Minutes for 20 MInutes 500M Row 25 Wallball

THURSDAY AUGUST 9, 2018
  CrossFit 4 Rounds: EVERY 10 MIN FOR 40 MIN Row 500m/400M 30 Air Squats Run 400m 20 Burpees   Phoenix Fit Skill/Strength: 3 Sets for Quality: 8 V-ups Rest 1 Min 6/6 weighted one legged squats to box w/plate out front Rest 1 Min 3 wall walks Conditioning: AMRAP 15 200M Run 5/5 Single arm KB Thruster 44/26 200M Run 10 Box Jumps Followed By: Tabata Hollow Rock :20 on / :10 off

WEDNESDAY AUGUST 8, 2018
ryan| wod| | 0 Comments

CrossFit Strength: Clean Complex 15 Minutes to find a heavy for the day THRUSTER + 2 FRONT SQUATS + SPLIT JERK Followed By: "Air Force" For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65 lbs) 20 Front Squats (95/65 lbs) *4 Burpees at the top of each minute Phoenix Fit Strength/Skill: 6 sets 50' Single arm Farmers Carry Conditioning: For Time: 30 Burpees 60 KB Swings 1000M Row Followed By: 3 sets 6/6 Single Arm Bent over row Rest :30 between sides

TUESDAY AUGUST 7, 2018
    CrossFit Strength: Tempo Deadlift (3131) 4-4-3-3-2 *INCREASING LOAD FROM 55%-70% 3 Count Eccentric, 1 Count on Floor, 3 Count Concentric, 1 Count at Top Followed By: 3 Rounds: 5 Minute ladder 5 Double Unders / 1 Handstand Push-up 10 DU / 2 HSPU 15 DU / 3 HSPU 20 DU / 4 HSPU 25 DU / 5 HSPU Etc. adding numbers until 5 Minutes time frame Rest 2:00 between rounds Phoenix Fit Strength: 7 sets 3 Deadlifts *build to a heavy set of 3 Followed By: 3 Rounds: 21 Cal Bike 15 KB Deadlilfts 53/35 9 Hand Release Pushups Rest 2:00 between rounds

MONDAY AUGUST 6, 2018
  CrossFit Strength: Snatch Every 2 Min for 12 Min 3 Reps @ 75%-80% Followed By: 10 MIN Amrap 5-10-15-20-25-... Wallballs (20/14) Pullups Rx+ - 30/20 Wallball + Chest to Bar Pullups Phoenix Fit Strength/Skill: 5-4-3-2-1 DB Bench Press (tempo 21x1) *8 DB Renegade rows after each set Rest 200 Conditioning: EMOM 12 10 DB Thrusters 20 Single Unders *all in the same minute Followed By: For Time: 21-15-9 DB Clean and Jerk Box Jump Overs

FRIDAY AUGUST 3, 2018
CrossFit Strength Back Squat 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 1×1 @ 80% 1x1 @ 85% 1×1 @ 90% 1×1 @ 95% 1×1 @ 100%+ Rest 1-2 Min between sets Followed By For Time: 27-21-15-9 Row for Calories Toes to Bar Phoenix Fit STRENGTH/SKILL 3 sets 5/5 Single Leg RDL :30 side plank (left) 5 Double Russian KB Swings :30 side plank (right) Rest 100 between sets Followed By: Every 5 Min for 30 Min Run 200M 6 Devils Press 35/20 Run 200M

THURSDAY JULY 2, 2018
CrossFit E2MOM 14 5 strict C2B 10 DB deadlifts 50/35 10 DB push press 50/35 5 burpees Followed by: “Drago” 30-25-20-15-10 Russian Kettlebell Swings @ 70/53 Double Unders 30’ Shuttle Sprint TIME CAP - 20:00 Phoenix Fit Strength/Skill 3 Sets 18 DB Strict Press 15 Box Dips Rest :90 between sets Followed By: 5 sets 10 Cal Row 8 DB Front Squat 6 Burpee Rest :60

WEDNESDAY AUGUST 1, 2018
CrossFit Strength: Clean and Jerk Every 60sec for 6min 2 Clean and Jerks 50/50/55/55/60/65% REST 200 Every 90sec for 9min 1 CJ @ 70/70/75/75/80/80% REST 200 Every 2min for 12min 1 CJ @ 85/90/95/100/105% Followed By: 150 wallballs 20/14 *every 25 wb stop and run 200M. If you don't finish under time cap, however many reps left you do in burpees TIME CAP - 12:00 Phoenix Fit Strength/Skill: 5 sets 6 Deadlifts (Tempo 21x1) 6 Tempo Pushups (21x1) Rest 90 seconds between sets Conditioning: For Time: 30 Deadlift 115/75 30/20 Cal Bike 30 Push ups 30/20 Cal Bike 30 Deadlift 115/75

TUESDAY JULY 31, 2018
  CrossFit Strength: Strict Press Every 2 min for 12 Minutes 3 Strict Press Build to moderate weight and stay there for all 6 sets. Followed By" Teams of 2 100/80 Calorie Row * Partner Holds Front Rack (155/105) 60 Power Cleans (155/105) RX+ 185/125 Masters RX 135/95 *Partner 1 rows while Partner 2 is holding bar in front rack. When the bar is dropped, immediately switch positions until you reach total Calories Phoenix Fit Conditioning: 1000M Row 5 Rounds 14 Air Squat 7 Seated DB Press 1000M Row Followed By: E2MOM 16 100 single unders 15 abmat situps 10 alt DB Snatches

MONDAY JULY 30, 2018
Ryan Fulwider| wod| July 29, 2018| 0 Comments

  CrossFit Strength: Snatch 10 ROUNDS FOR WEIGHT Every 2min for 20min *increasing load as you go Power Snatch + Hang Squat Snatch + Overhead Squat Followed By: "Ryan's Hope" (AKA Happy Birthday Ryan!) 5 RFT 10 Chest to Bar pullups 500m/400m/300m/200m/100m Run RX+ - 7/5 Muscle ups Phoenix Fit Strenght: 5 sets 12/12 DB Single arm OH Lunge Rest 2:00 between sets Conditioning: EMOM 8 10 Box Jumps Followed By: 5 Rounds Each round is: :90 Wallball Rest :30 :90 DB Burpee Deadlift Rest :30

FRIDAY JULY 27, 2018
CrossFit: STRENGTH: Squat 1x6@70% 1x6@80% 1x3@90% 1x2@95%   FOLLOWED BY: AMRAP 8 Buy in: 3 Rope Climbs 15' Then... 5 Knees to Elbow 15 KBS 53/36 10 Goblet Squats   Phoenix Fit: CORE 3 sets :30 side plank (left/right) rest :30 10 Ring rows Rest :30 50' DB front rack lunge Rest :30 WOD Partner WOD: AMRAP 20 200m Row 10 Lateral Burpees Over the Rower

THURSDAY JULY 26, 2018
CrossFit: SKILL: Rowing For Time: 2000M/1600M PARTNER ROWLING Every 200M/160M Rotate Partners on the C2 Rower *Each Partner Perform the # of Burpees above or below the “00” mark immdediately getting off the rower FOLLOWED BY: “Uncle Rico” 4 Rounds Run 400m 20 Deadlifts @ 185/125 TIME CAP: 22 minutes Phoenix Fit: CORE EMOM 9 Min 1 - :45 flutter kicks Min 2 - :45 Superman hold Min 3 - :45 sit ups WOD Every 300 for 18 Min Run 200M 10 KB Swings 10 Goblet Squats *maybe do the WOD outside? CORE 50 Partner Wallball Situps

WEDNESDAY JULY 25, 2018
CrossFit: STRENGTH Clean E2MOM X 12MIN 3 SQUAT CLEAN @ 75% Followed By: For Time: 50 Clean and Jerks 135/95 On the Minute – 5 Toes to Bar TIME CAP: 15 minutes   Phoenix Fit: STRENGTH 4 sets 100' Single Arm DB Front Rack Walking Lunge 50/35 (switch arms at 50') *Rest 90 seconds between sets *think heavier then normal weight WOD 21-15-9 DB Front Squats 50/35 KB Swings *Run 400M after each set SKILL FINISHER KB Turkish Get up Accumulate 10 reps (5 each arm) building in weight

TUESDAY JULY 24, 2018
CrossFit: STRENGTH: Split Jerk 5 x 3 Rest 2 Min between sets @ 65%-75% EMOM 10 1 Split Jerk *Add weight by feel and build to heavy FOLLOWED BY: Partner WOD “Blue Falcon” AMRAP 20 Partner 1: 150m Farmer’s Carry @ 70/53# in one hand only Partner 2: AMRAP Row for Calories *Every time you put down the kettlebell during the carry, perform 10 Russian Kettlebell Swings before you can begin carrying again. *Scored by total Calories. Phoenix Fit: STRENGTH 5 Rounds 2 DB Strict Press + 4 DB Push Press + Max Effort DB Push Jerk Rest 3:00 between rounds *shoot for 10-15 reps at least of Push Jerk WOD 75 Alternating Dumbbell snatches 35/20 EMOM 7 Wallball Cleans 20/14 CORE 4 rounds :20 weighted ab mat sits ups :20 reverse crunches :20 heel touches :20 rest

MONDAY, JULY 23, 2018
Ryan Fulwider| wod| July 22, 2018| 0 Comments

CrossFit: STRENGTH: Snatch EMOM Until Failure 1 Snatch Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done. FOLLOWED BY: "Snake Bite" 21-15-9 Squat Snatch 95/65 Chest to Bar Pullup TIME CAP: 12 minutes Phoenix Fit: STRENGTH Deadlift 7-7-7-7 Start moderate and build to heaviest set of 7 WOD 4 sets 1:00 DB Thrusters Rest 1:00 1:00 Burpees Rest 1:00 1:00 Step ups *Goal is the same number of reps each round FINISHER Wall sits 5 Rounds, 45s work : 15s Rest *Add weight to increase difficulty      

FRIDAY, JULY 20, 2018
Ryan Fulwider| wod| July 19, 2018| 0 Comments

Strength:

Squat

Followed By:

10-1 HSPU Box Jumps 30/24

THURSDAY, JULY 19, 2018
Ryan Fulwider| wod| July 18, 2018| 0 Comments

WOD:

5 Rounds: 10 DB Deadlifts (50/35) 10 DB Hang Power Cleans 10 DB Front Squats 10 DB Shoulder to Overhead

FINISHER:

Assault Bike 3 Rounds: 30/20 cal for time Rest as needed  

WEDNESDAY, JULY 18, 2018
Ryan Fulwider| wod| July 17, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

For Time: 10, 8, 6, 4, 2 Thrusters 135/95 50,40, 30, 20, 10 Double Unders RX+ 155/105 Masters RX - 115/75

TUESDAY, JULY 17, 2018
Ryan Fulwider| wod| July 16, 2018| 0 Comments

Skill:

To be discussed in class

Followed By:

For Time: :60sec on/:60sec off (35min Time Cap) 150/120 Cal Row 100 Wall Balls 20/14 50 Burpees 25 Chest to Bar Pullup* *RX+ - 25 Ring Muscle Up *Masters RX - 25 Pull-up

MONDAY, JULY 16, 2018
Ryan Fulwider| wod| July 15, 2018| 0 Comments

Strength:

Snatch

Followed By:

AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats 200M Run

FRIDAY, JULY 13, 2018
Gabe Beltran| wod| July 12, 2018| 0 Comments

Strength:

Squat

Followed By:

Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 20 Wall Ball Shots (20/14) 10 Toes to Bar

THURSDAY, JULY 12, 2018
Gabe Beltran| wod| July 11, 2018| 0 Comments

Skill:

To be discussed in class

Followed By:

Every 90 seconds, for 18 minutes (4 sets of each): Station 1 – 10 Deadlifts (225/155) Station 2 – 250/200 Meter Row Station 3 – 12 Burpee Box Jump-Overs (24/20)

WEDNESDAY, JULY 11, 2018
Gabe Beltran| wod| July 10, 2018| 0 Comments

Strength:

Clean and Jerk

Followed By:

Three rounds for time of: 800 Meter Run 15 Strict Handstand Push-Ups 15 Thrusters (95/65)

TUESDAY, JULY 10, 2018
Gabe Beltran| wod| July 9, 2018| 0 Comments

Strength:

Press

Followed By:

Complete as many rounds and reps as possible 3 minutes of: 5 Strict Pull-Ups 10 Russian Kettlebell Swings (70/53) 15 Push-Ups Rest 3 minutes, and repeat for a total of 3 sets

MONDAY, JULY 9, 2018
Gabe Beltran| wod| July 8, 2018| 0 Comments

Strength:

Snatch

Followed By:

For time: Row 1500 Meters 15 Hang Cleans (225/135) 30 Alternating Pistols

FRIDAY, JULY 6, 2018
Gabe Beltran| wod| July 5, 2018| 0 Comments

Strength:

Squat

Followed By:

AMRAP 14: 10 Toes to Bar 20 Wallballs (20/14) 200m KB/DB Farmers Carry

1 2 3 14