Discipline is just choosing between what you want NOW and what you want MOST.

ENDURANCE

5 sets total:

3 min clock:
run 400m
amrap double unders in rest of 3 min

rest 30 sec

10 hr pushups
rest 20 sec
10 hr pushups
rest 20 sec
AD 1 mile

rest walk 3 min btw sets

+walk cooldown

FITNESS

A. Four sets of:
Pull-Ups x 4-6 reps @ 21X1 (use a partner or box for assistance)
Rest 60 seconds
Lateral Lunge x 8-10 reps each leg @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. In teams of two, alternate rounds to complete five sets each for time of:
15 Wall Ball Shots
15 Calorie Row

AIM

A. Five sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B. In teams of two, alternate rounds to complete five sets each for time of:
10 Pull-Ups
15 Wall Ball Shots
30 Double-Unders

SPORT

A. Every minute, on the minute, for 15 minutes:
High Hang Clean + Clean @ 65-80% of 1-RM Clean
Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…

One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C. Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.
Note rounds and reps for both sets separately.

D. Three sets of:
Weighted GHD Hip Extension x 6-8 reps @ 2014
Rest 30 seconds
Seated Leg Curls with Band x 12-15 reps
Rest as needed

CROSSFIT MOMS

Advanced
21-15-9
Kettlebell deadlifts 32kg
Overhead squats #65

Intermediate
21-15-9
Kettlebell deadlifts 24kg
Overhead squats #45

Beginner
15-12-9
Kettlebell deadlifts 16kg
Overhead squats #15-25

Sarah G knocks out Monday’s Fitness WOD in 5:24.

FITNESS

A. Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Single-Leg Hip Bridge x 10 reps each leg @ 3011
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups
100 Meter Run

AIM

A. Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 30 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 2 minutes

B. Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips
100 Meter Run

SPORT

*Note about time management – for today’s session, get right into it. The loading is progressive, so you shouldn’t need a lot of extraneous warm-up time. Mobilize what needs to be prioritized, and get to work.

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Handstand Push-Ups x 4-10 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – L-Seated Dead Hang x 30-45 seconds
(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)
Minute 3 – Unbroken Double-Unders x 30-40 reps

B. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 55-65%
Rest 2 minutes between sets.
Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D. Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters
Note times for each set, and any modifications.

CROSSFIT MOMS

Rest Day

Ready, Set . . .

TEAM WOD

“Pick Your Poison”
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.

Choice # 1 – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 2 – Top or Bottom? — 15 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
Sation: Recover & move on to next choice

SPORT

A. Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B. Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.

C. Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

CROSSFIT MOMS

Advanced
3 rounds
20 wall ball #12-14
20 one-armed kettlebell swings 12kg
20 push ups
20 pull ups

Intermediate
3 rounds
15 wall ball #10-12
15 one-armed kettlebell swings 8kg
15 push ups
15 pull ups

Beginner
3 rounds
10 wall ball #6-8
10 one-armed kettlebell swings 4kg
10 push ups
10 pull ups

FITNESS & AIM

A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B. In teams of two, partners alternate to complete 3 sets each of:
20 Sit-Ups
20 Box Jump Overs

SPORT

A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

B. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C. For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups

When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters

*If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

CROSSFIT MOMS

Advanced
5 rounds
10 front squats #65
10 pull ups

Intermediate
4 rounds
10 front squats #45
10 pull ups or progressions

Beginner
3 rounds
10 front squats #25
10 pull up progressions

You might see Coach Bob’s “stomach” session, but what I see is organized wall balls!

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds

B. Four sets of:
30 seconds Jump Rope
30 seconds Rest
30 seconds Mountain Climbers
30 seconds Rest

AIM

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1
Rest 90 seconds
Handstand Push-Ups x Max reps
Rest 90 seconds

B. Three rounds for time of:
50 Double-Unders
25 Burpee Box Jump Overs

SPORT

Rest Day

CROSSFIT MOMS

Rest Day