CrossFit CenCal

Warm up
V sit x 5
Handstand holds x 5
Double unders x 20
3 rounds
WOD
Box jump x 15
KB high pull x 20
Broad jump/bear crawl 3 trips
AMRAP 25 min

Wax On Wax Off

Warm Up
planche push ups x 10
OHS PVC pipe x 10
3 rounds
20 burpees

Strength
OHS 5x3
or
Box Squats

WOD
OHS x 10
Burpees x10
400m run
5 rounds

Great balls of Fire

Warm up/Skill:
Tabata hollow rocks
20 banded squats

WOD:
25 wall balls
15 sumo dead lift high pulls 95/65
Run 200 meters

7 Rounds

Warm up

Strength
A. Clean floor/hang x 10

B. 10-1
Kb swings
Sit ups
Wod
10-1
Burpee box jumps
Kb swings

Get over the hump!!

Warm up
Jump rope 10 min
Every fail 5 push ups
5 v ups

Strength
Push press x 2 + 1 thruster
10 sets

Wod
Thrusters x 5 95/65
Push ups x 10
V ups x 15
AMRAP 20 min

SHUT UP AND SQUAT!!!

Warm up
Pigeon pose 2 min@
Knee in corner 2 min@

Strength
Advanced back squats 5x3

Beginner
Wall squats 10x10

WOD
25 min AMRAP
10 air squats
200m sprint
5 burpees

Happy Birthday Heidi!!

"The Wonder Woman"
350 meter run

35double unders
35 box jumps
35 kb swings
35 wall balls
(3 rounds)

350 meter run
Happy birthday Heidi Hensley this workouts for you I know your only 25 which is weird because the workouts all the number 35! Weird. Heidi has seen awesome results from our program and is an inspiration to many of you guys in the gym. Heidi came in with goals and achieved them and is still rocking it. She is a super mom/cross fitter/wife and a great part of our CFCC family. We love you Heidi happy birthday!!

Warm up
PVC pipe warm up

WOD A
30 snatches 95/45
60 wall balls
90 double unders

WOD B
Max effort 1 mile run!!!

Night of the living Deadlift

Warm up
100 ft Sampson lunges
100 ft of heel grabs
30 banded good morning walks

Strength
5x3 Deadlift

WOD
Deadlift x 7 @ 50% max
Lunges x 14
Double Unders x 21
AMRAP 20 min

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Hump Day

Warm Up
5 min rolling
400m run

WOD
10-9-8-7-6-5-5-4-2-1
Power Clean & Jerk
See the lights
200 m run