WOD

Wednesday September

CrossFit Warpath – CrossFit

Warm-up

Warm-Up D (No Measure)

200 meter run

*Banded Shoulder Warmup

then 2 Rounds of

10 PVC Pass Throughs

5 Power Shrugs

5 Power High Pulls

5 Muscle Snatch from Power Position

5 Muscle Snatch from knees

5 Overhead squats

5 MB Cleans

*Use PVC,15,35, or 45 lb bar based on strength and technique level. When in doubt go lower

Weightlifting

Snatch (20 min EMOM %80)

Last heavy snatch day before we max concentrate on form and stability

Metcon

Metcon (AMRAP – Rounds)

Card game

-2teams

-club = burpees

-spade = push press(95/65)(75/55)

-heart = fr lunges

-diamond = sit ups


CFT090617

CrossFit Warpath – CrossFit Teens

Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Snatch High Pull + Snatch (10 minute emom)

Clean High Pull + Clean (10 minute emom)

Metcon

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

15 minute amrap

20 thrusters

20 pull ups

20 situps


Tuesday September 5 2017

CrossFit Warpath – CrossFit


Warm-up

Warm-Up A (No Measure)

Run 200 meters

*Banded Shoulder Warmup

10 Pass Throughs with PVC

Scoops

Lunges

Butt Kicks/High Knees

5 Hip Openers/Squat

Leg Swings

Inch Worms/Scorpions

Weightlifting

Back Squat (10-8-5-4-3-2)(%40-50-65-75-85-95)

NYC: Back Squat (5,5,5,5,5)

Start the first set with the weigh you used on Day 1. Focus on proper form. If form breaks down decrease weight.

Metcon

Metcon (Time)

21-15-9

-hspu (deficit)(box)

-front squats (155/105)(115/75)(75/55)

-kb swings (70/55)(55/35)(35/20)

NYC: Metcon (Time)

21-15-9

– Push Ups

– Goblet Squats

– KB Swings


Monday September 4 2017

CrossFit Warpath – CrossFit

Warm-up

Warm Up (No Measure)

Partner shuttle sprints

Partner 1 sprints down, does work, sprints back and tags partner 2

(2min of 10 v ups, 2 min 5 push ups, 2 min 10 air squats)

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges

Metcon

Metcon (Time)

HARVEY WOD

Teams of 2

*1 rope climb / 2 rope pulls

After each movement

-1.5 mile mb run (may be broken up any way) (6x400m/12x200m)

-50 mb thrusters

-50 mb seated pass

-50 mb lunges

-50 pull ups/ring rows

-50 mb squats

-50 push-ups

-50 mb sit up pass

-50 burpees
This WOD was created to raise funds for those affected by hurricane Harvey. The 1.5 mile category 4 hurricane made landfall in Texas last week, causing devastation to the area. This workout pays respects to the estimated 50 people who have lost their lives in this devastating storm. All donations will be sent to help in the relief efforts.


Saturday September 2 2107

Announcements

Hey Team, it’s kinda late notice but we are doing a HERO WoD on Labor Day at 9am. This will be the only class for the Holiday.

This WoD will be a fundraiser for the Harvey victims in Houston. We are asking for $20 donations or whatever you can afford. Don’t let money stop you from coming. I will share details of where the funds are going so you know they are really helping people.

This WoD will be something everyone can do. Experienced members, New You members, friends, family are all welcomed.

CrossFit Warpath – CrossFit

Warm-up

Get Moving Warm-Up (No Measure)

200 meter run

*Banded Warmup

*10 PVC Pass Throughs

3.5 Minutes 7 Movements(30 seconds each)

Calf Jumps

Air Squats

Pushups

T2B

MB Clean and Jerk

Single Leg Deadlift Toe touches

Lunges
X2

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP

Teams of 2

-30 air squats

-30 ring rows

-30 slam balls (30/20)

-30 strict press (75/55)
New you questions on scaling please ask

Skill Work

Any work that needs to be done for the comp


Friday September 1 2017

Announcements

Hey Team, it’s kinda late notice but we are doing a HERO WoD on Labor Day at 9am. This will be the only class for the Holiday.

This WoD will be a fundraiser for the Harvey victims in Houston. We are asking for $20 donations or whatever you can afford. Don’t let money stop you from coming. I will share details of where the funds are going so you know they are really helping people.

This WoD will be something everyone can do. Experienced members, New You members, friends, family are all welcomed.

CrossFit Warpath – CrossFit

Warm-up

Warm-Up C (No Measure)

2 Rounds

200 meter run

*Banded Shoulder Warmup

10 Pass-Throughs with PVC

25 Double Unders/Single Unders

5 HSPU or Pushups

5 Lunges each Leg

20 Second hold in Duck Squat

Weightlifting

Clean and Jerk (15 min EMOM )

1rep every 30 sec

Metcon

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