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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CFT090117


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 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

Clean pull + high hang clean + push jerk (10 minute EMOM)

Back Squat (3×3 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min amrap

5 snatch (65/45) (45/25)

10 air squats

200m run

Day 2


CrossFit Warpath – 6 Week New You Challenge

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

Shoulder Press (2×5)

no heavier than 45/15 at coaches discretion

Push Press (2×5)

coaches discretion to add weight up to (65/35)

Push Jerk (2×5)

same weight as push press

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP (As Many Rounds As Possible)

10 step ups

10 DL 75/55

10 push up (HRPU)

CFT083017


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

Deadlift (3×5 (50,60,70%) 3×3 @ 80%)

Push Press (5×3 (40,50,60,70,80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

15 minute amrap

20 thrusters

20 pull ups

20 burpees

Tuesday august 29 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 (10-8-5-5-4-3)(%40-50-65-75-85-90)

Metcon

Rx+: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Metcon (Time)

Modified Amanda

9-7-5

-c2b (pull ups)(band strict)

-ring dips (band)(box)

-squat snatches (115/75)(95/65)(75/55)

Day One


CrossFit Warpath – 6 Week New You Challenge

Warm-up

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

Air Squat

Back Squat (2×5)

*Enter last weight lifted

**no higher than 65/95

Front Squat (2×5)

*Enter last weight lifted

** no higher than 65/95

Skill Work

Metcon

Metcon (Time)

200m buy in

18-14-10

ring rows, air squats

200m buy out

CFT082817


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 pull + high hang power snatch + OHS (10 minute EMOM)

Front Squat (3×3 @ 75%)

Metcon

Metcon (Time)

5 rounds

30 sec ME bike

5 power cleans (95/75) (75/55) (55/35)

10 kb swings

Saturday 8/26


CrossFit Warpath – CrossFit

Warm-up

Warm-up (No Measure)

partner shuttle sprints:

2min of 10 v ups

2 min 5 push ups

2 min 10 air squats

Partner one sprints down, does work, sprints back and tags partner

Skill Work

HSPU Work

HSPU

(If you don’t have hspu) 3 rounds max handstand hold (no longer than 1 min)

(If you have 1-5 kipping hspu or use 2mats) 3 rounds

:20 second hold + 3 kipping hspu (or amrap)

(Strict and 10+ unbroken hspu) 3 rounds: 20 second hold+2 strict+ 20 second hold + max kipping hspu

Metcon

Metcon (Time)

Bring on the Bell (2 person teams)

20 rounds for time:

12 gob squat

9 Russian kb swings

6 kb snatch

3 kb s2o

*Partners alternate rounds

*5 burpees if you drop kb before completing a full round

*Alternate arms on snatches and s2o each round

20 Cal on bike buy out

CFT082317


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

Deadlift (10 minute emom of 3 deadlifts @ 80%)

Bench Press (5×5 (40,50,60,70,80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

3 rounds for time:

30 kb swings

30 burpees

30 goblet squats

30 cal bike

Wednesday august 23 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

Deadlift (10-8-5-5-5)(%40-50-60-70-80)

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

12 min AMRAP

-24 hspu (push ups)(deficit)

-12 box jumps (20/16)(24/20)(30/24)

-4 rope climbs (rope pulls)

2min rest

6 min AMRAP

-12 hspu

-6 box jumps

-2 rope climb